Tips for Fasted Exercise
Life doesn’t press pause — or slow down — when you are fasting, and that includes exercise while fasting. Follow these tips if you’re doing fasted exercise.
- Time your workout toward the end of your fast, so you can refuel soon after working out.
- When your workout is over, break your fast and refuel your body. (Always talk to a health-care or fitness professional about your goals and plans.)
- Focus on a nutrient-dense meal that includes protein and some carbohydrates.
Exercise actually causes a little damage, which is how you get stronger: Workouts cause microtears in muscle tissue, which are then repaired and grow bigger. While that sounds intense, it’s completely normal and healthy.
Aim to eat within an hour or so of eating. While the 30-minute “anabolic window” (the once-hyped short time period after a workout where your muscles are most receptive to protein) has been largely debunked, you will want to refuel your body to ensure your body gets the nutrients it needs to support healthy recovery.
To help support hydration, reduce hunger and promote muscle health, consider supplementing with electrolytes, amino acids and fiber before your fasted workout.*
Learn more about intermittent fasting.