Intermittent fasting and running
1. Time-restricted feeding (8-hour eating window), as compared to normal feeding (12-hour eating window) decreases fat mass and maintains fat-free mass, while not affecting running performance, in trained male endurance runners.
2. Time restricted eating (TRE) results in a significant change in body composition with whole body fat mass, leg fat mass, and percent body fat declining more in the TRE intervention, with no change in fat-free mass.
3. TRE does not result in any significant differences in resting energy expenditure, markers of insulin resistance, serum lipids or blood pressure, as compared to normal feeding group.
4. Maximum oxygen uptake (VO2max) increases significantly after TRE. A possible explanation for the improvements in VO2max with TRE includes an increase of cardiac output due to an increase of sympathetic stimulation during exercise or a greater oxidative capacity in fat adapted muscle. Ultimately, the combination of these phenomena may lead to improvements in aerobic performance.
5. In a group of active women, high intensity interval training (HIIT) and HIIT+IF interventions resulted in a reduction in the percentage of body fat of −0.3% and 1.0%, respectively. HIIT+ IF combination also results in a significant reduction in waist circumference (WC).
6. Women in HIIT+IF group also had a better jumping performance as compared to women who did HIIT without IF.
7. Duration of IF & running (or exercise) also matters. Benefits may not be seen within 4-6 weeks; however, benefits are definitely seen if running + IF is practiced for 12 weeks or longer.
Summary of findings & recommendations
1. Exercise in a fasting state decreases body weight, free fat mass and fat mass.
2. Exercise is relatively safe, if fasting duration is less than 24 hours,
3. Running up to a distance of 10 Km is reasonably safe for most people, if fasting duration is less than 24 hours.
4. Trained athletes could run up to 2 hours (a half marathon), if the duration of fasting is <24 hours.
5. Distances more than half marathon should be avoided if the period of fasting is >24 hours.
6. It may not be a good idea to go for your best pace, after a fasting for longer than 24 hours.
7. Adequate hydration should be maintained while exercising in a fasted state.
8. Those practicing intermittent fasting (16/8) could prefer to run in a fasted or a fed state. For example, if the eating window is from 8 AM to 4 PM, one could run at 6 AM (fasted state) or 6 PM (fed state) depending on his/her preference and the running distance planned.
#running #fasting
Dr Sudhir Kumar MD DM X (Twitter): @hyderabaddoctor
1. Time-restricted feeding (8-hour eating window), as compared to normal feeding (12-hour eating window) decreases fat mass and maintains fat-free mass, while not affecting running performance, in trained male endurance runners.
2. Time restricted eating (TRE) results in a significant change in body composition with whole body fat mass, leg fat mass, and percent body fat declining more in the TRE intervention, with no change in fat-free mass.
3. TRE does not result in any significant differences in resting energy expenditure, markers of insulin resistance, serum lipids or blood pressure, as compared to normal feeding group.
4. Maximum oxygen uptake (VO2max) increases significantly after TRE. A possible explanation for the improvements in VO2max with TRE includes an increase of cardiac output due to an increase of sympathetic stimulation during exercise or a greater oxidative capacity in fat adapted muscle. Ultimately, the combination of these phenomena may lead to improvements in aerobic performance.
5. In a group of active women, high intensity interval training (HIIT) and HIIT+IF interventions resulted in a reduction in the percentage of body fat of −0.3% and 1.0%, respectively. HIIT+ IF combination also results in a significant reduction in waist circumference (WC).
6. Women in HIIT+IF group also had a better jumping performance as compared to women who did HIIT without IF.
7. Duration of IF & running (or exercise) also matters. Benefits may not be seen within 4-6 weeks; however, benefits are definitely seen if running + IF is practiced for 12 weeks or longer.
Summary of findings & recommendations
1. Exercise in a fasting state decreases body weight, free fat mass and fat mass.
2. Exercise is relatively safe, if fasting duration is less than 24 hours,
3. Running up to a distance of 10 Km is reasonably safe for most people, if fasting duration is less than 24 hours.
4. Trained athletes could run up to 2 hours (a half marathon), if the duration of fasting is <24 hours.
5. Distances more than half marathon should be avoided if the period of fasting is >24 hours.
6. It may not be a good idea to go for your best pace, after a fasting for longer than 24 hours.
7. Adequate hydration should be maintained while exercising in a fasted state.
8. Those practicing intermittent fasting (16/8) could prefer to run in a fasted or a fed state. For example, if the eating window is from 8 AM to 4 PM, one could run at 6 AM (fasted state) or 6 PM (fed state) depending on his/her preference and the running distance planned.
#running #fasting
Dr Sudhir Kumar MD DM X (Twitter): @hyderabaddoctor
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