While intermittent fasting is an easy tool to put you in a calorie deficit, it always confuses one with the right protocol to workout during workout.
Many of the questions that have been asked about working out during Intermittent Fasting –
- What is the best time to work out during intermittent fasting?
- What kind of workout gives maximum benefits?
- How to fit in a workout in the schedule while on intermittent fasting?
This post will be answering all the above questions and more.
I have been following Intermittent fasting for more than 3 years and have been strength training as well. I have worked out at various times of the day while following the fasting protocols. So, I can certainly help you with all the pros and cons of working out at different times of fasting.
How to choose the best time to workout during Intermittent Fasting
There are various factors that you need to consider to pick up the right time for your workout –
Prior Experience with Working out
If you are a complete beginner to workout, I recommend to start with slow. Low-paced cardio activities are your best friends. These can be performed at any time of the day. If you are doing them in the fasted state, ensure adequate hydration to avoid side effects like headaches.
1. If you are a complete beginner to strength training, you must workout only in your feeding window, either after your 1st meal or before the last meal. Ensure your meal before workout is not too heavy. In case you don’t have a choice but to workout in the fasting window, start with a walk or light cardio and slowly add up.
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2. If you are a complete beginner to strength training, you must workout only in your feeding window, either after your 1st meal or before the last meal. Ensure your meal before workout is not too heavy. In case you don’t have a choice but to workout in fasting window, start with a walk or light cardio and slowly add up.
3. If you have been doing weight training, cross-fit or intense cardio exercises for more than 6 months continuously, then you can continue with similar intensity workouts during the feeding window of intermittent fasting. Working out in the feeding window ensures you have enough energy for the session.
4. If you have been doing weight training, cross fit or intense cardio exercises for more than 6 months continuously but are not able to fit in the workout in your feeding window, then I advice you to reduce the workout intensity by 40-50% and try for 2 weeks in the fasting window. If you are able to perform well, recover well and have a good sleep quality, you can try increasing the intensity. If you are not able to sustain it for 2 weeks, it’s an indication that your body requires more fuel and/or you need to reduce workout intensity further.
Current Fitness Goal
1. Fat loss – With a goal to lose fat, you can workout in feeding or fasting window. You may see a small marginal benefit of exercising in the fasting window but if you do not have a prior experience in exercises, I suggest to not do so. Trust me, the benefits are so minimal that it’s not worth putting yourself under unnecessary stress. But if you are not a complete beginner and can manage a workout in fasted state only, go for it.
2. Gaining strength or muscle mass – If your goal is to gain strength or muscle mass, you need to push yourself in the gym more. Considering this goal, a fasted workout is a clear no. Eating a small meal before workout will ensure energy during the workout and let you push the hardest in the gym.
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FAQ Workout during Fasting –
What should I eat in pre workout meal while intermittent fasting?
Take a light meal 30-45 mins before workout. A few of my favourite options are – a small portion of seasonal fruit with whey, egg white with bread, oats with fruits and whey.
What type of post-workout meal would you suggest?
A well-balanced meal with high in protein, include complex carbs and a moderate portion of fats will be a great choice.
What should I take during my workout?
Drink water with lemon and salt. Or you can also add non-sugar electrolytes to prevent the loss.
When should I have my last meal during fasting?
Better to finish your last meal 2-3 hours before bedtime. This will put your body into fasting when you go to sleep and you get into the state of autophagy during sleep.
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