The Benefits of Fasting before Exercise
Believe it or not, there are several Benefits of Fasting before Exercise. It may be time to skip the cereal before your workout! The concept of intermittent fasting has become a big deal in the exercise and dieting world.
Many healthcare providers recommend fasting practices to their patients for very beneficial reasons. The following blog will highlight the practice of fasting before exercising, mainly in the morning.
To explain, we’ll discuss the basics of intermittent fasting, its proven biological benefits, and the anecdotal benefits from the research findings. It’s important to understand a diet and lifestyle change such as fasting to receive the full benefits.
Keep in mind that intermittent fasting is not a diet – it’s a pattern of eating.
Defining Intermittent Fasting
According to Dr. Mercola, “Intermittent fasting typically refers to not eating for at least 14 consecutive hours a day. However, not eating for 16 to 18 hours is likely closer to metabolic ideal. This means you are only eating your food within a six to eight-hour window.”
There are several benefits to carrying on a fasting practice, and several of the chemical and biological benefits will be explained a bit later in this post. However, for a quick review of the general benefits of intermittent fasting, check out the list below.
Intermittent Fasting Benefits:
- Improves blood sugar/insulin management
- Normalizes “hunger hormone”
- Increases “fitness hormone”
- Improves immunity
- Eliminates sugar cravings
With these points in mind, Dr. Reed agrees with Dr. Mercola’s suggestions for fasting before exercise routines, preferably in the morning. “The timing of breakfast impacts your body’s responses to exercise. Exercising in a fasted state improves glucose and insulin parameters, lowering your risk of insulin resistance and Type 2 diabetes.”
Many research studies have been evaluated to determine that there are numerous benefits to delaying a meal before morning exercise. Even in the event you’re not intermittent fasting regularly, you can still integrate some fasting in your routine using this method.
Biological Benefits from Fasting
Fasted exercise, as it’s called, has shown to be highly beneficial for multiple reasons, and can be proven through noted biological differences in research participants.
As Dr. Mercola explains, “Exercise and fasting together also yields acute oxidative stress which, paradoxically, benefits your muscle.” While oxidative stress is not normally beneficial, it becomes beneficial when related to the chemical reactions from exercising on an empty stomach.
Interestingly enough, the added stress on the muscles, from fasting and exercising together builds the muscles. The added strength fights against molecules, called free radicals, which are known to be harmful and deteriorating.
Additionally, the timing of your first meal is key for fasting and exercise to provide the best results. Research shows that the production of glucose and insulin is affected by meal times:
- Findings suggest fasted exercise improves insulin sensitivity
- Exercising before breakfast resulted in improved glucose sensitivity and lower insulin levels after eating
- Exercising before breakfast also improved remodeling muscle molecules which maintain glucose
Equally important, fasting before exercising enables bodily hormones to produce beneficially. The growth hormone levels rapidly increase during fasting phases and these hormones are essential in repairing cell damage and creating stem cells.
Researchers have pointed out that the growth hormone is activated after fasting. Dr. Mercola explains that, “Tissue regeneration occurs during the refeeding phase. That’s when your body starts rebuilding and replacing all those damaged cells that were cleared out during the fasting (autophagy) phase.”
Another hormone affected by fasting and exercise is testosterone. Much like the growth hormone (GH), testosterone and GH work similarly. Higher GH leads to higher testosterone production and the two hormones together create maximum benefits for strength training and other exercise routines.
Additional Benefits from Fasting
Moreover, there are numerous additional benefits noted in the research studies done on this subject. Here are a few of them listed below:
- Improves your body composition
- Boosts your cognitive function
- Boosts your testosterone level
- Helps prevent depression
- Body is forced to shed fat
- Lowers total body weight and body fat percentage
- Curbs food cravings
- Improves memory
Wrapping up the Benefits of Fasting before Exercise
In summary, it’s easy to see the method behind the madness of fasting and exercising before breakfast. The human body is designed to benefit from intermittent fasting. Once it is time to eat, Dr. Mercola strongly recommends a high-protein meal and one full of the amino acid leucine, preferably leucine-rich whey.
Therefore, taking all of this into account, it’s important to approach any lifestyle changes with as much information as possible. In addition to this blog post, Dr. Mercola has many helpful resources to learn more about the benefit of fasting before exercise.
Most importantly, discuss any major changes and questions about those changes with your trusted healthcare professional. Many chiropractors, like Reed Chiropractic, are well versed in advising on intermittent fasting and its multiple benefits. Always remember “It’s Easier to Stay Well than to Get Well!”
Reed Chiropractic
250 West Baseline Road, Suite 107
Tempe, Arizona 85283
