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Intermittent fasting and sports: is it possible? We give you useful tips on how to do it right

Intermittent fasting, also called intermittent fasting, refers to a diet plan that alternates between “not eating” and “eating.” Those fasting voluntarily abstain from food for days or hours at a time . During interval fasting, one should continue or begin exercising. It is possible to exercise while fasting, but precautions are necessary. In the following article you will learn more about whether you can combine interval fasting and exercise. We will give you useful advice on how to do it properly.

What is Intermittent Fasting?

Exercise and do intermittent fasting

Intermittent fasting is more about when you eat than what you eat. With a traditional diet, you spread your meals throughout the day. That’s not the case with intermittent fasting. Instead, you eat only at certain hours and fast during others. The most common type of intermittent fasting is to fast for a certain number of hours each day. Another option is to fast completely a few days a week.

That goes sport and intermittent fasting combine

You have probably practiced some form of intermittent fasting your entire life, simply sleeping. Think of intermittent fasting as an extension of that because it is not more advanced.

Interval fasting and sport is possible

If you’ve been eating three square meals and a couple of snacks a day all your life, you may balk at the idea of going without food for an extended period of time. However, eating every few hours is a fairly modern concept. Since our ancestors lived as hunter-gatherers, they certainly couldn’t sit down to a scheduled breakfast, lunch and dinner. That’s why regular fasting is in our genes.

Intermittent fasting and exercise: can you combine them?

Endurance training during interval fasting


It’s okay to exercise during interval fasting because the key to weight loss and muscle building is not only calorie reduction and exercise, but also hormone optimization. Studies show amazing benefits of fasting alone, but combining interval fasting and exercise takes the benefits of both methods to a whole new level. This combination increases growth hormone levels and makes you more sensitive to insulin, thus keeping you young and slim.

Workout in the morning before breakfast

Many people are obsessed with controlling how many calories they eat and how many they consume. They fear the muscle loss that can theoretically occur if you exercise without eating first. However, if you understand the positive effects that fasting has on the body’s hormones, you will find that interval fasting and exercise are not only okay, but even the optimal way to improve your health and body composition.

When to exercise during interval fasting?

Workout and interval fasting good combination


Exercising on an empty stomach enhances the benefits of working out and interval fasting. That’s why it’s best to work out in the morning before breakfast. Exercising before breakfast means that you are exercising during intermittent fasting. The fasting window starts when you have your last bite or drink (except water) before going to bed, and ends the next day after your first bite.

To get the most benefit, the duration of interval fasting should be between 16 and 18 hours. For example, eat between 10:30 am and 6:30 pm.

Interval fasting and sport slimming

Ideally, you should not eat immediately after exercising for the same reason you exercise while sober: Hormone optimization. Studies show that even waiting two to three hours after a workout before eating helps you burn fat and replace the energy (sugar) you’ve used.

How to properly combine interval fasting and exercise

Healthy nutrition by interval fasting

If your ultimate goal is to lose body fat and maintain your fitness level while doing interval fasting, you need to stay in the safe zone.

  • Eat a meal close to your moderate- to high-intensity workout. This way, your body will have some glycogen stores to tap into for the workout.
  • Stay hydrated: It is recommended to drink more water during interval fasting .
  • Keep the intensity and duration low: If you are pushing yourself too hard and feel dizzy, take a break. It is important to listen to your body.

Intermittent fasting and endurance training

Endurance training can be combined with interval fasting

Endurance training during intermittent fasting is fine, but your performance will depend on how well adapted your body is to burning fat. If this is your first time fasting and exercising, expect your performance to drop off a bit. For example, if you are a competitive athlete and competitive performance is your main goal, you should not switch to interval fasting a few weeks before a competition.

Interval Fasting and Strength Training

Strength training during interval fasting

As mentioned earlier, if your daytime workout involves lifting heavy weights, you can do so while fasting, but you should eat a meal immediately following your workout. Unlike a short workout session, lifting heavy weights puts so much stress on the body that immediate food intake is required. As with endurance training, working out intensely while sober can reduce your strength in the short term as your body gets used to burning fat. For this reason, it is better that you postpone weight lifting until after you have eaten.