Intermittent Fasting & Morning Workouts

[Anonymous]

Anonymous wrote:I've been doing IF for over 2 years so I'm pretty used to doing fasting workouts. I workout anywhere from 9 to 11:00 am and then eat. My workouts are HIIT, strength, boxing. etc. If I have to work, I just workout when I can.

As a side note, I don't know what research you all have done for IF, but anything with calories breaks your fast, 10 calories or 50 or 100. Doesn't matter. So, yes even a bit of creamer, broth, etc. I drink only water or black coffee all morning.

NP:Actually Dr. Krista Varady has researched Alternate Day Fasting. If you are being a purist, then yes, it's not true fasting because you can consume up to 500 calories on the "fasting" day. The approach is this:

Stop eating after dinner on Monday, eat no more than 500 calories on Tuesday, go to sleep Tuesday night, wake up on Wednesday and eating as much as you want. Begin process again after dinner on Wednesday. And so on. Again, you can consume 0-500 calories on the "down day" and eat whatever you want on the "up day".

https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-146

[Anonymous]

PP. I personally wouldn’t call that a fast but that’s just my personal preference, just limiting calories every other day. I choose and prefer to fast 16-18 hours at a time. I usually eat between 11/12-6. But obviously there are different ways to apply it to your life. I guess my statement earlier would be considered an opinion but I do believe anything eaten with calories breaks the fast. Or that’s how I assume to believe it for myself. . I don’t have any scientific measurements of doing it either way.

[Anonymous]

Re what breaks a fast, I follow the guidelines from Dr. Fung and his two books which allowed a few minimal (non carb) calories and did include broth. I don't remember the exact wording at this point, but I read it closely at the time (been fasting for years). I only do that on rare occasion though for a very long workout as I tolerate that better than pills for salts. Otherwise black coffee. I'm pre-diabetic and did test at the time. A few calories of broth doesn't change my sugars. But agree with pp - science isn't exact.

For the original question, I do an intense hour workout several times a week on fasting / black coffee. No issues. If anything, my GI system prefers it.

[Anonymous]

Hi OP, I have a similar routine. During the week I work out (HIIT bootcamp or spin) 3-4 times at 6am. On the weekends I usually go to classes that start at 8:30 or 9:45 am, one of which doesn't end until 11am. I honestly don't feel any different in terms of energy or stamina in the later morning classes than I do in the early morning classes. Maybe because I am getting a little extra sleep on those mornings? For me, being able to work out fasted is a mindset, so I just don't let myself think about the fact that it's later in the morning. Maybe that would help you? My husband swears that he cannot work out without a larabar in him, whereas I can't stomach (no pun intended) the idea of eating before working out regardless of the time of day. See if adjusting your mindset helps with your energy?

[Anonymous]

I'm training for a marathon and do IF. And, to be honest, it isn't that different than when I did them pre-IF. You are in a pretty fasted state by mile 10 whether you are doing IF or not. I've did two half-marathons in the fall (under 1:50) and I've done four 15- 20-milers so far. So, I strongly disagree with the statement that IF isn't for people that work out hard.

[Anonymous]

Anonymous wrote:Hi OP, I have a similar routine. During the week I work out (HIIT bootcamp or spin) 3-4 times at 6am. On the weekends I usually go to classes that start at 8:30 or 9:45 am, one of which doesn't end until 11am. I honestly don't feel any different in terms of energy or stamina in the later morning classes than I do in the early morning classes. Maybe because I am getting a little extra sleep on those mornings? For me, being able to work out fasted is a mindset, so I just don't let myself think about the fact that it's later in the morning. Maybe that would help you? My husband swears that he cannot work out without a larabar in him, whereas I can't stomach (no pun intended) the idea of eating before working out regardless of the time of day. See if adjusting your mindset helps with your energy?

Hi, OP here, I generally have to get up the same time every day. It's not that I'm hungry (I'm generally not hungry in the morning and don't like to eat before working out), but feel weak and lethargic.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Hi OP, I have a similar routine. During the week I work out (HIIT bootcamp or spin) 3-4 times at 6am. On the weekends I usually go to classes that start at 8:30 or 9:45 am, one of which doesn't end until 11am. I honestly don't feel any different in terms of energy or stamina in the later morning classes than I do in the early morning classes. Maybe because I am getting a little extra sleep on those mornings? For me, being able to work out fasted is a mindset, so I just don't let myself think about the fact that it's later in the morning. Maybe that would help you? My husband swears that he cannot work out without a larabar in him, whereas I can't stomach (no pun intended) the idea of eating before working out regardless of the time of day. See if adjusting your mindset helps with your energy?

Hi, OP here, I generally have to get up the same time every day. It's not that I'm hungry (I'm generally not hungry in the morning and don't like to eat before working out), but feel weak and lethargic.

Your body will adjust. Maybe some electrolytes? Like a Gatorade zero? I use Nuun tablets that have electrolytes and caffeine.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Hi OP, I have a similar routine. During the week I work out (HIIT bootcamp or spin) 3-4 times at 6am. On the weekends I usually go to classes that start at 8:30 or 9:45 am, one of which doesn't end until 11am. I honestly don't feel any different in terms of energy or stamina in the later morning classes than I do in the early morning classes. Maybe because I am getting a little extra sleep on those mornings? For me, being able to work out fasted is a mindset, so I just don't let myself think about the fact that it's later in the morning. Maybe that would help you? My husband swears that he cannot work out without a larabar in him, whereas I can't stomach (no pun intended) the idea of eating before working out regardless of the time of day. See if adjusting your mindset helps with your energy?

Hi, OP here, I generally have to get up the same time every day. It's not that I'm hungry (I'm generally not hungry in the morning and don't like to eat before working out), but feel weak and lethargic.

Your body will adjust. Maybe some electrolytes? Like a Gatorade zero? I use Nuun tablets that have electrolytes and caffeine.

Or, you know, food?