Impact of Intermittent Fasting on Athletic

What Does the Research Say?  

Are you an athlete looking to take your performance to the next level? Imagine tapping into a powerful secret weapon that can boost your energy, enhance fat metabolism, and improve recovery. Well, this is what intermittent fasting does to your body. In recent times, intermittent fasting has taken the spotlight as a popular method for shedding pounds of weight. People from all walks of life, including celebrities, doctors, and regular folks, have embraced this approach. What’s really interesting is how intermittent fasting could impact the world of athletes. You see, athletes have unique nutritional needs that go beyond the norm, which makes it crucial to explore how intermittent fasting could potentially influence their athletic prowess. 

But what is intermittent fasting (IF) and why has it become such a popular topic in the exercise world? Today we will explore what IF is, and how it impacts athletic performance. 

What is Intermittent Fasting?

Primarily, IF is not about “what you eat,” rather “when you eat.” It involves switching between times of eating and fasting to improve your body’s metabolic processes.

It’s not just another FAD diet; it’s a way of life that can change your body and let you perform at your best on the field or in the gym.

In What Ways Intermittent Fasting can be Practiced? 

There are different ways to practice intermittent fasting. Some of the most popular methods are: 

• 16:8 method: 

It is the most popular method of fasting which requires the person to fast for 16 hours a day and eat only in the 8 hours duration. This can be easily fit into daily plans by skipping breakfast or dinner.

• 5:2 method: 

It involves eating a normal amount of calories for five days and only 500–600 calories on two days that aren’t straight. This strategy lets you eat more during the week while still getting the benefits of partial fasting.

• Eat-stop-eat method: 

It is another famous way where people stop eating for 24 hours once or twice a week. It may seem hard at first, but with time and skill, it can give you a lot of benefits.

Choosing the right IF method relies on each person’s tastes, habits, and goals. Depending on their energy needs and training plan, some players may find that one way is more practical than others.

How does intermittent fasting improve athletic performance?

A 2017 study assessed how IF could help athletes in their performance. It concluded that IF could be really useful for athletes who want to lose fat, especially those who do endurance sports like running, swimming, or cycling [1]. But how exactly does intermittent fasting improve your performance as an athlete? Let’s have a look at it: 

• It changes energy utilization: 

During fasting, your blood glucose levels are decreased and as a result, your body starts using stored fats (instead of glucose) as a primary source of fuel. This shift in energy metabolism can lead to improved endurance, as your body becomes more efficient at utilizing fat stores for prolonged physical activity.

• It enhances muscle strength, endurance and recovery:

Studies have found that athletes who incorporate intermittent fasting into their training regimen experience improvements in aerobic capacity and muscular endurance. 

Researchers have found that diets with less carbs and intermittent fasting can both help improve how your body looks [2]. But to stay at their best while doing this, athletes should make sure to eat more protein. 

The benefits of intermittent fasting for athletes 

Here are some of the key benefits of intermittent fasting: 

• Enhanced fat metabolism and weight management: 

A 2021 meta-analysis says that IF helps you lose extra fat and maintain lean body mass [3]. During fasting periods, the body starts utilizing stored fat as a source of energy instead of relying solely on glucose from food intake. This shift in fuel utilization can help athletes better tap into their fat stores, leading to improved body composition and increased metabolic efficiency.

• Improved insulin sensitivity and blood sugar control:

According to the American Diabetes Association, intermittent fasting enhances your insulin sensitivity without causing any change in your body fat metabolism [4]. 

By giving your body extended periods without food, you allow it to reset and regulate insulin levels more effectively. This leads to improved blood sugar control, reducing the risk of insulin resistance or diabetes development [5].

• Increased production of growth hormone:

Studies have shown that intermittent fasting causes an increase in growth hormone (GH) secretion. GH plays a vital role in muscle growth, repair, and recovery processes within the body [6]. 

During fasting, GH levels in the body are raised and thus help accelerate muscle development and enhance overall athletic performance.

• Reduction of inflammation and oxidative stress

Inflammation and oxidative stress are the two common challenges faced by athletes due to intense training sessions. 

Intermittent fasting has been found to have anti-inflammatory effects on the body by reducing markers associated with inflammation pathways [7]. Additionally, it helps combat oxidative stress by increasing antioxidant defenses within cells.

Precautions for athletes observing fasts during exercise

Even though intermittent fasting means you have to eat fewer calories, athletes can still work out while fasting. Doctors suggest four simple rules to follow when exercising while fasting [8]:

• Choose easy cardio exercises when you’re fasting.
• Do more intense workouts after you’ve had a meal or snack.
• Eat foods with lots of protein.
• Have some snacks to keep your blood sugar steady.

Remember, these tips can help you get started with exercising during fasting.

Importance of timing your meals around workouts

Planning your meals around your workouts is key to boosting your athletic performance. Whether you’re into endurance activities or strength training, the timing of your meals can significantly impact your success.

• Before you exercise, have a balanced meal that includes carbs for energy and protein for muscle repair. This will give your body the right nutrients to perform at its best. Try to eat this meal 2-3 hours before your workout to allow for digestion.
• For longer or intense training, consider having small, easily digestible carbohydrate snacks. These snacks help maintain steady blood sugar levels and provide lasting energy throughout your session.
• After your workout, it’s crucial to refuel with a post-workout meal. Aim to eat within 30 minutes to an hour after exercising to ensure your body absorbs nutrients and restores glycogen stores.

By being mindful of when you eat in relation to your workouts, you’ll improve endurance, build strength, and support your overall health and well-being.

Conclusion

In conclusion, intermittent fasting can indeed have a notable impact on athletic performance. By allowing the body to tap into stored energy and promoting cellular repair, it enhances endurance and overall fitness. As the saying goes, “A well-timed fast can lead to a well-fueled race,” reminding us that strategic fasting could be a valuable tool for athletes seeking to optimize their performance. While there are many benefits associated with intermittent fasting for athletic performance, it’s important not to overlook individual needs and preferences when implementing this dietary approach. 

References

• Aragon, A.A., Schoenfeld, B.J., Wildman, R. et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr 14, 16 (2017). https://doi.org/10.1186/s12970-017-0174-y 
• Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (2020). Intermittent fasting and weight loss: Systematic review. Canadian family physician Medecin de famille canadien, 66(2), 117–125. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/ 
• Ashtary-Larky, D., Bagheri, R., Tinsley, G. M., Asbaghi, O., Paoli, A., & Moro, T. (2021). Effects of intermittent fasting combined with resistance training on body composition: A systematic review and meta‐analysis. Physiology & Behavior, 237, 113453. https://doi.org/10.1016/j.physbeh.2021.113453  
• SOETERS, A. M. R. (1970, January 1). Intermittent fasting increases peripheral but not hepatic insulin sensitivity. Intermittent Fasting Increases Peripheral but not Hepatic Insulin Sensitivity | American Diabetes Association. https://professional.diabetes.org/abstract/intermittent-fasting-increases-peripheral-not-hepatic-insulin-sensitivity  
• Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. International journal of endocrinology, 2022, 6999907. https://doi.org/10.1155/2022/6999907 
• Ho, K. Y., Veldhuis, J. D., Johnson, M. L., Furlanetto, R., Evans, W. S., Alberti, K. G., & Thorner, M. O. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. The Journal of clinical investigation, 81(4), 968–975. https://doi.org/10.1172/JCI113450 
• Aly S. M. (2014). Role of intermittent fasting on improving health and reducing diseases. International journal of health sciences, 8(3), V–VI. https://doi.org/10.12816/0023985 
• Cable News Network. (2015, January 2). Intermittent fasting: Should you exercise on empty?. CNN. https://www.cnn.com/2014/12/30/health/dailyburn-exercise-empty/index.html