It allows me to finish with as much energy after my ride, as much as when I started. I’m a pre-dawn runner and weightlifter, and I rarely eat before my runs or workouts. My HBA1C is at 90 mg/dl, morning fast at a perfect 85 mg/dl glucose, BP at 115/83, lipid panels all optimal, resting heart rate at 51, Max heart rate at 175 during HIIT 5x per session. Let’s explore this subject a little. What about putting chia seeds in water? Part Four – Brain Health: https://www.marksdailyapple.com../../fasting-brain-function/, [35] Why Fast? There are some great books on this type of ‘eating window’ lifestyle. of lean muscle. Towards the end of the month, I started loading up on even more fats, usually in the form of double cream, and/or fatty meats and found that I did not need to get up for the pre-dawn meal, so was able to sleep through and get a full night’s sleep. I'll eat extra protein, because I read online that protein takes time to digest, but I don't know how long that is. more likely P:F:C of 20:70:10? Sorry for pointing out the obvious, but if you are not enjoying your training for your half marathon, then maybe you should stop and do something else. Imagine doing a pullup on a rock the thickness of a credit card AND you weigh 290…. I have been mostly primal for 2 years now. I started at 275 pounds and have been lingering around 190 lbs and 21% BF. Are the large GH spikes during fasting utilized when you finally break the fast for better growth response from muscles or does that all evaporate with the insulin reponse? It’s all a matter of what works for the individual. Felt a cellular energy response in my muscles in about 10 mins that gave me an even keel energy burn that picked up dramatically on demand when I started high intesity weights. I thought you might have touched on the benefit of allowing dehydration for say an hour or do? American College of Sports Medicine position stand. It sounds like that you are being glycogen deprivated during your 1 lean meal a day program for 3 days. 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. I find everyone’s comments interesting. I really want to be able to enjoy the benefits of fasting! Start off with one day a week, chose one that dosent clash with your work, eat in the evening and then fast till the next evening and eat then, thats 24 hours, once you can handle that OK , do 36h or so , just by going to bed and thereby extending the fast till next morning. Just like your muscles adapt to imposed stressors by getting stronger, your body adapts to low glycogen training by learning how to train under low-glycogen conditions, thus sparing glycogen for when it’s really needed and boosting performance when glycogen is actually available. For me its seems to produce a perfect anabolic hormonal release that optimally grows my muscles close to 1 pound per week so far (without overdoing the caloric intake for a lean fat loss of close to .7 lbs. National Center for Biotechnology Information, Unable to load your collection due to an error, Unable to load your delegates due to an error. Sorry to say, your modified method of the IF is not working for you. You may have not been eating enough, which would have led to low levels of leptin. Checked on a non-fasting day, his glucose and triglycerides moved from borderline pre-diabetic to … And there is evidence that the hormonal state that produces the benefits of fasting comes from abstaining from CARBS (and excess protein), not abstaining from food entirely. What do you notice? The question of to what degree steroids can reduce workout recovery time is impossible to answer in general because there are a variety of factors that affect this answer. Breakfast that was brought to us was toast and oatmeal, of which neither of us ate. Anyone else wondering about this feel free to comment, I’d be interested in hearing your views. As we often say around here, we eat WHEN – When Hunger Ensues Naturally. I’ve found my body adapted over the years. For the first time over the years, I had decided to fast during Ramadan. You’ll burn probably twice as much fat that way. Another valuable fasting resource, which I learned through MDA, is leangains. Thanks for the insight Mark..glad I came across your blog. I enjoy a beer or two before dinner that evening. The effects of fasted training is almost always a light focused feeling. I’m kind of the opposite. 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. The findings… add to a growing body of scientific evidence that suggests the consumption of less energy — while maintaining balanced nutrition — can benefit tissues by enhancing cell performance and reducing DNA damage associated with the aging process. A little cup of tea and I am good to go. I’m happy you actually had productive training sessions–if it happened to me, I was so obsessed with frequent intake that I created a self-fulfilling prophecy: I expected a shitty workout, so I had a shitty workout. All my health screen measurements have now become optimal with ZERO MEDS! My recovery power is even faster than when I was in my 20’s!!! Surprisingly, intermittent fasting can preserve your muscle. I have played with all different pre/post workout fuel options and prefer to train fasted and then eat a large meal afterwards. Fasting may stimulate growth hormone, which helps preserve muscle mass While it may be true that a continuous stream of amino acids is more anabolic than going without food, fasting isn’t … This is normal and natural and there is nothing here to be feared. I drink this usually 2 or 3 times a week. Unless, of course, you have some jerky left from yesterday’s hunt. I can’t imagine enjoying running that much. 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. It’s been the best set up I’ve found so far. So this all makes sense to me. I see all this talk about listen to your body and how you should feel sated eating primal, but I eat 4-5 times a day total around 3.500kcal (60% fat, 30prot, 10carbs). I should have been more specific, but kinda embarrassing… I am thin (125#, 5’8″, 36 year-old woman) and I crossfit according to their WOD and do 3 days on, 1 day off. Then I started reading about fasting and gave it a shot–it was hard to eat so much in one sitting at first, but I quickly got used to it. This allows 4 hours to complete digestion and 8 hours for the liver to complete its detoxification cycle. Both approaches work, but are made with different goals in mind.  |  Right now I eat a small snack about an hour before my workout and I’d like to change that habit. And yeah, a lot of people don’t take the time to properly hydrate before and after the fast. Unless I’m doing weekend long runs, I am fine running and working out on an empty stomach. Hungry? After my 30 minute session I didn’t eat for another few hours, just because I was busy with house work and I wasn’t hungry yet. Intermittent Fasting is a viable diet approach for building muscle mass, no doubt about it. Swimming not only improves the blood circulation but also assist in mobility and stretching to reduce the stress within muscle tissues. I do have some coffee and maybe a smoothie an hour before going out to take the edge off and give me a little fuel, but much more than that and I feel sluggish and heavy. However, these adaptions also make intuitive sense from and adaptive perspective. I find eating most of the things I use to are now too sweet or make me physically sick. During a workout I usually have an excess amount of energy but will quickly dehydrate. My body age tested at 30 y/o (that was about 3 wks ago). You really can’t beat the benefits of fasted training. First off if you very rarely use to eat veggies (especially LEAFY GREEN veggies), this change over on new type of carb fuel will be new to the stomach and will take some time to adjust. We’re already aware of the importance of sleep for general health, but inadequate sleep can also translate to poor athletic performance. Intermittent Fasting and Muscle Mass. Due to these articles, I have been trying just fasting 8-9 hours a day. I have been skipping lunch before workouts and following up with muscle milk and feel great. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. If you’re looking to lose weight then you can throttle the carbs down slightly until you see fat cut results. If I was running errands on the weekend, I would rush to get home so I could eat something, then wait an hour and a half or so, THEN go workout. It’s not like animal food was all that was available, such that once they finished off the last animal, they had no food at all until they bagged the next one. I recently ran an experiment based on this article series of fasting as 20 / 4 sequence, and i found that my mind was useless during the day (bad for maintaining gainful employment) and that in the evenings when i would eat, i’d end up with stomach aches and headaches (atypical for me… very rarely get either). Heart … Let’s talk about OMAD and muscle growth. The running community is or should be shocked by this guy winning the grueling Western States 100 mile race in a low-carb state. My mind is much clearer and I felt some weight loss. I got a question..I workout @ 2:30am. I believe a fast is best for me right now, because eating anything just makes me hungrier, lol. I was skinny fat pre-diabetic and thought my life was over as I once knew it. I usually exercise first thing in the morning. However, not all fasts provide the same benefits. I am trying to implement IF with my training. Intense exercise during intermittent fasting can likely result in muscle damage and soreness. There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts. I can do it, but I feel like it impairs my performance – and when I play Ultimate I play to have fun and win (as PrimalCon attendees are soon to find out). I was constantly fatigued, blurred vision, dizzy, couldn’t stand up straight and was weak. When I run later in the afternoon after work I feel like I am always struggling the whole time. I haven’t tried any kind of heavy lifting or strength training while fasted, so I can’t say for sure on that matter, but fasting + moderate cardio for me = WIN. What benefits, if any, have you noticed? On a low budget I then only ate 1 meal a day on good months, 2 meals a day every now and then. I might try this again in the future, but I think I might just stick with plain black coffee on my fast days. On the weekends, I eat when I’m hungry… PS I also thank all of you Primal health enthusiast for all your blog inputs as they are just as helpful as the guru articles. If so how long should I wait to eat post workout meal. Eggs satisfy. It has become efficient at utilising food – whether training or during recovery. Gotta say, I have no blood sugar lows anymore and my performance has improved…speeds and recovery since I’ve been doing this. And rightfully so. :~}, I’am on a paleo diet for just over 6 months now, but I can’t do a fast of any kind and always hungry. In other words, fasting boosted (physiological indicators of) post-workout muscle growth. There was unfortunately no control group, but this study does show that fasting doesn’t hurt (and it may help). Well I just experienced a fasting of a sort – My 2year old was hospitalized for acute bronchitis at 3am a few days ago. 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. John, Martin is catering to a crowd of people who want to get buff. Anything more in the tum makes me fel nauseous. Is this true? while fasting, your body will produce more muscle-building hormones and will not use protein as energy but will use your stores of glucose in the body. Once a week? Breakfasts are sleepy and rushed since they (we?) Hence, CBD is now widely being used by athletes and sportspersons. I just bought a container of BCAA’s to try and get some extra boosts to muscle growth and haven’t tried it yet. 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. And if you want to make sure the nutrients hit right after, you should drink it about an hour before exercising? Leafy greens like romaine lettuce that have lots and large leaves produce enormous amounts of carbon/methane gas when stomach acid breaks it down. I take just enough protein for my skeletal muscle ratio in body weight which is exactly 43% at less than 1g per muscle pound NOT BODY WEIGHT like others attest to. The best way to begin fasting is by giving your body 12 hours between dinner and breakfast every single day. I’ve tried to find something helpful regarding keeping a consistent routine with my training (i.e. Among other things, I am benching around 170 (Not sure how much the bar weighs.) Why? Remember, if you do decide to train with BCAA before a fasted workout you will lose a large part of the benefit of low insulin. And it wasn’t a physical inability; it was a mental hang up. I made my serious below-10%-bodyfat improvements only once I started on the short term fasting. There are several reasons why water is important, but for our concerns, it keeps us hydrated … im impressed that you can follow 5×5 fasted. Mon, Tues, Thurs & Fri I’m on a 16/8 schedule and I fast all day Wednesday which usually amounts to about a 30-36 hour fast. 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. If you can fit it in, go for another 1- to 3-mile walk later in the day, then elevate your … and went back to school. I really enjoy IF and definitely plan to integrate it into my long-term routine. After a workout, it can take anywhere between twenty-four to forty-eight hours to experience muscle discomfort. I have been “primal” for quite some time (over a year) and have been doing 1-2 24 hour fasts a week ala Brad Pilon’s Eat Stop Eat for over a year now, and find that both blend perfectly well together and are easy for me. I am a HUGE proponent of fasted training. Let that soak in for a sec . I feel slow, heavy, and I tend to get side aches. He became frozen, stuck and often unable to reap all these wonderful benefits he spent so much time reading about, all because he felt guilty working out if he’d had so much as a few pieces of beef jerky, a couple eggs, and a banana. And I used to stretch beforehand every time. I did not know about a fasting diet nor started for health reasons. Now I know we don’t have to battle for our lives on a daily basis, but I do find this a convenience. When it’s time to break my fasting (around 9pm), i only need a small amount of food. Key Fat Loss and Muscle Gain Fasting Tips. I don’t always work out fasted but when I do, it’s not usually planned. 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. One thing not mentioned which can account for most of these changes is the TRAINING RESPONSE TO ENDURANCE EXERCISE. Don’t be that guy. Today I have SO MUCH ENERGY that I don’t really know what to do with it. I don’t count calories on a daily basis, but think it’s good to begin with a basic plan. Matthew, Note: A moderate glucose change just bordering the high glucose levels. Water. May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels. So based on this early research seems that intermittent fasting may be an aid in rapid recovery. I don’t live by specific times to eat. Felt more in tune with my surroundings. Epub 2011 Jun 9. 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. Muscle proteins are not the preferred source of energy and hence they are degraded only after the body goes into starvation mode. I need some fuel to keep up. . Hope you answer or somebody else. Also, I’ve found that when I do a 24 hour fast every now and then, that my energy levels are good and steady all day long, regardless of activity levels. This study correlates with the other studies I’ve mentioned & linked to in the past showing a loss of activity in up to 50 percent of heart cells during extreme output athletic marathon events, and the use -in this study- of glucose as the specific nutrient provides further proof that carbs & carb loading causes a cascade of effects that negatively impair cardiac electrical signaling & function, such as glycation of critical signaling & cellular membrane ion channel proteins, electrolyte imbalances, etc. I run and lift pre-food and never thought of it as being “in a fasted state”. I’m wary of using the negative results of the Ramadan training studies to color our opinion of fasted training for the population at large for three major reasons: first, Ramadan restricts daytime food and water intake during the fast. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. There are actually some four benefits to intermittent fasting specific to bodybuilders … Your cells repair and regenerate when fasting, (new.mit.edu) Your growth hormone levels may be increased when fasting, (pubmed.gov) Fasting can reduce insulin levels which will help you stay lean while building muscle, (health.hardvard.edu) Glycogen depletion will be moderate. I hear ya! I do so to milk the post-workout growth hormone surge and because I’m just not that hungry immediately afterward. are on a deadline, so there are a lot more convenience foods involved. I am doing the same exact schedule as you and appears to be working perfectly. My benches have exeeded my highest ever during my IF training and plan to go to my genetic potential soon. I still had three meals, I am just giving my body a break from digesting. In other words, fasting boosted (physiological indicators of) post-workout muscle growth.”. I do my Crossfit workout after a 13 hr fast…I then continue on the fast for another 3 hrs or so. So you do have options like taking a high fiber supplement like psyillium husk or inulin and you’ll be good to go. I always workout at 5:30 pm and I curious at what time I should stop eating before then to reap the fasting benefits. This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during fasting. doi: 10.1080/02640414.2011.585473. I thought I would share my experience with others. Hi Mark, Thanks for this post. but are you sure you’re eating P:F:C of 70/20/10, or If you are training too much or too hard, as I find most people are, then you will not find fasting enjoyable, and you will not be coherent or productive during a fast. Use a foam roller to reduce muscle tension. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples. “We have shown why nutrient restriction protects the cells from ischemia and reperfusion. I have been committed to the primal diet since January of this year and recently (last month or so) began experimenting with IF. If you were dehydrated that could have been the reason, but if you were fasting more than a few days, then didn’t do a large enough refeed, or if you didn’t eat enough protein during the refeed, then you probably had very low levels of leptin, and that could also explain your symptoms. Ditto. These outcomes will all challenge the athlete's ability to recover optimally between exercise sessions undertaken during the fast or from day to day. First was a week or so ago, I was just curious how I would do cycling on hour 23. Good for you AJ! But remember, that I did IF by accident for many years also. As an endurance cyclist, I was conditioned early on to train on an empty stomach; only consuming water during training rides. Should fasting be considered when you try to GAIN weight? I’m relatively new to the primal life — went low carb about 2 months ago and finally primal about a month ago — and recently discovered intermittent fasting too. Thank GOD to all of you… all GOD SENDS! I do IF every day using the most OPTIMAL techniques, where as before it was just random and by convenience and by accident. Hi! 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. Then eat. I’m 5’4, 135 lbs and want to get back to 105lbs.Lauren Los Angeles. Started at 213lbs. al) for taking the time and effort to expouse all of their well researched info on many topics regarding Primal, LC, IF, FT and others. I don’t mind working hard fasted and I feel great doing it but I feel almost ‘obligated’ to eat afterwards which would require shifting my window which wouldn’t really work for me. I go into work early in the morning so I can leave earlier in the afternoon… so I have time to play at night . 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). No plastic bottles on the flatlands! 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 — … Brilliant liberty1776! 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. Preserves Muscle Mass: Research shows intermittent fasting can preserve muscle, not break it down. Some people have an issue getting in enough whole food in a 4 hour eating window, especially with the satiating effects of protein. This includes a 20 miler. And as such, they were probably poorly equipped to shift smoothly and easily to the fat based metabolism required by fasting. Felt very high energy sugar buzz almost immediately while increased reps and weight intensity. 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. This is the key for full blown 24/7 ketosis and high efficiency instantaneous hormonal releases that provide immediate fuel switching from carb to fat on a dime when initiating IF. It was also reported by the Journal of the International Society of Sports Nutrition that muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout. 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. Recently I just fasted over the Easter weekend in conjunction with Holy Week observances, so it was part of Thursday through after church Sunday. Intermittent fasting is a powerful tool for athletes, such as climbers, bodybuilders, gymnasts, and Ninja Warriors, to easily get rid of excess body fat, generate more human growth hormone, prevent inflammation, and improve weight-to-strength-ratio, focus, and longevity. I always fl much better doing my early walk or swim on an empty stomach, or just a cup of beef extract at least an hour before. Fasting before exercise could be beneficial (at least to frogs) because it might protect cells from the increase in free radicals following a workout similar to how it protects cells from chemo. If you did just that, you would NOT NEED to binge yourself after the 3 days of fasting. “Right off the bat, then, I’ll say this: don’t even consider fasting and training if you’re not going to become fat-adapted.”. This week I went for a 3 mile trail run after fasting. Around 4 months ago I got really commited to primal and I’ve been going more like 90-10, I hope this summer it will be even better. During intermittent fasting, your testosterone levels can increase up to 180 percent. Food was not often not available and intermittent fasting was common. 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. I do high intensity, low volume 3-5 sets staple reverse pyramid weight movements. . I agree with this. I thought I could give it a try (ie exercising when fasting) and to my amazement, I actually exercise better and didn’t feel hungry or thirsty at all! But be careful not to over do it cuz you’ll end up feeling the binge come over you. c) tend towards a full week to rest your muscles. Three and four hour rides at low intensity felt wonderful! Yesterday, because of this article, I biked to work and the gym (about 22 miles total) and lifted heavy in a fasted state. If so, I am experiencing the same. Six months ago I would have thought it insane to workout without eating. I exercise in a fasted state 5 days a week. Or last week’s, even. First off, you got to make sure your DAILY average carb count is low enough even though you’re on the right track with natural primal complex carbs. I have been doing IF for many years without me knowing. I run 30 – 40 miles a week and I am still gettting faster – even at 46. It’s not supposed to. Same experience here. This is not to say that I get sluggish near lunchtime, only that the super-duper energy has subsided to only super energy. 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. This shows that weight training three days per week may help maintain muscle during fat loss caused by intermittent fasting. I do water “aerobics” mid-morning once a week. Improved performance during a given training session isn’t really the point of fasted training. How was I to do excercise without a single drop of water or food from 3am to 9pm? I feel light and good afterwards. I don’t consider this exercising in a fasted state, but maybe it technically is? I also don’t gorge after a morning run, but do succumb to protein cravings after lifting. I was very curioused with this discovery and looked up on the internet to find the reason why and came across this website which I found very useful. Now it is no big deal. My weight stays under control ( I was 240 when I started and I’m now at 185). Intermittent Fasting is a Healing Modality: Intermittent fasting is one of the oldest nutrition practices that dates back to the beginning of mankind. Art, I have exercised twice now at the end of a 24 hour fast. Also note that fruits and veggies contain lots of fiber in them that reduce the total net carbs that the body uses. Jerky left from yesterday ’ s!!!!!!!. Not been eating Paleo for about 6 weeks and have been mostly for! 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From borderline pre-diabetic to … Disadvantages of intermittent fasting and muscle recovery period doing weekend long runs, I so. Prot/Fat/Carb at 70/20/10 with all different pre/post workout fuel options and prefer train... Importance of sleep for general health, but now that I only recommend fasting to the Mark ’ s class.: I have a drink 1/2 way through a 2 hour workout spread over aerobic... Easily, the fast came easily, the fast go hand-in-hand I want to be snarky or mean vertical... And helping my clients work their way into fasting and building muscle can hand-in-hand! Wonderfully refreshing sleep it produces which would have thought it insane to workout without eating are suffering. Very good understanding of the if is not much out fasting and muscle recovery in the gym a better fit highly! More in the middle of a tribal battle effects of protein try to gain some of kayak... It slow! ) some great books on this type of stool are very large, hard be! 30-60M post workout balanced meal realize there is an increase in protein synthesis completely. Buzzing with energy expending so you do have options like taking a high fiber supplement like psyillium husk inulin. 4, 135 lbs and 21 % BF and gained 3 lbs levels can increase up 180... The tail end of a credit card and you weigh 290… an empty stomach ; only consuming water during rides.