Intermittent Fasting for the Female Runner
Fasting has been used for centuries for health, religious and cultural reasons. But more recently, in the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for you as an individual and if it would help you as a runner.
So today we are going to talk about:
1. Overview of different FASTING approaches and their potential health benefits
2. The Pros and Cons of FASTING for the female runner
3. TIPS on how you may integrate a fasting food plan approach with your run training
Show Notes
(04:12)
An introduction to the different categories of fasting i.e. Intermittent Calorie Restriction, (ICR) Alternate Day Fasting (ADF) and Time Restricted Feeding (TRF).
(07:07)
Discussing Intermittent Calorie Restriction, (ICR) Alternate Day Fasting (ADF) and Time Restricted Feeding (TRF) and associated health benefits e.g. weight loss, positive body composition changes, Increased energy and recovery, feeling brain sharp and having more clarity of mind alongside reduction in risk factors for metabolic health conditions (Type 2 diabetes, high blood pressure, unhealthy cholesterol levels, cardiovascular disorders).
(19:04)
How fasting works to give the health benefits you've discussed.
(23:02)
How to assess which one of these fasting approaches would be right for you.
(26:56)
When is fasting is not recommended - Health status and life stages
(27:58)
The pros and cons of fasting, especially for the female runner and a review of research and why it’s key to have the nutrition basics in place as a foundation before starting a fasting programme.
(45:18)
Ideas to help you synchronise intermittent fasting with your running life and training.
(49:58)
Typical questions people and runners ask about intermittent fasting:
Q. Can I drink coffee when I’m fasting?
A. Many of the fasting diet books may suggest it’s ok to drink black coffee but our word of caution is that remember coffee is a stimulant – it may affect adrenal hormones and stimulate cortisol and also trigger a release of fatty acids. So ideally avoid caffeine or drink decaffeinated.
Q. Is it ok to run in a fasted state?
A: Short easy “no stress” runs of less than 60 minutes are fine in a fasted state and will also help your body adapt to utilising fat as fuel. Ideally schedule early am before your fasting window.
Q. Do I have to follow a perfect healthy diet every day when fasting?
A: You’ll get better results if you follow a healthy food plan, however, be realistic, choose to have treats occasionally, it’ll help you sustain your food plan for the longer term. We tend to suggest an 80:20 approach.
Q. How much food should I eat when I’m on a fasting window e.g. 16:8?
A: That’ll really depend on your body composition/weight loss goals – if you are following 5:2 or Fast 800 you’ll be eating less in line with your food plan, however if you are not overweight but using TRE to promote fat loss and some performance benefits, we’d suggest you eat to your Energy Requirements i.e. don’t intentionally under eat – follow healthy plate and portions and adjust to your training distances but still eat within the time window you have determined.
Q. I’m worried that I’ll feel ill or have no energy for running when following TRE?
A: Aim to front load your calories/energy intake to the earlier part of your eating window/active part of your day. Don’t run fasted if you are planning a run longer than 1 hour or an intensive training...
