How to exercise safely when you are on intermittent fast
What's the story
When following an intermittent fasting regimen, incorporating exercise into your routine can have both benefits and challenges.
While exercising during fasting can help burn more fat, it might also make you feel tired and limit your workout performance.
The key is to pay attention to how your body feels and find a safe way to exercise that works for you.
Working out
Can you work out while intermittent fasting?
Yes, you can exercise while fasting, but it depends on how you feel.
It's important to listen to your body. If fasting makes you too weak, then you should focus on eating well and exercising later.
Consider adjusting your fasting schedule based on your preferred workout type and the time of day you like to exercise.
16:8
Adjust workout timing based on the body's signals
When you do intermittent fasting using the 16:8 method, it's important to think about when to exercise.
If you feel good working out on an empty stomach, it's best to do it before you start eating during the 8-hour window.
If you prefer working out after you've eaten but can't do it during the eating window, then exercise after the window is over.
Nutrition
Eat well after exercising to build and maintain muscle
After exercising, your body requires proper nutrition to repair and rebuild muscle tissue.
Focus on consuming protein-rich foods to aid regeneration.
Additionally, include complex carbohydrates and healthy fats to support muscle recovery.
Be mindful of nutrient timing and aim to consume a balanced meal within your eating window to optimize muscle growth and maintenance during intermittent fasting.
Hydration
Stay hydrated and keep your electrolytes up
If you plan to work out while fasting, it's important to stay hydrated and keep your electrolytes balanced.
Exercise and fasting can make you lose fluids and important minerals.
Drink enough water before, during, and after your workout to stay hydrated.
You can also have bananas or coconut water to replenish electrolytes like sodium, potassium, and magnesium.
Type
Opt for low-impact workouts to conserve energy
If you are doing a 24-hour intermittent fast, focus on low-intensity workouts like walking or yoga.
These exercises take less load on your body and help maintain energy levels.
However, if you are following the 16:8 fast, you have more flexibility with your workout choice.
You don't have to be as strict about sticking to a specific workout routine during the fasting period.