Intermittent Fasting & Morning Workouts

[Anonymous]

I fast intermittently and am having a hard time with my later morning workouts. It's ok if I get up and workout early (4:30, 5, or even 6), I'm ok. But on the weekend, when my workouts are later due to class times, I'm struggling. It's not even that I'm hungry, but I just don't have the energy to lift and/or run as well I can at other times.

Does anyone else have this issue? What do you do about it?

Thanks!

[Anonymous]

I drink a cup of hot chicken broth in my travel mug on the way to the gym for the salt, and that lets me exercise anytime up until my 11am first meal. If your electrolytes are low, that could cause the sluggishness, at least from my experience.

[Anonymous]

If it doesn't work for you on the weekend, then it doesn't work.

[Anonymous]

IF isn’t meant for people who exercise hard.

[Anonymous]

Anonymous wrote:I fast intermittently and am having a hard time with my later morning workouts. It's ok if I get up and workout early (4:30, 5, or even 6), I'm ok. But on the weekend, when my workouts are later due to class times, I'm struggling. It's not even that I'm hungry, but I just don't have the energy to lift and/or run as well I can at other times.

Does anyone else have this issue? What do you do about it?

Thanks!

I’m sluggish unless I work out immediately after waking up. I can’t go a couple hrs later, it’s Just the way my body works. I’d wake up earlier and go before your class.

[Anonymous]

Anonymous wrote:IF isn’t meant for people who exercise hard.

I think there's a lot of truth to this

[Anonymous]

Anonymous wrote:I fast intermittently and am having a hard time with my later morning workouts. It's ok if I get up and workout early (4:30, 5, or even 6), I'm ok. But on the weekend, when my workouts are later due to class times, I'm struggling. It's not even that I'm hungry, but I just don't have the energy to lift and/or run as well I can at other times.

Does anyone else have this issue? What do you do about it?

Thanks!

I do IF. Try to do 16 hours, but that is only with the help of coffee in the morning. I put a splash of cream, which is totally ok. As long as your beverage is under 50 cals, you're fine.

I workout at from 8:45-9:45, and don't eat until 10:30-11am.

[Anonymous]

I do BCAAs before my workout on weekends when IF.

[Anonymous]

Same here. I work out at 5 am usually and am fine not eating. But twice per week I do a 9-10 am class and I eat a banana an hr before going. Listen to your body.

[Anonymous]

OP here; thank you all so much for your responses!

[Anonymous]

Anonymous wrote:

Anonymous wrote:IF isn’t meant for people who exercise hard.

I think there's a lot of truth to this

I don’t agree with this. I have been doing IF for years (prediabetic - not for weight loss)and a serious runner But also cross train. My body works well doing speed, long distance, HIIT on fasting. That said, I only fast 16 hours and longest run I would do would be a 12 miler on fasting. Also if doing hard/ tempo run probably not more than 7 miles.

I also make sure that my evening meal is not light. occasionally do broth. Always well hydrated.

Everyone is different.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:IF isn’t meant for people who exercise hard.

I think there's a lot of truth to this

I don’t agree with this. I have been doing IF for years (prediabetic - not for weight loss)and a serious runner But also cross train. My body works well doing speed, long distance, HIIT on fasting. That said, I only fast 16 hours and longest run I would do would be a 12 miler on fasting. Also if doing hard/ tempo run probably not more than 7 miles.

I also make sure that my evening meal is not light. occasionally do broth. Always well hydrated.

Everyone is different.

OP are you doing Keto in combination with IF? I did IF and Keto briefly and i found that I really struggled during my workouts as well. This was across the board - when I rode my Peloton, when I ran, or when I lifted weights. I did a lot of research and supposedly your body should adjust once you've been doing Keto and IF for a a while, and you will go back to your standard performance level, but I never got to that point.

[Anonymous]

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.

[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.

DP. From personal experience, I can say that a small amount, cream in coffee or one or two bites of food, doesn't "wake my body up" or break a fast. Blood sugar doesn't change, other blood values or vitals don't change.

The "science" behind IF is all iffy anyway. So we can do it the way it works for each of us.

[Anonymous]

Try electrolytes in water or tablets. Also magnesium helps.