🍞 Intermittent fasting: what it is and why it is used
Intermittent fasting consists of alternating periods of eating with periods without eating.. The most popular is the 16:8, in which one fasts during 16 hours and eat in a window 8. Its benefits include:
- Better glucose and insulin control
- Reduced appetite in some people
- Improvement of metabolic markers
- Fat loss (if there is a caloric deficit)
But, what happens if you train on an empty stomach?
💪 Train on an empty stomach: pros and cons
Pros:
- May promote fat oxidation (depending on the type of training)
- Practical for those who train early
- Improves post-exercise insulin sensitivity
- AMPK pathway activation (called metabolism key)
Contras:
- Reduced performance in strength or high intensity training
- Risk of muscle loss if recovery is not well managed
- Increased physiological stress (increased cortisol)
🔹 When is it and when is it not a good idea?
Fasting can be compatible with training and:
- Your sessions are low or medium intensity
- You prioritize recovery and rest
- You have good experience and adaptation to fasting
- Your main goal is health or fat loss
It is not so recommended if:
- Searches muscle mass gain
- You train very intensely or several times a day
- You have energy problems, sleep or hormone levels
🏋️♂️ At Lift4Life we help you adjust the protocol to you
It's not about whether fasting works, but if works for you. In our center we evaluate your objectives, your context and your response to decide the best nutritional and training strategy.
and remember: EVERY PERSON IS DIFFERENT.
📅 Book a counseling session at lift4life.es
💳And support your recovery and energy with:
#intermittent fasting #training #performance #Lift4Life
