Scour through any online health, social media platform, or fitness publication, and you are sure to read about people adapting to intermittent fasting (IF) while maintaining their workout routine. Some research indicates that exercising while intermittent fasting affects muscles and metabolism that is associated with insulin sensitivity and the smooth management of blood sugar levels.

So, if you’re still confused about whether or not it’s okay to exercise while intermittent fasting, this article is for you! Read on and get up to date on the latest research surrounding this new way of dieting. But first let us know what intermittent fasting is.

What is Intermittent Fasting and How Does It Work?

Intermittent fasting (or IF) is a type of diet plan where you alternate between periods of eating and not eating. This can last anywhere from 12-36 hours, depending on what type of intermittent fasting you’re doing. Although many people do intermittent fasting for fat loss, there are other reasons as well to consider it such as improved insulin sensitivity and even for longevity purposes.

To understand if it works, we need to take a look at how our body becomes fat adapted or glucose-adapted. In a fasted state (no food calories), our bodies go into a process called ketogenesis. This is where our liver will break down fats in the liver into a ketone body called beta-hydroxybutyrate.

In simple terms, intermittent fasting (IF) involves restricting calories to a narrow window where the body is allowed to consume essential nutrients. There are many ways to implement this type of diet. As an example, you may restrict your eating window to 16 hours during which you are allowed one meal. In this way, you can eat until satisfied and feel comfortable that not only will your body benefit from the positive effects of IF but also fast without any negative consequences.

Intermittent Fasting

With IF, you can decide how long your fast is going to last. The important factor to keep in mind is that the longer your body remains deprived of essential nutrients, the greater the chance you are at higher risk for developing metabolic diseases such as diabetes and cardiovascular disease. There are certain types of IF where a longer fasting state may be healthier and provide more benefits when compared to those who don’t fast for as long but on a daily basis. For example, those who practice intermittent fasting for 6-8 hours have been seen to enjoy better health, lower blood glucose and fat levels after twelve weeks. In fact, there are some people who restrict their eating window until it becomes 24 hour.

Exercising during intermittent fasting

The first component of exercising during intermittent fasting is the amount of food you eat. You are permitted to eat until your stomach feels full on any day except fasting days. We define “full” as having no desire for more food after one hour. A person with a fast-paced lifestyle may eat an odd meal at 10 am and then later in the day, another large meal at 2 pm.

 People who exercise may tend to plan their daily meals according to their workout schedule because they want to be sure they don’t overeat about how long they plan to be engaging in physical activity.

You would also be wise not to fast during a workout as your first meal of the day. Ensure your first meal has been consumed before you begin exercising. One of the most important things to think about when exercising is how hungry you are when you get into the gym. You should also take note of how your body feels while working out as well as while sleeping after a workout.

If you notice any sort of discomfort with hunger, make sure to consume some high in fiber that consists of some protein and healthy fats.

Intermittent fasting shouldn’t negatively impact your workout performance or ability to train hard. On the contrary, it should help you stay at your peak physical conditioning by keeping your glycogen levels full and fat stores maintained safely

How to exercise safety while intermittent fasting?

Safe exercise with intermittent fasting is possible to achieve, but you have to be conscious about your eating schedule and workout schedule. Track how you feel physically and mentally as well as how much energy you have during the day and make adjustments accordingly if need be.

Lastly, remember that intermittent fasting is an advanced dieting schedule that only experienced dieters should attempt.

Advantages of exercising while intermittent fasting

There are arguably many advantages to exercising while intermittent fasting. For starters, when intermittent fasting, the body uses fat carbohydrates tend of carbohydrates and protein. By doing this, intermittent fasters allow for the utilization of their body fat stores. Additionally, individuals who are beginning to exercise regularly often experience a slight weight loss due to the increased number of calories burned from exercise.

Intermittent fasting is also great for those people who find it hard or dangerous to restrict their eating habits during times when they need to lower calorie intakes such as pre-dieting or post-dieting phases. When someone is on a diet, their body might metabolize and use up any excess muscle mass or both. Studies have shown that this can be prevented by fasting before the weight loss period commences.

There are also many health benefits to exercising while intermittent fasting. Endurance athletes who fast while training will have an easier time recovering from workouts and often experience a decrease in overtraining symptoms such as muscle aches and pains. Intermittent fasters may also experience less fatigue when exercising or performing routine daily tasks during their fasting periods.


The benefits of intermittent fasting are numerous and can significantly improve one’s quality of life. Intermittent fasting is always an option to consider when beginning a weight loss regimen as it may help to augment the results that someone is looking to achieve. By exercising while intermittent fasting, several benefits may be experienced, which is why it is recommended that intermittent fasters continue with their exercise routines even while on a diet plan.