Intermittent Fasting In Sport : Fasting In Training

By Iván Salinas

One of the biggest problems and doubts when it comes to intermittent fasting is how to join it to our sport and which leads us to several questions: what to eat before? What to eat next? Am I going to lose muscle mass? How do I lose weight more efficiently? or which intermittent fasting protocol will benefit me depending on the context 8/16, 4/20, or 1/23. If I do any sport on an empty stomach, such as basketball, go for a run, if I do weights, crossfit, play soccer or whatever sport you practice, in this book I am going to talk about all the possibilities you have when it comes to fasting. intermittent with sports, your daily routine and supplementation, if you want to use it.

• Language: English
• Publisher: Roman
• Release date: Aug 18, 2022
• ISBN: 9798201307639

Book preview

DO SPORTS WHILE FASTING

Correct way to do it

You can train with an intermittent fasting protocol, of course, and you can get benefits, have good feelings and continue to improve sports performance and improve your body composition.

When fasting insulin levels are low, when insulin levels are low, your body can more easily reach fat stores and use them as an energy source. Muscle can use fat and glucose to work. In fact, when we are at rest or stable, muscles prefer fat as an energy source, but when insulin levels are high, muscles prefer glucose and also when there is explosive exercise.

The first thing to take into account when using fasting is the type of sport and intensity. There are people who are going to do explosive training in the morning, people who are in the hypertrophy phase, who do crossfit, practice cycling and other people will prefer to go up a mountain with the bicycle. This type of training will require glycogen and if you are not going to be able to eat hours before training, because you planned your first meal at 10 or 11 in the morning at the end of your routine, the most important thing in this regard is that the last meal prior to Sleep, the night before, you have a sufficient glycemic load, so that you have the muscle glycogen stores and these are intact as soon as you get up in the morning.

In this scenario between 8 to 10 o'clock the night before, you can eat your brown rice, your pasta, tuber or some carbohydrate, with all this you will arrive with muscle glycogen, because they will see past 12 to 14 hours, where you will be able to perform the high intensity sport more efficiently in the morning, you will have the ability to face that explosive session, lift weights, etc. and you will be setting the stage for the creation of muscle mass.

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It may be that many people are not used to training on an empty stomach, the first days, the first weeks it is difficult for them, you are a little tired, in all these cases it is important that you know that you can also include a ketogenic coffee or just coffee. If you are in that process where your metabolic flexibility is beginning to adapt and improve. Between 30 or 40 min before training, you can drink coffee alone or you can add some fat, such as coconut oil, butter. These types of calories in the form of fat will not break this metabolic pathway or autophagic process. This metabolic pathway will allow you to use fat in the training