Intermittent fasting is all the rage, but is it compatible with running? It's true that your cousin does it, your friend does it too: this way of eating is practiced more and more every day. And scientific evidence points to the many benefits it brings. But what about the world of runners? Science has shown that, depending on the format chosen, could be affecting your muscle development.  

Indeed, a scientific study carried out on intermittent fasting in male runners, medium and long distance runners, indicates that this practice does not affect their performance during races or their metabolic health, but it does reduces muscle mass, a luxury that runners cannot afford. 

Intermittent fasting as a way of life 

As you know, intermittent fasting is a method of eating that involves regular periods of fasting, followed by periods of eating. This practice has become very popular to the point of becoming more than just a diet, but a lifestyle. And yes, intermittent fasting has also made its way into the running world.  

Actually, intermittent fasting is an eating method that can be very flexible. Fasts can be as short as 12 hours and as long as a week. There are several types of intermittent fasting, including the very popular 16/8 fast (16 hours of fasting and 8 hours of eating), 24-hour fasting, and cyclical fasting.  

Research has shown that intermittent fasting may have a variety of health benefits: it can help you lose weight, reduce the risk of chronic diseases, and improve mental health and cognitive ability. Intermittent fasting has also been linked to longevity and physical health.  

Some studies have shown that intermittent fasting can improve growth hormone production and promote a stronger immune response. However, it is important to note that the effects of intermittent fasting vary from person to person. And, as usual, each person's lifestyle causes the results to vary.  But what about intermittent fasting and running?

A study by experts in sports medicine 

That is why we bring to our blog the research work published by the foundation American College of Sports Medicine which analyses the effects of intermittent fasting on a group of 28 runners. Specifically, the effects of a type of fasting called time-restricted feeding (TRE) following the 16/8 schedule. This means that, out of the 24 hours of the day, 16 hours would be spent fasting and 8 hours would be spent eating foods for which they were not given instructions or restrictions.  

Participants had competed in middle and long distance races of at least 1,500 meters and had been training for a minimum of 5 days per week for at least 24 months prior to the study. After eight weeks, TRE was found to have no effect on training or performance indices in endurance running, and no effects were seen on blood markers of metabolic health. However, it was found that there had been a a reduction in body mass proportional to the decrease in energy intake. So we will have to follow the research closely before initiating significant dietary restrictions while running.

And remember that, to get all the nutrients (macro and micro) that your body needs based on your age, your physical activity and your sex, you can count on the advantages of personalized menus from Oorenji Runners. Are you up for it?

Fountain: Aidan J. Brady, Henry M. Langton, Mollie Mulligan and Brendan Egan. Effects of 8 wk of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners. Medicine & Science in Sports & Exercise 53(3):p 633-642, March 2021.

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