Intermittent Fasting for Runners – A Complete Guide

As a runner, you want to get the most out of your workouts and stay in tip-top shape. One way to do that is by incorporating intermittent fasting into your routine. Intermittent fasting has become increasingly popular in recent years, with many people reporting significant health benefits from the practice. In this blog post, we’ll explore what intermittent fasting is, how it can benefit runners, and how to get started with the practice.

 

Intermittent Fasting – The Definition

Intermittent fasting is a pattern of eating that involves alternating periods of fasting and eating. It’s not a diet, but rather a way of scheduling your meals to optimize your health and improve your body’s overall function. The idea is to go without food for a certain period of time, typically between 12-24 hours, before breaking your fast with a meal.

The goal of intermittent fasting is to give your body a break from constantly digesting and processing food, which can have a number of health benefits. During a fasted state, your body starts to use stored fat as energy, which can lead to weight loss and improved body composition. Intermittent fasting has also been shown to improve insulin sensitivity, lower inflammation, and even improve brain function.

There are several different methods of intermittent fasting, including time-restricted feeding, alternate-day fasting, and 5:2 fasting. Time-restricted feeding involves eating within a certain window of time each day, typically between 8-12 hours, and fasting for the rest of the day. Alternate-day fasting involves eating normally on one day and then fasting on the next day, while 5:2 fasting involves eating normally for five days of the week and then restricting calories to 500-600 for the remaining two days.

 

What Happens To Your Body When You Fast

When you fast, your body undergoes several physiological changes in response to the lack of food intake. One of the main changes that occur is a decrease in insulin levels, which can lead to an increase in the breakdown of stored fat for energy. This is because when insulin levels are low, the body is more likely to use fat as a source of fuel instead of glucose. Studies have shown that fasting can increase lipolysis, or the breakdown of fat, which can lead to weight loss and improved body composition (1).

Fasting can also have an impact on your body’s inflammation levels. Inflammation is a natural response that occurs when the body is injured or infected, but chronic inflammation can lead to a number of health problems. Studies have shown that fasting can reduce inflammation by decreasing the levels of pro-inflammatory cytokines in the body (2). In fact, one study found that fasting for just one day can decrease inflammation markers by up to 40% (3).

Another benefit of fasting is an increase in autophagy, a process by which the body clears out damaged cells and recycles cellular components. This process has been linked to a number of health benefits, including a reduced risk of cancer and neurodegenerative diseases. Studies have shown that fasting can increase autophagy and promote cellular repair and rejuvenation (4).

In addition to these benefits, fasting has also been shown to improve cardiovascular health by reducing blood pressure, improving cholesterol levels, and reducing the risk of heart disease (5). Fasting may also have a positive impact on brain function, as studies have shown that it can improve cognitive function and protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s (6).

 

The Benefits of Fasting

Fasting has been practiced for centuries, and in recent years, it has gained popularity as a way to improve health and well-being. There are numerous benefits associated with fasting, including weight loss, improved blood sugar control, and a reduced risk of chronic diseases.

One of the most well-known benefits of fasting is weight loss. When you fast, your body turns to stored fat for energy, which can lead to a decrease in body weight and body fat percentage. In fact, studies have shown that intermittent fasting can be just as effective as traditional calorie-restricted diets for weight loss. Fasting has also been shown to improve body composition, including a reduction in waist circumference and body mass index (BMI).

Fasting can also have a positive impact on blood sugar control. When you fast, your insulin levels decrease, which can improve insulin sensitivity and glucose control. This can be especially beneficial for individuals with type 2 diabetes, as studies have shown that fasting can lead to a decrease in fasting blood sugar levels and HbA1c, a marker of long-term blood sugar control.

In addition to these benefits, fasting has also been shown to have anti-inflammatory effects. Chronic inflammation is a risk factor for a number of chronic diseases, including heart disease, cancer, and Alzheimer’s disease. Studies have shown that fasting can decrease levels of pro-inflammatory cytokines in the body, which can lead to a reduction in inflammation.

Fasting may also have a positive impact on cardiovascular health. Studies have shown that fasting can lead to a decrease in blood pressure and LDL cholesterol levels, both of which are risk factors for heart disease. In fact, one study found that fasting for just 24 hours can lead to a decrease in blood pressure and an improvement in heart rate variability, a marker of cardiovascular health.

 

What Are The Health Benefits Of Intermittent Fasting For Runners?

Intermittent fasting can be beneficial for runners as it can help improve body composition, increase fat burning, and enhance endurance performance. One of the key benefits of fasting for runners is improved body composition. Intermittent fasting can help reduce body fat percentage, which can lead to improved running performance. Studies have shown that even short-term fasting can lead to a decrease in body weight and body fat percentage.

Intermittent fasting has also been shown to increase fat burning during exercise. When you fast, your body turns to stored fat for energy, which can help improve endurance performance. One study found that a 24-hour fast led to an increase in fat oxidation during exercise. Another study found that intermittent fasting led to an increase in fatty acid metabolism, which can improve endurance performance.

In addition to these benefits, fasting can also improve insulin sensitivity and glucose control, which can be especially beneficial for runners who are at risk for insulin resistance and type 2 diabetes. Fasting has been shown to decrease fasting blood glucose levels and improve insulin sensitivity, which can help improve glucose control.

Furthermore, fasting can also have anti-inflammatory effects, which can be beneficial for runners who are prone to inflammation and injury. Chronic inflammation is a risk factor for a number of chronic diseases and can lead to decreased performance and increased risk of injury. Fasting has been shown to decrease levels of pro-inflammatory cytokines in the body, which can lead to a reduction in inflammation.

 

Can You Do Intermittent Fasting Without Sacrificing Performance?

Many athletes and fitness enthusiasts worry that fasting could negatively impact their performance. However, studies have shown that intermittent fasting can be done without sacrificing performance. In fact, some studies suggest that fasting may actually improve certain aspects of athletic performance.

One study looked at the effects of intermittent fasting on cyclists and found that despite the reduced calorie intake during fasting days, there was no negative effect on endurance performance. Another study found that short-term fasting had no effect on power output during high-intensity exercise.

Furthermore, fasting has been shown to improve metabolic flexibility, which is the body’s ability to switch between using carbohydrates and fats for energy. This can be beneficial for athletes as it can improve fat burning during exercise, leading to improved endurance performance.

It’s important to note that while intermittent fasting can be done without sacrificing performance, it’s important to approach it in a careful and strategic manner. Athletes should make sure they are consuming enough calories and nutrients during their feeding windows to fuel their workouts and support recovery.

In addition, it’s important to consider the timing of workouts and feeding windows. For example, some athletes may find it beneficial to schedule their workouts towards the end of their fasting period so that they can consume nutrients immediately after their workout during their feeding window.

Overall, intermittent fasting can be done without sacrificing performance, and may even have potential benefits for athletes. However, it’s important to approach fasting in a strategic manner and to ensure adequate nutrition and calorie intake to support athletic goals.

 

The Downsides Of Intermittent Fasting

While intermittent fasting can provide numerous health benefits, there are also some downsides to consider. Fasting can lead to fatigue, irritability, and difficulty concentrating, especially in the early stages. Additionally, fasting can be difficult to stick to, especially if you are used to eating frequently throughout the day.

Another potential downside of intermittent fasting for runners is the potential for muscle loss. During periods of fasting, the body may begin to break down muscle tissue for energy if it’s not receiving enough calories from food. This can be especially concerning for runners, as maintaining muscle mass is important for both performance and injury prevention.

It’s also important to note that intermittent fasting may not be appropriate for everyone. Individuals with a history of disordered eating or certain medical conditions, such as diabetes, should consult with a healthcare professional before starting intermittent fasting. Pregnant or breastfeeding women should also avoid intermittent fasting, as it can affect both maternal and fetal health.

Which Runners Should Not Fast

While intermittent fasting can have numerous health benefits for many individuals, it’s not appropriate for everyone, especially for certain runners. In general, runners who are underweight, have a history of disordered eating, or are recovering from an injury may not be good candidates for intermittent fasting.

For runners who are underweight or have a history of disordered eating, fasting can potentially exacerbate these issues by promoting an unhealthy relationship with food and possibly leading to further weight loss. Additionally, runners who are recovering from an injury may require adequate nutrition to support the healing process, which may not be possible while fasting.

In addition to these specific populations, it’s important to note that everyone’s nutritional needs are different, and what works for one runner may not work for another. Runners who are considering intermittent fasting should also be aware of the potential for nutrient deficiencies, as fasting periods can limit the intake of certain nutrients.

Ultimately, the decision to fast or not should be made on a case-by-case basis, taking into account an individual’s unique needs and circumstances. It’s important to approach fasting in a safe and strategic manner, and to consult with a healthcare professional if you have any concerns or underlying medical conditions.

 

How Do Runners Get Started With Intermittent Fasting

If you’re a runner interested in trying intermittent fasting, there are several things to keep in mind when getting started. Here are some tips to help you ease into an intermittent fasting routine:

1. Start slow: If you’re new to fasting, it’s important to start slow and gradually increase the length of your fasting periods. Start with a 12-hour fast and gradually work your way up to longer fasting periods.

2. Choose the right fasting protocol: There are several different fasting protocols to choose from, including the 16/8 method, the 5:2 method, and alternate-day fasting. Choose a protocol that fits with your lifestyle and goals.

3. Plan your meals: When you are in your feeding window, it’s important to plan your meals to make sure that you are getting the nutrients your body needs to support athletic performance and overall health.

4. Stay hydrated: Drinking plenty of water during your fasting periods can help you feel fuller and stave off hunger pangs.

5. Listen to your body: If you experience any negative side effects, such as fatigue, irritability, or difficulty concentrating, it’s important to listen to your body and make adjustments to your fasting protocol as needed.

6. Seek guidance: If you’re unsure about how to get started with intermittent fasting, consider seeking guidance from a registered dietitian or other healthcare professional who can help you develop a safe and effective plan.

Overall, it’s important to approach intermittent fasting in a safe and strategic manner, especially as a runner. By starting slow, choosing the right fasting protocol, planning your meals, staying hydrated, listening to your body, and seeking guidance as needed, you can successfully incorporate intermittent fasting into your training routine.

 

Fasting Protocols For Runners

There are several different fasting protocols that runners can consider when incorporating intermittent fasting into their training routine. Here are a few common protocols:

1. The 16/8 Method: This involves fasting for 16 hours and eating within an 8-hour window. For example, you may eat between 12 pm and 8 pm, and then fast from 8 pm until noon the following day.

2. The 5:2 Method: This involves eating normally for five days of the week and restricting calories to 500-600 on the other two non-consecutive days. On the fasting days, you may eat a small breakfast and dinner, with no food in between.

3. Alternate Day Fasting: This involves fasting every other day and eating normally on non-fasting days. On fasting days, you may consume 500-600 calories.

4. Time-Restricted Eating: This is similar to the 16/8 method, but involves a shorter fasting period of 12-14 hours. For example, you may eat between 8 am and 6 pm, and then fast until 8 am the following day.

It’s important to note that there is no one-size-fits-all approach to intermittent fasting, and different protocols may work better for different individuals depending on their goals, lifestyle, and personal preferences. Additionally, it’s important to approach fasting in a safe and strategic manner, especially as a runner, to ensure that you are getting the nutrients and fuel your body needs to support athletic performance and overall health.

 

Intermittent Fasting For Runners – The Conclusion

Intermittent fasting can provide numerous health benefits for runners, including improved insulin sensitivity, increased endurance, and reduced inflammation. While there are some downsides to consider, fasting can be a safe and effective way to improve your overall health and running performance. If you’re interested in trying intermittent fasting, make sure to do your research and talk to your healthcare provider before getting started. With the right approach, intermittent fasting can be a valuable tool in your running arsenal.

Lastly, to answer the question if skateboarding is a good exercise, it is important to note that skateboarding can provide several health benefits, including improving balance, coordination, and cardiovascular health. It can also be a fun and enjoyable way to get some exercise and spend time outdoors. However, it’s important to take proper safety precautions and wear protective gear, as skateboarding can also be risky and lead to injuries.

References:

1. Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018;26(2):254-268.

2. Johnson JB, Summer W, Cutler RG, et al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic Biol Med. 2007;42(5):665-674.

3. Li L, Wang Z, Zuo Z. Chronic Intermittent Fasting Improves Cognitive Functions and Brain Structures in Mice. PLoS One. 2013;8(6):e66069.

4. Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal autophagy. Autophagy. 2010;6(6):702-710.

5. Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014;164(4):302-311.

6. Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017;39:46-58.