Physical Activity & Fasting: Finding Your Optimal Balance

"I've been practicing a modified alternate-day fasting approach for the past three years alongside ultramarathon training. On 'fasting' days, I consume about 500-600 calories, usually in one evening meal. On 'regular' days, I eat normally within a 10-hour window.

This approach transformed my fat adaptation capabilities, which has been game-changing for ultrarunning where metabolic efficiency is crucial. During my most recent 100-mile race, I needed significantly less mid-race fueling than in my pre-fasting days.

I structure my training around this eating pattern very intentionally. Long runs (3+ hours) are scheduled on normal eating days with proper fueling. Medium-length aerobic runs (60-90 minutes) are perfect for fasting days, as I've found they actually feel better in a fasted state once I adapted.

The biggest challenges were the first 2-3 months of adaptation. I had to reduce my training volume temporarily, and there were definitely moments of bonking during longer fasted sessions. Electrolyte management was also trial and error—I now use a much more aggressive sodium and potassium supplementation approach during fasted training.

For anyone wanting to combine endurance sports with fasting, I'd recommend a very gradual implementation. Start with shorter fasting periods and easier workouts, then progressively increase both as your metabolic flexibility improves."

"As a competitive powerlifter, I was initially very skeptical about fasting. Conventional wisdom in strength sports emphasizes frequent protein feeding and carbohydrates around workouts. However, after struggling with energy fluctuations and digestive issues from eating 6 times daily, I decided to experiment with a 16:8 protocol (eating 12pm-8pm).

The adaptation period was challenging—my first month of fasted training sessions saw about a 10% drop in strength. However, by week 6, I was back to baseline, and by month 3, I was hitting PRs again while enjoying much more consistent energy.

My training approach is strategic: I schedule my heaviest strength sessions (squats, deadlifts) in the early afternoon after breaking my fast with a protein-rich meal. For morning sessions during my fasting window, I focus on technique work, mobility, lighter accessory movements, and skill development.

The mental clarity during fasted morning training has been an unexpected benefit—my technique focus is much better than when training with a full stomach. I've found that a pinch of salt and 5g of creatine (which doesn't break a fast) before fasted training helps with performance.

Importantly, I've learned to really prioritize my first meal after fasting. I break my fast with about 40g of protein, moderate carbohydrates, and some fats about an hour before heavy training. On competition days, I adjust my fasting window to ensure I'm fed and energized when stepping on the platform."

"High-intensity functional training like CrossFit presents unique challenges when combined with fasting. After experimenting with different approaches, I've settled on a cyclical system that works with my training schedule rather than against it.

I follow a modified 16:8 approach (eating 12pm-8pm) on my lighter training days and recovery days. On days with high-intensity metcons or heavy strength components, I use a shorter 12:12 protocol, eating from 8am-8pm to ensure proper fueling.

This periodized nutrition approach has been key to balancing the benefits of fasting with the performance demands of CrossFit. I noticed that trying to maintain a strict 16:8 protocol every day regardless of training intensity was hindering my performance in high-glycolytic workouts.

I've found that fasting works best for me with skill work, technique sessions, and low to moderate intensity conditioning. For competition preparation or very heavy training blocks, I'll often reduce fasting frequency to prioritize performance and recovery.

The biggest lesson I've learned is to view fasting as a tool in my toolbox rather than a rigid daily requirement. By aligning my fasting intensity with my training demands, I get better results than forcing one approach regardless of circumstances."

"As a yoga instructor practicing One Meal A Day (OMAD) for the past two years, I've experienced profound changes in my relationship with both food and movement. I eat one substantial meal in the evening, around 6pm, after finishing my teaching schedule.

The mind-body connection I've developed through fasting has remarkably enhanced my yoga practice. Morning fasted sessions have a clarity and presence that I never experienced when practicing after breakfast. The physical awareness and mental focus I maintain throughout a 90-minute session while fasted feels completely different—more connected and intuitive.

I find that mobility work, in particular, seems to benefit from the fasted state. Joint mobility and deep stretching sessions feel more effective, perhaps due to decreased inflammation or simply heightened body awareness.

For my own practice, I typically do a gentle morning routine upon waking, followed by my more intensive personal practice in the late morning. I teach classes throughout the day and then have my one meal after my final class.

The primary adaptation challenge was learning to pace energy expenditure throughout the day. I now reserve my highest energy teaching sections for the morning and early afternoon when my fasted energy is at its peak, while scheduling gentler classes later in the day.

For anyone interested in combining yoga with fasting, I'd suggest starting with gentle practices during fasting periods, paying careful attention to hydration, and being mindful of perspiration-heavy sessions like hot yoga, which may require adjustments to water and electrolyte intake."