Intermittent Fasting Marathon Training: What You Need to Know
Intermittent fasting and marathon training can be a great way to get lean without having to go on a diet or cut calories. A study published in the British Journal of Nutrition found that male runners who ran in a fasted state could improve their fat-burning capabilities. However, this study also found that intermittent fasting does not have an impact on running performance. So, if you’re considering using intermittent fasting to help you with your marathon training, there are some things you need to know.
Understanding Intermittent Fasting
Intermittent fasting is a popular dieting method that involves alternating periods of fasting and eating. The most common form of intermittent fasting is the 16:8 method, where you fast for 16 hours and have an 8-hour eating window. This type of fasting is often used for rapid weight loss, but it’s not recommended for runners since it can lead to a significant reduction in calories.
Intermittent fasting can also take other forms, such as the 5:2 diet, which involves eating normally for five days of the week and then restricting calories on the other two days. This type of intermittent fasting is more suitable for runners since it allows them to get the calories they need to fuel their training.
Does Intermittent Fasting Help With Marathon Training?
Intermittent fasting may not necessarily help with marathon training, as there is no scientific evidence to suggest that it can improve running performance or pace. That said, some runners use intermittent fasting to help them reach their goals. For example, some people believe that fasting can help them burn more fat and prevent bonking during a marathon.
If you are going to use intermittent fasting for marathon training, it’s important to ensure that your meal and training schedules are synced properly. For example, if you’re running early in the morning, or in a completely fasted state, you should be sure to refuel after your run and at least two to three hours before you start running.
Tips for Intermittent Fasting and Marathon Training
- Always refuel after a fast and at least two to three hours before a post-fast run.
- Be sure to get the calories you need to fuel your training.
- Sync your meal and training schedules properly.
- Check with your doctor before starting any fasting plan.
Intermittent fasting may not be the right strategy for everyone, but it can be useful for some runners who are looking to get lean without going on a diet or cutting calories. Just remember to refuel after a fast and sync your meal and training schedules. It’s also a good idea to check with your doctor before starting any kind of fasting plan.
Is it possible to prepare for a marathon while using intermittent fasting?
If a runner is practicing intermittent fasting, they should be sure to plan their runs to be easy and not too strenuous. Doing a tough workout or run while or after fasting can cause extreme fatigue and dizziness, which could be detrimental to their health and training.
Is it permissible to go for a jog while practicing intermittent fasting?
A limited research project involving 23 runners has indicated that while intermittent fasting may lessen body mass, it does not appear to have an impact on running performance. Although this study cannot be considered conclusive, runners may still want to experiment with intermittent fasting to determine which schedule works best for them, as it may require some trial and error.
Would it be beneficial to refrain from eating while training for a marathon?
The study suggests that running for a long period of time without eating can help increase glycogen storage and improve fat burning, but doing it too often or for too long can have a negative impact on performance and won’t give any additional benefits.
What is the recommended duration of fasting prior to running a marathon?
Fasted training is when an athlete goes at least 10 to 14 hours without eating before engaging in physical activity. This usually occurs during morning workouts, or when someone has breakfast and then works out without any additional meals or snacks throughout the day.
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