Fasting, intermittent fasting and exercise

SerenityGrace
SerenityGrace Posts: 53
edited November 16 in Health and Weight Loss
I've been reading about fasting and intermittent fasting. I've read if you do certain activities such as run or lift, then you should eat a little before you do said activates and then again after. My question is how does one work around this if you fast or even intermittent fast? I try to get my workout in earlier in the day but I also am trying not to eat until 9 or so. Will not eating before or after exercise affect my ability to nourish my body properly? I'm very confused about this!

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    This sets out the various IF protocols and how to incorporate lifting: http://www.leangains.com/2010/04/leangains-guide.html
  • Foamroller
    Foamroller Posts: 1,041 Member
    There's nothing set in stone. I used to HAVE to eat 3 hours prior to working out. Now I've gotten so used to long overnight fasting, I get queasy unless it's a very SMALL meal pre WO.

    As long as you hit your macros you should be fine. Do whatever works for YOUR body according to your goals.
  • sijomial
    sijomial Posts: 19,809 Member
    edited April 2015
    I used to struggle with fasted exercise but not in terms of performance - just felt I was bonking/hitting the wall afterwards. I follow the 5:2 way of eating rather than Leangains by the way.

    But over time I completely adapted and fed or fasted hard exercise feels just the same. I would be wary of very long duration exercise obviously but otherwise it's very much personal preference.

    I find some of the Leangains protocols a bit too biased towards elite athletes or physique competitors and wonder at how relevant or beneficial the attention to detail is for "ordinary people".
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    SerenityGrace wrote: »
    Will not eating before or after exercise affect my ability to nourish my body properly? I'm very confused about this!

    This is a loaded question and has alot to do with how strenuous your workout is, and how you handle working out on an empty stomach.

    I run and lift on an empty stomach if I workout in the morning and prefer it that way. I do not think eating prior to exercise has much fitness benefits for the average person doing a workout under an hour in length. However, when I did some distance running in the past I did find that eating something light prior to heading out for longer distances (when I would be running for more than an hour) did make a difference in my workout, I think because the energy I ate was becoming available about that time and my stores were running down. The one hour is not a hard fast rule or anything, just where I seemed to see the need for a boost personally, this could definitely vary from person to person depending on fitness and workout routine.

    All that said, there are plenty of people out there who get the shakes when they don't eat breakfast or have other symtoms that I would definitely not want to work out with. So if you are one of those you might find working out on an empty stomach is not the best plan for you. Don't put yourself in a situation where you might hurt yourself.

    There seems to be alot of supporting information for refueling post workout for better recovery so I try to make sure I get that in.

    If you are just an average joe getting in a nice workout then I would suggest just toying around with pre workout intake and see what you like. If you are doing some sort of intensive training program it would probably be worth investing in the advice of a professional or at least finding someone who has personal expereince with a similar routine and could share their ideas.
  • snowflakesav
    snowflakesav Posts: 649 Member
    I exercise on an empty stomach. The exception is track work, tempo runs and runs over 12 miles. I you are just out for an hour of cardio running no need to fuel.
  • nosebag1212
    nosebag1212 Posts: 621 Member
    you don't need to eat before or after, a lot of people workout fasted when on IF
  • SerenityGrace
    SerenityGrace Posts: 53
    Thank you all for your responses. 4 legs, I'm just startin out and really overweight. I'm just doing walking, cardio and learning basic strength training stuff. My problem is I think in a very precise way (1+1=2) and fitness and health has a ton of variations to it. I am doing as you suggested, which is trial and error. Again, thank you all!
  • strozman
    strozman Posts: 2,622 Member
    This is an amazingly easy way to diet imho. I use alternate day fasting for cutting so basically 4 days of eating and 3 fast days a week
  • LovelyIvy466
    LovelyIvy466 Posts: 387 Member
    I tried fasted cardio for a few weeks when I started out with IF. I was able to complete my workouts, but only low intensity cardio, certainly no HIIT or lifting was possible. I have found that I enjoy my workouts far more if I've at least had a smoothie beforehand. I deal with this one of two ways- I either workout at lunchtime or move my last meal of the day up earlier if I know I want to work out in the AM the next day. It takes a bit of juggling, but so far worth the trouble.
  • p90xcorbett
    p90xcorbett Posts: 3 Member
    I'm currently doing IF. I do cardio and lift heavy in a fasted state. I actually feel stronger and can lift just as heavy if I ate prior to working out. The premise to IF is to use your stored fat as energy.

    I've gone 20 hrs in a fasted state and had no problems working out. However, IF is not for everyone. I use a zero calorie BCAA's drink while I working out or drink some coffe before hand, it gets me through. Good luck and God Bless!!
  • SerenityGrace
    SerenityGrace Posts: 53
    p90xcorbett wrote: »
    . Good luck and God Bless!!

    And you as well.
This discussion has been closed.

Categories