The average fast that appears to be scientifically beneficial is approximately 10-12 hours. This means most of us are already intermittently fasting… when we sleep! The term intermittent fasting has become synonymous not with overnight fasting, but with an intentional fast during the day. These fasts can range anywhere from a few hours to over a day. While these types of fasts might have some benefits in certain scenarios, they can have some real negative effects on athletes. Here is why: 

Athletes at any level tend to have a strict schedule. There are certain times for practice and workouts mixed in with school or work. This means meals would need to happen at a specific time to allow for proper energy during important workouts. It can become increasingly difficult for athletes to find the time to properly fuel without feeling overly full around a competition time.

Studies show that eating protein-rich foods is important for the process of muscle synthesis. When we go long stretches of time without eating, our bodies can go into a muscle breakdown mode which would not be ideal for an athlete. Having this occur as a regular part of your routine could drastically undermine any strength gains you are trying to achieve from your workouts.  

Last but not least, intermittent fasting can have a significant impact on overall calorie intake. Especially if you are at an important point in your training, it can become nearly impossible to consume adequate calories during the abbreviated eating windows that are available. Many athletes struggle with consuming adequate calories on a regular eating schedule, so fasting adds a layer of difficulty which can really impact your performance if you are chronically under-fueled! 

If you are considering intermittent fasting, I highly recommend scheduling a consultation with one of the eNRG Performance Sport Dietitians  We can discuss your health and performance goals, schedule, and give insight on if intermittent fasting is for you, and if so, how to do it properly!