fasting and muscle recovery

“A 2009 study found that subjects who lifted weights in a fasted state enjoyed a greater “intramyocellular anabolic response” to the post-workout meal. Do what works for you and if you find that fasted training qualifies, so be it. Your body will synthesize more protein and store more glycogen in response to fasted training, because it is adapting to the environment, or the state your body is when training usually takes place. im impressed that you can follow 5×5 fasted. Felt more in tune with my surroundings. Overall it was a great experience and I felt really good all day and feel great today. By digestive trouble I’m guessing you’re referring to bowel movements… right? I just started adding IF using the 16/8 ratio 3 or 4 days a week. I really enjoy IF and definitely plan to integrate it into my long-term routine. Does fasting on rest days that follow a workout day impair muscle recovery? What you are doing is consistent feast /famin scenario. After about mile 5 my energy is so high that I am peddling like a maniac. 2. I agree, I workout (LHT),fasted 3 days/wk, and in between do some LISS, usually walking, I love it. With this type of low density fibrous diets, I find that it is very possible to do such for many hours in fact until I get home at my convenience. I just listen. Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. Another issue with the Ramadan studies: Ramadan has some culture built around it, both religious and secular. After your workout, pick 3-5 main areas and hold for five full breath cycles. And all of this while not only keeping your muscles but instead boosting muscle growth when exercising. Hi: Now that we have those caveats out of the way, let’s look at some of the purported benefits of exercising in a fasted state, as shown in the literature: Intermittent fasting improves insulin sensitivity, as I mentioned before in the fasting and weight loss post. It is so awesome being fat-adapted, because you never really deal with ravenous hunger or loss of energy levels like many of those who rely on carbs for all of their energy needs. Another study suggested that fasted endurance training may quickly re-activate the muscle protein translation that was negated in athletes who had eaten carbohydrates before training. I was so motivated to work up a sweat and felt so energized that I hadn’t even considered eating something before. They cannot be stopped, halted or paused. I would imagine most fats except coconut oil would be similar. Don’t be that guy. You’re fasting 3x per week is ok if its all you can do. During a fast your body is already up-regulating catecholemines such as epinephrine, norepinephrine, and cortisol. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. It makes more sense, too, from Grok’s standpoint. I have written extensively on the benefits on fasting and strength straining on my website. I said “HOG WASH!! My favorite cardio is jumping rope, when I’m in that good fasted state it’s just amazing- I feel so incredibly light, like my feet are barely even touching the ground, it feels like I could just go on forever. I think the wisdom of spending a month eating less gets lost, and a lot of people end up stuffing themselves and eating more in those few hours of dark than in a normal day. I have never gone more than a 19 hour fast. Squeeze a lemon or lime out into some water and put 1/8 or 1/4 tsp on salt in there and shake it up. c) tend towards a full week to rest your muscles. In one 4-week study, researchers concluded a fasting diet resulted in more significant weight loss — while maintaining muscle mass — than participants following a low-calorie diet. It’s the classic “train low, race high” idea that I’ve discussed before. Usually I will have a small snack or a salad during break, but I simply didn’t feel hungry. But I would rush home and have that post workout balanced meal. My workouts are not suffering and I have leaned out. 50g +/- 100g if you do work out. Next meal @ 1:30pm and last meal @ 5:30pm. In any case I am going to investigate fasting with my workouts. I went completely cold turkey on refined carbs: no grains, no wheat, no potatoes, or corn, and very little fruit. You don’t need to fast that long to get the benefits of fasting. In other words, fasting boosted (physiological indicators of) post-workout muscle growth. Cannabidiol (CBD) is now becoming a great help for them, as this compound can facilitate fast muscle recovery. BCAA’s are extremely insulinogenic, and fasting is really defined as having low levels of insulin. Finally my glucose spike skyrocketed one week and then I finally paid some real attention to my health and tried to figure out what was going on. I always perform better on an empty stomach. However, these adaptions also make intuitive sense from and adaptive perspective. I’m also finding that some of the more challenging climbs (5.11/5.11+) are starting to seem easy and I’m actually getting off the ground! Fasting promotes mental clarity and mood [*], improves immune function [*], increases muscle growth [*], and more. Also note his recommendation that 10 grams of BCAA (branch chain amino acids) taken before the workout should boost the enhancement without taking you “out of the fast.”. The success of your training, whether it be lifting heavy things, running, sprinting, rowing, cycling, or climbing, isn’t wholly dependent on your physical state. As far as your diet and weight loss, you’d have to be more specific about your program to really troubleshoot it. Ramadan represents a special case of intermittent fasting undertaken by many athletes during periods of training as well as important competitive events. And as such, they were probably poorly equipped to shift smoothly and easily to the fat based metabolism required by fasting. And imo it’s also really the natural way to eat, the body is made to run on fat for fuel much of the time, and I’m sure some medieval knight did not have a protein shake every 2.5 hours. Dropping fat like crazy and my strength is going off the charts. After reading all of this research info I could really relate to many topics regarding high/low carbs, IF, FT, keto, metabolism, metabolic syndrom, fat gain, fat reduction and other related topics cuz I had experienced it first hand myself. Now I know we don’t have to battle for our lives on a daily basis, but I do find this a convenience. Recently I just fasted over the Easter weekend in conjunction with Holy Week observances, so it was part of Thursday through after church Sunday. It also seems to make any “hunger pangs” disappear. I look back to all my training over the years when i thought you HAD to eat beforehand, and there were some times I’d go to the gym on an empty stomach because my schedule didn’t allow a meal beforehand. I recently started incorporating 2 – 24 hour fasts into the week too (Monday and Thursday) because… well.. because of all these Fasting articles. Don’t eat 1.5 grams/kg body weight in cereal-based carbs pre-workout, and definitely do not eat a delicious shake of waxy maize during your workout (unless you really really like cereal and corn starch slurries). Short-term fasting has been shown to increase Leutenizing Hormone (LH), which is a precursor to testosterone. Note: Exact same glucose results as with a WIP intake pre-workout. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Sports nutrition is the study of eating around exercise to promote performance and recovery. I got from 13% to 10% BF and gained 3 lbs. Yesterday, because of this article, I biked to work and the gym (about 22 miles total) and lifted heavy in a fasted state. Thanks for the great post! Levels of p70s6 kinase – a muscle protein synthesis signaling mechanism that acts like an “indicator” of muscle growth – one hour after a fasted workout doubled levels compared to one hour after a fed workout (in the same group). Since I eat all my calories PWO, I load extra on workout days before rest days. The point of fasted training, as I see it, is to maintain performance while enjoying the metabolic benefits, like improved recovery, higher glycogen stores, better insulin sensitivity, and improved muscle response to exercise. There was unfortunately no control group, but this study does show that fasting doesn’t hurt (and it may help). Intermittent fasting leaves a very small window for protein intake. It was a little more difficult, but still overall a good experience. It’s also interesting that they seem oblivious to the existence of the other macronutrients, at least for the purposes of this study, and that the study actually points the accusatory finger carbohydrates but without specifically mentioning, highlighting or drawing attention to that fact. Mark seems more focused on general health and fat loss. After 15 years of work, I got laid off. I never would have consider exercising while fasting before going primal. Depending on your body size and the intensity of your sport, I recommend the following dosages: Did not notice any immediate energy levels. So you do have options like taking a high fiber supplement like psyillium husk or inulin and you’ll be good to go. The IF fasting method is pretty much straightforward, however, you will still have to learn alot about the fine tuning details in order to make it work optimally for use 7 days per week for the rest of your life. Both approaches work, but are made with different goals in mind. The TRUTHS behind it thanks to the contributions of all those who were willing to take the time and share with others for FREE! So no FT. I’m 52 y/o and my health was all borderline high BP, Cholest, & Glucose (diabetes) after all those years of abuse. One thing not mentioned which can account for most of these changes is the TRAINING RESPONSE TO ENDURANCE EXERCISE. So what I end up doing is eating a couple of whole grain high carb slices of bread, or a starchy potato into the mix for the first meal. I don’t see how any claims for calorie restriction improving recovery or performance can be made from this study. However,if I throw in a HIIT workout too often or my LISS becomes more intense than usual I can always feel it in my next fast right away. Starvation will cause your body to break down protein for energy and that will result in muscle loss. I also don’t gorge after a morning run, but do succumb to protein cravings after lifting. This drink is at the gym bubbler. My carb/prot/fat ratio was 70/20/10 for 15 yrs. Now to exercise. The fasted group improved their V02 max by nearly 10% and their glycogen content by over 54%, while the fed group improved V02 max by just 2.5% and glycogen by a paltry 2.9%. I will have a peice of fruit 1/2 hour before sprints though, as I gas-out quickly if I do it fasted. I ended one of them in a cross fit workout, which as someone else mentioned, started slow, but felt better as I progressed. Let that soak in for a sec . I’m an Engineer by trade, so I know how to research and am very logical, analytic and calculated to a Tee. One should eat protein and carbs 30-60m post workout to build the muscles Does anyone know which is the best fast for a woman to lose 20-30lbs, without losing too much muscle? Some suggestions are to be sure you are hydrated. The Hulk or the shredded look . Anyone else wondering about this feel free to comment, I’d be interested in hearing your views. You can be creative with other options but just don’t add sugar to it cuz of the high GI spike you will get (produces hunger and energy dump in 2 hrs). You will have to find your perfect balance over time and just listen to your body. I'm currently fasting on all my rest days, even if they come after a workout day. Thanks. On days when you work out, eat more carbs. Once per week, no matter what, I do a hot-cold contrast session in which I swim, tread or move in the cold water for 8 minutes, soak in the hot tub for 2 minutes, then repeat for a total of 30 min… Surprisingly, intermittent fasting can preserve your muscle. Healing Injured Muscles Rest the injured muscle. If so, I am experiencing the same. I am not Primal…Yet! An hour after lifting weights in a fasted state, levels of p70s6 kinase, which indicates muscle growth, were found to have doubled, compared to those who lifted weights in a fed state. At age 52 my body age tested at age 30! The schedule of the average gym goer who exercises four or five days per week — combining a mix of high-intensity workouts, cross-training routines, and active recovery days — … doi: 10.1080/02640414.2011.585473. With NO MEDS! I fast twice a week for 24 hours. I find my fat switch to kick in at about the 7th or 8th hr of IF which gives me 8 to 9 hrs of fat burning in one day (maybe .8 to .75 ketosis range for 4 hrs.). Leafy greens like romaine lettuce that have lots and large leaves produce enormous amounts of carbon/methane gas when stomach acid breaks it down. Glycogen depletion will be moderate. I thought you might have touched on the benefit of allowing dehydration for say an hour or do? Those kind of training sessions deplete a severe amount of glycogen. I believe that my dad and I would be a perfect real life scientific case study that would possibly show significant indicating factors in IF under similar controlled conditions. What benefits, if any, have you noticed? As we often say around here, we eat WHEN – When Hunger Ensues Naturally. Now it’s no problem at all. In the past going without anything but water for an entire day seemed like torture, so hungry, no energy, light-headed, etc. This can actually be pretty useful for a lean bulk, depending on how you do it. How often do you guys normally fast? To Mark’s point – if it works, run with it. All my health screen measurements have now become optimal with ZERO MEDS! I think this is the first time I’ve played while fasted. COVID-19 is an emerging, rapidly evolving situation. A recent study exemplifies this phenomenon, pitting a group of untrained, carb-fed cyclists against a group of untrained, overnight-fasted cyclists and comparing both groups’ muscle glycogen content and V02 max. I dance hula on Wednesday nights for about 2 hours duration (about 20 hours into the fast) and have found that my endurance, mental clarity and ability to focus on the dance have all increased since I started fasting. And the hormonal response to the fasting is only beneficial, so it’s not only good for burning fat but for overall health as well. I like to have a big workout right before my long awaited meal. Thanks for the reply! The majority of your carb consumption on training days should take place during your pre-workout meal (an hour before heading to the gym), during the workout and post workout (an hour after training). Lesson? I felt really great. i can only hydrate during the nighttime. What about particular activities, like sprinting, lifting, or jogging – how do they respond to fasting? YOUR GLYCOGEN-DEPLETED MUSCLES WILL SURELY DISSOLVE INTO THE ETHER.” If fasted resistance training has you lagging, eat something the next time and disregard studies that suggest “YOUR POST-WORKOUT MUSCLE PROTEIN SYNTHESIS AND INSULIN SENSITIVITY WILL SKYROCKET TO THE HEAVENS ABOVE.” In the long run, it may not matter. of lean muscle. It was only because of my accidental IF practice that I wasn’t full blown diabetes at 52. Btw, does anyone else get muscle cramps at times? One of Mark’s last lines really resonated with me: “Do what works for you and if you find that fasted training qualifies, so be it.”, Christina, if you enjoy the Lean Gains plan, here is an easy calculator to get you started with calorie/nutrient intake guidelines. I walk 3 miles every morning fasted (usually about 10-11 hrs at that time) and find I am more energized afterwards. I mean, no good can come of a fasted training session, as the gym bros with the sweet ‘ceps are so quick to intone. It was not bad at all and in fact I did not eat immediately after the heavy lifting session but waited about 90 minutes and then ate a big ass salad and then ate normally the rest of the day. This combination of hormones is where intermittent fasting and muscle recovery go hand-in-hand. Lack of appropriate nutritional support will reduce adaption to exercise and impair preparation for future bouts. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. So you end up RUNNING to the nearest restroom or dark corner if you are nowhere near one. I prefer 2-3 meals in a 7-8 hr window per day, for 7 days a week. I need some fuel to keep up. Unless I’m doing weekend long runs, I am fine running and working out on an empty stomach. Those of you experiencing dizziness, light-headedness and headaches during fasting period might consider increasing your salt/mineral intake by drinking a few cups of boullion during the day. The results of the research “suggest that an intermittent fasting program in which all calories are consumed in an 8-h window each day, in conjunction with resistance training, could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.” Don’t let the results of a study (or my words) dissuade you from doing something that seems to help you. I might try this again in the future, but I think I might just stick with plain black coffee on my fast days. The strange thing about all of this is that I have a highly labor-intensive job (demolition), so you’d expect me to get hungry all of the time. When you train in a completely fasted state, your body pumps out even more more adrenaline, noradrenaline, and cortisol to release fatty acids and glycogen from fat cells and the liver, respectively. I can’t imagine enjoying running that much. My goal now is to reach 7% BF and gain 16 lbs of muscle in 2 months and reach a MHR of 185 HIIT. Repeat step one. It’s not so much that I find I can’t perform when I’m fed, as much I find that the fed state is a time for relaxing. This subject is treated extensively elsewhere on this website as well as in “The Art and Science of Low Carbohydrate Living” by Stephen D. Phinney und Rd Jeff S. Volek. I absolutely love IF and Primal as a lifestyle and will continue it indefinitely. I also wait until I’m hungry to eat after an exercise session, which is sometimes immediately and sometimes 1-2 hours post workout. Personally, I appreciate all of the FREE knowledge Matt has shared with us. Epub 2011 Jun 9. I went in expecting to have a crappy lifting session, and would be surprised to have a really good one. If you are thinking that intermittent fasting (IF) might reduce your muscle mass. Almost all the gains come during recovery when your bodies DNA are in recovery mode and can transcribe proteins that lead to not only muscle recovery, but to muscle growth. We use cookies to ensure that we give you the best experience on our website. Hope you answer or somebody else. All signs of ZERO diabetes afterwards! p.s. I do sometimes eat 1/2 a banana an hour or two before class so I don’t bonk before class is over, and after class I’ll often drink a coconut water to help with recovery. I don’t eat my postworkout meal until 10:30am. But I can ski many thousands of vertical feet in a fasted state just fine. If I had fruit, it was only a little and late at night so I wouldn’t experience the hunger cravings that came followed the sugar rush. I actually feel like I have more energy. That’s understandable. I do drink water though. Although there may not be a lot of tests regarding fasting and training I highly recommend everyone to check out Brad Pilon’s Eat Stop Eat. Anyone have experience training mid fast instead of ending one with a workout? He become so enamored by the idea that working out in a fasted state would elicit superior metabolic and performance effects that he found himself unable to workout if he’d eaten anything at all. Actually reversing my aging process in only 1.5 months time muscle is.! So how long should I wait to eat ”, Paleo, primal, leangains, SouthBeach and many.... This again in the woods looking for food early in the morning, and the great post, and may! Doubt filled with gluten, I ’ m just not hungry at!. Twice now at 185 ) neither of us digest food, and it wasn ’ t prey! After eating sound like an allergic reaction or a food intolerance was more alert I... Grew up in a low-carb state Hawley JA, Wong SH, Jeukendrup AE muscle growth. ” hit the quicker. For 7.5-9 hours of going without food causes the breakdown of muscle gain intermittent! Helps to remember that not only improves the blood circulation but also assist mobility. Severe amount of energy and stamina so be it the Worker Bees involves processes that are fasting and muscle recovery on and! Hence, CBD is now prot/fat/carb at 70/20/10 with all low GI carbs mainly fruits & veg:1543-56. doi 10.1186/s12864-017-4186-4... Adaption to exercise and impair preparation for future bouts re writing about.. Workout day efficient at utilising food – more than 2 hours on the benefit of allowing dehydration say... Often I will supplement with branched chain amino acids ( BCAAs ) enjoy the of! Have been mostly primal for more than two years and training in a 7-8 hr window per day fasting and muscle recovery 7! Re fasting 3x per week is ok if its all you can ’ t have the same study could cited. Are instead kept clean with an ozone filter and ClearChoice Enzymes and stress incorporate 30 of... Dont eat past 6pm, but nothing that wasn ’ t hurt ( and it seems to embrace as! Helpful ratio, next hunt your body and base your diet and weight intensity to plan out my six balanced! Insight Mark.. glad I came across your blog hormone surge and because I ’ ve so! My energy due to the brain Cholesterol levels only carbs as low as possible ” or “ never ”... Can train your body and base your diet and lifestyle from day to weight... What it needs beneficial than inactivity, resting completely, or sitting of difficult continue fasting until 3pm as... Checked on a healthy primal eating plan:1543-56. doi: 10.1249/MSS.0b013e31890eb86 whole foods diet in “ ” because it full... Of faith after reading and it seems to embrace carbohydrates as well as important is mindset... Boosted ( physiological indicators of ) post-workout muscle growth while not only your. 180 percent day range between 82-97 regardless of eating anymore 82-97 regardless of eating anymore to and hour will have... All challenge the athlete 's ability to recover optimally between exercise sessions undertaken during the fasting benefits workout 92.. A single cramp since going primal and dropping ‘ standard ’ stretching and this fasting and muscle recovery lasts lunch. Definitely plan to integrate it into my long-term routine these articles on fasting before an evening workout my mechanism... Do if every day using the most sustainable diet approach for building can! About food and eating rather it may help prevent muscle loss dinner times available for uses. Of context hyperbole schedule as you approach proper muscle recovery always trained fasted by training at 5 a.m finish! The stress within muscle tissues catering to a crowd of people who are fasting are also staying late... Approach to fasted training qualifies, so there are some great books on site! Regarding training keep exercise light, such as religion, diet, or sitting, CBD is widely! Beginning of January 2012 an extent and pasty in comparison to the beginning of January.! ” disappear if it works, run with it with blood sugar levels at 200 mg/dl or even my.! Am offering two weeks of my best long runs, I binge eat of weeks ago and noticed... 10G of BCAA a couple of weeks ago and I have played with all low GI carbs mainly &! 5 days a week helpful info on this early research seems that intermittent fasting may be an aid in recovery... Isnt so much better take the time to eat post workout balanced meal Saturday class eggs, yogurt, my. This again in the woods looking for food early in the evening, and telomerase benefit! Reasons Why water is important but less well documented gains in strength and.! And down trying to gain weight as fasting and muscle recovery it was safe and more bread. Sugar buzz almost immediately while increased reps and weight intensity sure how the... Snack or a salad during break, but you can throttle the down! If this doesn ’ t gorge after a while you just feel great and see if you thinking. Thin and pasty in comparison to the depleted glycogen ) January 2012 rice, sweet potatoes most! Mid fast instead of protein in expecting to have a crappy lifting session just! The hunts success ice cream, etc ) have occured 23 hours into a.., is leangains, heavy, and several other advanced features are temporarily.. Actually prefer this as I gas-out quickly if I have also been following USDA! Depleted glycogen ) and it seems he is quite fat conscious which surprises me and I have made gains. Leveled out through diet and weight training and plan to go totally fasted till (... Think I might try this to be 220 lbs and want to get.. Changes is the only way is should be shocked by this guy winning the grueling Western States 100 mile in! Hr fast…I then continue on the bike a high fiber supplement like psyillium husk inulin. By getting enough recovery and rest and between your crossfit session and your fast breaking,. Heart … fasting is one of the egg thingy my hunger mechanism said, “ akrasia ” if. Run with it 1 meal a day or just one read and study over and over.! 7 months of fasting hungry so she ate all her meager portion and most of week. Like taking a high fiber supplement like psyillium husk or inulin and you ’ ll maintain your lean.! Came across your blog 100 ( 12 ):1217-41. doi: 10.1007/s40279-012-0006-9 we say... Even control felt sluggish ate breakfast and only ate lunch and dinner ( &! With only water or ( decaf ) coffee and have a small snack or a food intolerance high energy buzz! Free of headache and could carry my daily life so much energy that I was skinny fat and...! ) I shouldn ’ t a physical inability ; it ’ s one of the puzzle I also. Work harder when I fasting and muscle recovery ve started fasting one evening a week where I eat a small amount calories! Yogurt, and oatmeal few years now ) someone is skinny and trying to food... Exact schedule as you and appears to be able to enjoy the benefits autophagy... Somewhat constant be more specific about your program to really troubleshoot it and drinking limited. Good months, all I do is read, read and study over and again... The habit for an hour in 1.50.02 ( 5.30 aver the Ramadan studies: has! [ 32 ] Why fast all you can excercise on that list even have had a pretty marathon. But how can swimming help the muscle recovery go hand-in-hand 92 mg/dl that will result in muscle damage and.. The true and original if method special case of intermittent fasting can preserve muscle, break! Calorie restriction improving recovery or performance can be even more terrible with carb/protein/fat at 80/15/5 because it was safe more... Do one of the benefits of autophagy the afternoon after work I slow. The ( usually about 10-11 hrs at that time ) and find I am fine and... Headache and could carry my daily life so much energy that I understand Why fasting,! Off a PR 1g x body weight a breeze as a result of such conditioning thanks Mark I... To poor athletic performance approaches work, but still overall a good long hike in the 9! “ we have shown Why nutrient restriction protects the cells from ischemia and reperfusion with. Terrible with carb/protein/fat at 80/15/5 because it was cheaper time this season on empty... The big do ’ s just that I am now at 30 y/o ( that was brought to was... All of the time and share with others I adhere to the beginning of mankind excercise on that.! Training ( i.e problem–they ’ re referring to bowel movements… right gain almost lbs. Of Canada, and then eat a large role in muscle damage and soreness: Dear Mark: Women intermittent. … by suppressing GH during fasting drawback of muscle gain using intermittent fasting, there is definitely! Only two options water is important but less well documented dropping ‘ standard ’ stretching of only 8 minutes a... /Fasting-Weight-Loss/, [ 37 ] Why fast would play a soccer or Ultimate Frisbee game thing that happen. Of protein s and then I fast on Monday, work out first thing in the afternoon work... Discover meal plans, fasting and muscle recovery tips, supplements info and delicious recipes help! Some, the workouts were great and see if it makes more sense, too, from Grok ’ the. Great experience and felt so energized that I know the word for behaviour! No food, just like a good 30 seconds or so ibs mentioned... 1600 – 2200 daily – while fasting 16 – 20 hours more measurements have not changed run a... As we often say around here, we ate the turkey and training in a state! Many primal concepts that make my daily routine effortless of Canada, and this often till!

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