{"id":35122,"date":"2024-11-20T11:03:31","date_gmt":"2024-11-20T10:03:31","guid":{"rendered":"https:\/\/getindya.com\/?p=35122"},"modified":"2026-11-03T17:09:58","modified_gmt":"2026-11-03T16:09:58","slug":"intermittent-fasting-sports-performance","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/intermittent-fasting-sports-performance\/","title":{"rendered":"Intermittent Fasting and Sports Performance"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">We explore all the pros and cons of <strong>intermittent fasting and sports performance<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you follow the latest nutrition trends, you have probably heard about intermittent fasting and its supposed superpowers. But let us focus on what matters. <strong>Is it really that effective for people looking to improve their <a href=\"https:\/\/getindya.com\/\">sports performance<\/a>?<\/strong><\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Is Intermittent Fasting?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Before diving in, let us agree on the terminology. Intermittent fasting is essentially just that: intermittent. It does not mean eating on and off, but <strong>alternating periods of fasting with periods of eating.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">Contrary to popular belief, its <strong>main focus is when food is eaten, rather than how much is consumed.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">It seems to have become a very popular trend in health and sport. But what benefits might it offer? Is it really safe for athletes?<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Benefits of Intermittent Fasting<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Some of the supposed benefits of intermittent fasting are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Improving insulin sensitivity and blood pressure.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Reducing insulin resistance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Limiting cancer cell growth.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Reducing hunger, making calorie control easier.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Supporting body fat loss.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">As we have seen, most benefits focus on improving health in people who need it. In sport, however, t<strong>he effects are not entirely clear: while some people experience improvements in body composition<\/strong> (and consequently performance), the evidence suggests that <strong>fasting itself worsens performance<\/strong>, especially in high-level athletes. We will discuss this in more detail below.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0For context, let us first discuss the types of intermittent fasting.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-30053 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-2.jpg\" alt=\"Intermittent Fasting and Sports Performance\" width=\"1000\" height=\"667\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-2.jpg 1000w, https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-2-300x200.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-2-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Are the Main Types of Intermittent Fasting?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">As mentioned, fasting has become a popular trend. There are various ways to practise it, each with its own characteristics. Below are the most popular.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\"><strong>12\/12 fasting:<\/strong> This is something we all do: we call it sleeping. In a sense, it is what we should all be doing if we leave an appropriate gap between dinner and breakfast.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\"><strong>16\/8 fasting:<\/strong> The most popular and accessible approach. It involves <strong>16 hours of fasting and an 8-hour eating window. <\/strong><\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\"><strong>24-hour fasting:<\/strong> Fasting <strong>for 24 hours once or twice a week. <\/strong><\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Are the Advantages of Intermittent Fasting for Sports Performance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Beyond being a trend, intermittent fasting has shown potential for amateur athletes, particularly those looking to improve insulin resistance and doing low-intensity training. <\/span><\/p>\n<p><span style=\"font-weight: 400\">By lowering insulin levels, the body may become more efficient at <strong>using fat stores for energy<\/strong>. This can help those aiming to optimise body composition, as it may help create a <a href=\"https:\/\/getindya.com\/en\/calorie-deficit-weight-loss\/\">calorie deficit<\/a>. In ultra-endurance events, <strong>intermittent fasting<\/strong> has also been suggested to improve the body&#8217;s ability to use fat as fuel during very long activities, although more research is still needed in this context.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Drawbacks of Fasting for Sports Performance<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Intermittent fasting has <strong>several significant drawbacks for sports performance<\/strong>, especially for athletes aiming to optimise physical capacity and recovery:<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Effects on Intense Training<\/span><\/h3>\n<p><span style=\"font-weight: 400\">One main problem with intermittent fasting is <strong>reduced performance in intense training<\/strong>. During fasting, glycogen levels are compromised, limiting the energy available for intense efforts. As a result, athletes may <strong>experience early fatigue and reduced performance<\/strong>.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Inadequate Recovery<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Recovery is another critical aspect. After training, the body needs an <strong>adequate supply of nutrients, especially protein and carbohydrates<\/strong>, to repair muscle damage and restore energy stores. Without these nutrients, recovery is delayed, increasing injury risk.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Physiological Stress:<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Fasting <strong>can increase cortisol levels<\/strong>, the main stress hormone, because the body perceives reduced food intake as a threat. This is even more problematic for athletes, especially at a high level, as<strong> intense exercise itself can also increase cortisol levels and temporarily suppress the immune system<\/strong>. <\/span><\/p>\n<p><span style=\"font-weight: 400\">This combination of fasting, exercise and elevated cortisol can create conditions conducive to muscle catabolism, chronic inflammation and greater vulnerability to illness and infections.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Considerations for Women<\/span><\/h3>\n<p><span style=\"font-weight: 400\">It is essential to consider that, <strong>for women, the risks of intermittent fasting may outweigh the benefits<\/strong>. One example is hypothalamic amenorrhoea.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Calorie restriction can disrupt hormonal balance, negatively affecting the menstrual cycle and consequently the <strong>ability to recover and adapt to training<\/strong>. Women who play sport should therefore carefully evaluate their fasting approach and seek professional advice to avoid effects on their health and performance.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-30052 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-1.jpg\" alt=\"Intermittent Fasting and Sports Performance in Women\" width=\"1000\" height=\"667\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-1.jpg 1000w, https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-1-300x200.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Ayuno-Intermitente-y-Rendimiento-Deportivo-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h2>\u00a0<\/h2>\n<h2><span style=\"font-weight: 400\">Does Intermittent Fasting Improve Athletes&#8217; Performance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">To sum up, <strong>intermittent fasting generally does not improve sports performance<\/strong>, particularly in high-intensity activities or athletes aiming to maximise performance. However, for <strong>some people who have limited time to eat before exercising and are accustomed to training fasted<\/strong>, this practice may be viable and effective for low-intensity activities.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In these circumstances, <strong>some people may notice improved use of fat as an energy source, which may help facilitate weight loss or improve metabolic health in people who need it<\/strong>. However, meals eaten after these sessions must provide adequate nutrients, mainly protein and carbohydrates, to support muscle recovery and adaptation to training.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It is also essential to remember that this approach is only appropriate for light exercise. During more demanding or prolonged training, the body needs available energy stores. In these cases, the <strong>recommendation is to eat something before training, even just a few dates or a banana<\/strong>. Otherwise, intermittent fasting could be harmful, negatively affecting both performance and recovery.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><b>References:<\/b><\/h3>\n<ol>\n<li><span style=\"font-weight: 400\"> Mattson MP, Longo VD, Harvie M. Intermittent fasting and human metabolic health. <\/span><i><span style=\"font-weight: 400\">New England Journal of Medicine<\/span><\/i><span style=\"font-weight: 400\">. 2017;376(26):2546-2560. Available at:<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37906749\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">[Intermittent fasting and human metabolic health] &#8211; PubMed<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400\"> Mattson MP, Moehl K, Ghena N, Schmaedick M, Cheng A. The effects of intermittent fasting on health, aging, and disease. <\/span><i><span style=\"font-weight: 400\">New England Journal of Medicine<\/span><\/i><span style=\"font-weight: 400\">. 2018;378(7):839-848. Available at: <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32130832\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Effects of Intermittent Fasting on Health, Aging, and Disease &#8211; PubMed<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400\"> Tinsley GM, La Bounty PM. Effects of intermittent fasting on exercise performance and body composition in trained athletes: A systematic review. <\/span><i><span style=\"font-weight: 400\">Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400\">. 2015;29(7):1989-2001. Available at:<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34198554\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women &#8211; PubMed<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400\"> Sim KA, Partridge SR, Sainsbury A. The effects of intermittent fasting on reproductive hormone levels in physically active women. <\/span><i><span style=\"font-weight: 400\">Journal of Clinical Endocrinology &amp; Metabolism<\/span><\/i><span style=\"font-weight: 400\">. 2020;105(3)<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">. Available at:<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35684143\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials &#8211; PubMed<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400\"> Anton SD, Lee SA, Donahoo WT, McLaren C, Manini TM, Leeuwenburgh C, et al. Cortisol responses to intermittent fasting in healthy individuals: A randomized controlled trial. <\/span><i><span style=\"font-weight: 400\">Obesity<\/span><\/i><span style=\"font-weight: 400\">. 2019;27(7):1209-1213. Available at: <\/span><a href=\"https:\/\/www.metabolismjournal.com\/article\/S0026-0495(98)90332-8\/abstract\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Recurrent hypoglycemia does not impair the cortisol response to adrenocorticotropin infusion in healthy humans &#8211; Metabolism &#8211; Clinical and Experimental<\/span><\/a><\/li>\n<\/ol>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We explore all the pros and cons of intermittent fasting and sports performance.<\/p>\n","protected":false},"author":18,"featured_media":26100,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1],"tags":[],"class_list":["post-35122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35122","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35122"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35122\/revisions"}],"predecessor-version":[{"id":35564,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35122\/revisions\/35564"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/26100"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35122"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}