Fasting for Fitness? Study Analyzes Advantages and Disadvantages

Many times, even if a fitness enthusiast already has a routine that is providing adequate results, he or she will seek to improve performance or exercise outcomes by making a change. Significantly altering one's nutritional plan or workout schedule can indeed bring great improvements. Often, change is necessary to overcome plateaus and beat boredom; in those cases, the sooner the change, and usually, the more drastic the change, the better it is. In these cases, switching things up in one's diet or training technique is a change that cannot be made quickly enough. After all, no one wants to toil in mediocrity for a long period of time, or any period of time for that matter.

Of course, there are also the times I mentioned at the outset, when everything is more or less in place, and a trainee has no reason to be dissatisfied. Definite results are being produced, either in the gym with weights or out on the track or open road in terms of running or cycling. What some overzealous exercisers may not realize is that finding any consistent, positive results from exercise isn't a given, and that many people would be very envious of such a situation. However, these unaware individuals tend to take the less than spectacular fruits of their efforts for granted and just want more. And while there's nothing wrong with being enthusiastic and seeking to better oneself, trying to push for too much can actually lead to a less advantageous situation. In short, change is not always necessary - especially when the change one makes is to a non-traditional diet or training regimen. Often, these plans promise elite results and appeal to exercisers who are encouraged by current successes to seek better outcomes.

One particular plan that has been gaining interest and popularity in online forums is Intermittent Fasting. Obviously, this isn't a plan that seems very conducive to athletic events or resistance training - while most fitness experts are recommending more frequent meals so that nutrients are obtained throughout the entire day, a daily fast limits intake to a few hours and involves long stretches with no food. This may seem to be an illogical arrangement, but proponents of the plan argue that they experience better focus and strength as well as superior changes in body composition. And while anecdotal evidence can be impressive, many people aren't satisfied without scientific fact.

And science did investigate this matter quite recently - in the latest issue of the journal Applied Physiology, Nutrition & Metabolism. In the study, researchers compared the performance of athletes five days before beginning a period of daily fasting, and seven and 21 days into the period. And while several significant findings emerged, they did not point enthusiastically toward the advantages of daily fasting.

For example, maximal aerobic velocity decreased during the fasting. Additionally, fatigue increased and levels of IL-6, which can increase lean mass and discourage fat mass by regulating nutrient delivery and insulin resistance, decreased. Meanwhile, levels of testosterone and cortisol remained about the same, while levels of stress hormones adrenaline and noradrenaline, increased. Lastly, body composition did not change significantly.

So while many individuals may have improved their results with daily fasts, this study indicates that it is not inherently magical. If you're already seeing solid results, switching to a more experimental routine may not be the best idea and could hinder your efforts.

SOURCE:

1. Chennaoui, Mounir, et al. Effects of Ramadan fasting on physical performance and metabolic, hormonal, and inflammatory parameters in middle-distance runners. Applied Physiology, Nutrition & Metabolism, 2009; 34(4): 587-594