Should I Workout While I am Fasting? – Dr. Berg Answers!
Improved insulin sensitivity: Studies suggest that working out fasted can increase insulin sensitivity, which can be beneficial for blood sugar control and overall metabolic health.
Enhanced growth hormone levels: Exercise in a fasted state may slightly increase growth hormone levels, which could further benefit fat loss and muscle building.
Mental clarity: Some people find that exercising fasted improves their focus and mental clarity.
Cons of working out while fasting:
Reduced performance: If you’re not accustomed to exercising fasted, your performance may suffer, especially for high-intensity workouts. You may experience fatigue, dizziness, or reduced strength and endurance.
Muscle loss risk: For intense workouts or individuals with low muscle mass, exercising fasted can increase the risk of muscle breakdown.
Headaches and nausea: Some people experience headaches or nausea when exercising fasted, particularly if they are not well-hydrated or haven’t eaten enough in their feeding window.
Not suitable for everyone: Individuals with certain health conditions, pregnant women, and active adolescents are generally advised against working out fasted.
Important things to consider:
Type of workout: Low-intensity exercise like walking or yoga is generally safe while fasted, while high-intensity workouts should be done after eating.
Hydration: It’s crucial to stay well-hydrated before, during, and after your workout, regardless of whether you’re fasted.
Electrolytes: Replenishing electrolytes (especially sodium and potassium) may be helpful, particularly for longer workouts.
Listen to your body: If you feel dizzy, lightheaded, or nauseous, stop exercising immediately and eat something.
Ultimately, the decision of whether to workout while fasting is a personal one. It’s recommended to experiment and see what works best for you. Consult your doctor or a registered dietitian for personalized advice based on your health and fitness goals.
Here are some additional resources you may find helpful:
Intermittent Fasting & Working Out: Diet & Exercise Tips | Atkins: https://www.atkins.com/how-it-works/blog/exercise-and-atkins
How to Exercise Safely During Intermittent Fasting – Healthline: https://www.byrdie.com/fasted-workout-5179198
Working Out While Intermittent Fasting | Prospect Medical Systems: https://www.bloomberg.com/news/articles/2023-09-12/troubled-pennsylvania-hospital-reveals-failure-of-private-equity-deals