Among elite athletes, intermittent fasting is key to their athletic performance. Intermittent fasting also directly helps professional athletes who also take care of their sports nutrition. Metabolism and metabolic flexibility improve exponentially and directly influence muscle glycogen. Finally, we cannot forget the impact that intermittent fasting has on cardiovascular health, as it reduces oxidative stress and controls insulin levels. Keep reading to learn more.
The popularity of intermittent fasting
Intermittent fasting has gained ground not only between those looking to lose weight, but, in addition, in the world of high-level sport. Several studies propose that it could migliorate metabolic flexibility, motivating the body to use fat as an energy source and reserve muscle glycogen for important moments of competition. It is also related to cognitive benefits, decrease inflammation and better metabolic health. Nevertheless, it is not a well-founded strategy for everyone, and in elite athletes, its application must be really planned to prevent risks like malnutrition or hormonal imbalances. Right now we will present the benefits of intermittent fasting in elite sports.
The benefits of intermittent fasting in elite sports
Between the principal positive effects, the upgrade of metabolic flexibility stands out. By training in a fasted state, the body more easily turns to fat for fuel, which in the long run migliorates energy efficiency.
This capacity, more over, to optimizing the use of glycogen stores, an important element in high-intensity efforts, is capable to improve endurance. Fasting also facilitates body weight control and fat diminution, which is truly useful in disciplines where there are weight categories.
On the other hand, by the time all along with sport, it favours the release of molecules that enhance cognitive function, which aids concentration and decision-making in highly hard situations. In the field of health, it has been studied a reduction in oxidative stress, increased insulin sensitivity and improvement in some cardiovascular parameters such as blood pressure. It can even be a functional strategy for athletes who do not feel hungry in the morning, making easier the issue of food intake and decreasing possible digestive discomfort during training.
Risks and precautions
Although its benefits may be very perfect to many athletes, intermittent fasting is not a universal formula and is not without endangers.
Poor implementation can guide to nutritional deficiencies, loss of muscle mass or hormonal alterations that compromise health and performance. More over, by increasing cortisol levels, it might favour insulin resistance or nervous system imbalance, even leading to eating disorders.
As as result, it is important that any athlete wishing to take into account this strategy does so with professional advice, making sure a correct intake of calories and nutrients in the feeding window. Only if proper scheduling is carried out can intermittent fasting be an ally in improving performance and not an enemy to the health and sporting career of any athlete or individual.
24h fasting on exercise performance
Many studies have tested intermittent fasting (IF) in athletes, but its effects on female CrossFit athletes remain relatively unexplored in the existing literature. The aim of this study was to evaluate and compare the effects of 24-h IF on the physical performance of female CrossFit practitioners. Eleven female CrossFit athletes (age: 30.91 ± 3.42, weight: 65.26 ± 7.55 kg, height: 1.66 ± 0.05 m) participated in the study. The study used a crossover design with fasting and eating conditions. Participants completed an exercise test, standing long jump, and handgrip strength assessment. Hydration status, heart rate, blood lactate, blood glucose, rates of perceived exertion, and hunger were measured.
Results showed significant differences in blood lactate concentration. Resting blood lactate concentration was significantly lower in the fasting trial than in the eating trial, but post-exercise blood lactate concentrations were higher in the fasting trial than in the eating trial. No differences were found in performance times (p > 0.05). In conclusion, this pilot study of females suggests that 24-h fasting does not impair exercise performance or negatively affect physiological parameters in CrossFit athletes.
