Intermittent Fasting and Marathon Training: What You Need to Know
Intermittent fasting has become an increasingly popular way to improve physical and mental performance, as well as to reduce body fat without the need to go on a diet or cut calories. Runners who are doing an intermittent fast or alternate day fast should aim to do their runs during the time or days they are fueling. But can intermittent fasting actually improve running performance? Recent research has suggested that while intermittent fasting can reduce body mass, it does not have an impact on running performance. So why are so many runners turning to intermittent fasting?
The Benefits of Intermittent Fasting
Intermittent fasting is believed to help improve fat burning, which can prevent bonking during longer runs. This is especially useful for marathoners who need to maintain their energy for the duration of the race. Additionally, intermittent fasting can help regulate insulin levels and improve mental clarity, which can be beneficial for athletes who are looking for an edge during competition. For runners who are looking to lean out, intermittent fasting can be a great way to do this without having to drastically reduce calorie intake.
Intermittent Fasting and Marathon Training
The most popular form of intermittent fasting for runners is the 16:8 method, which entails fasting for 16 hours and eating during an 8-hour window. During the fasting period, it’s important to ensure that you remain hydrated, as well as to get plenty of sleep and light exercise. During the eating window, it’s important to eat a balanced diet that’s full of nutrients and healthy fats. While it’s possible to fast while running a marathon, it’s important to note that fasted training likely won’t help improve performance. Therefore, it’s important to refuel prior to running and to make sure to eat at least two to three hours before a post-fast run.
Key Takeaways
Intermittent fasting is a great way for runners to get lean without having to go on a diet or drastically reduce calorie intake. While intermittent fasting can reduce body mass, recent research suggests that it does not have an impact on running performance. It’s important to remember that fasted training likely won’t improve performance, so make sure to refuel prior to running and at least two to three hours before a post-fast run. The most popular form of intermittent fasting for runners is the 16:8 method, which involves fasting for 16 hours and eating during an 8-hour window. By following these guidelines, runners can reap the benefits of intermittent fasting while still performing at their best.
Is it possible to prepare for a marathon while doing intermittent fasting?
Based on the findings, it is possible to keep up your results while doing intermittent fasting, as long as your nutrition intake, exercise, and rest are not adversely affected.
Is it possible to exercise while engaging in intermittent fasting?
Yes, it is acceptable to exercise while fasting, as it can provide an additional level of health benefits. Research has shown that intermittent fasting and sprint training can be combined to optimize hormones, which can further contribute to weight loss and improved muscle growth.
Would it be beneficial to abstain from eating while preparing for a marathon?
The research shows that doing occasional long runs without eating beforehand can help with glycogen storage and burning fat, but continuing to do long runs without eating could negatively impact performance and won’t provide any additional benefits to fat utilization.
Does alternating between periods of fasting and eating affect running performance?
A recent research involving 23 runners indicates that while intermittent fasting can lead to a decrease in body mass, it has no effect on running performance. This does not mean that runners should not experiment with intermittent fasting – they may need to experiment to discover the best schedule that works for them.
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