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Fasting for athletic performance?

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11 Jun 2011 01:26 #7588 by superhuman
superhuman created the topic: Fasting for athletic performance?
Hello
Im really interested in fasting and i know alot of people that do it.
Fasting is of course most known for its benefits in terms of health and curing diseases. But what about fasting when you are healthy and fit, will that have any benefits ? and what type of fasting? i know intermittent fasting is popular between some bodybuilders and strenght athletes. They do 16 hour fasting and 8 hour feeding window.
Im a soccer player and i want to compete at the highest possible level how can fasting or can fasting help me ? how ? anyone have people they know that does it or do this themselves? would be lovely

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11 Jun 2011 09:01 #7605 by cory
cory replied the topic: Re: Fasting for athetlic performance?
Well the main benefit of fasting is losing fat what is normally a good thing provided your not down to your essential fat around 4% for male or around 10% for female.
With less excess weight on your body you should be able run faster than before what would help you in soccer, on a side note it also makes it easier to gain weight if you want to put on some muscle.

I mainly did 36 hour fasts and a one week fast in the recovery week when I did my insanity workout and by the end of the two months my weight went down but I gained a small amount of muscle.

Currently trying a dry fast rotation which I am going to blog the first week results tomorrow, this is mainly for losing the stubborn fat left mainly on my abdomen.

In addition if you are going to fast try to do it on days which your not playing as it does temporary affect your cardio endurance so your performance might be reduced but will increase later on.
The following user(s) said Thank You: elliexx7xx

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11 Jun 2011 13:38 #7608 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
Thank you.
In terms of fasting on off days. If i have training on monday but sunday is oss and i fast on sunday. What about monday then? my glycogen stores are low so i have to refill them before the training on monday? how will that effect me on the glycogen stores?

Ive heard alot about dry fasting but how would that be in terms of hydrating one self after doing it? how long time does it take and so on ?

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11 Jun 2011 15:44 #7612 by cory
cory replied the topic: Re: Fasting for athetlic performance?
If your only doing short fasts it wouldn't affect you that much and recovery period after fasting is almost instant only when fasting for longer periods would you have to worry about it say greater than 3 days dry or a week or longer on water.

Yes it would help if you broke your fast with either like a pro-biotic drink or just some fruit juices but it isn't that essential if your only doing a 36-48 hour fast.

Like in my current dry fast my performance wasn't decreased until the 5th day, but dry fasting is harder on the body so it is best to work up to it if you haven't fasted before.

The main reason I feel like doing dry fasting as it burns more fat than water fasting also it's meant to preserve muscle better.

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11 Jun 2011 17:24 #7618 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
Thank you. Yeah ive tried water fasting and i know its really good for you. But im also in terms of i dont want to force my body to do anything i want to cope with it. Like if you said a date for dry fast but your really thirsty i think it can be a problem.
What type of exersice are we talking about? say i play soccer everyday if i did waterfast or dry fast for 2 days while training my glycogen stores would be depleted in no time and also my water needs would be sickening high since i sweat so much. And they say it takes 24 hours to refill your glycogen wich means if you fast the day before you dont have time to refill them

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11 Jun 2011 17:43 - 11 Jun 2011 17:46 #7619 by cory
cory replied the topic: Re: Fasting for athetlic performance?
Well I did both insanity and insanity asylum during fasting, and currently doing the turbofire workout while doing my dry fast rotation I am breaking my first one in around 12 hours mainly because I noticed a decrease in performance in my exercises today. But I will be blogging about this later after I have broken it.

All of these workouts involve hit training have a look on the beachbody website for information on them. www.beachbody.com/

My current aim to get lean enough to see a six pack then I plan to bulk up more.

On a extra note my performance improved during each of them for example my reps increased by over 50% during my insanity workout. I improved even more in asylum having over 65% more reps by the end of it.

About being thirsty I don't even feel it anymore a bit of a dry throat on the first day but went away on it's own on the second. For your first few dry fasts you will probable will feel thirsty but it will go away after you done a few of them because it isn't a real thirst your experiencing just like your not really hungry in a water fast unless it lasts longer than a month that is.

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12 Jun 2011 06:01 #7640 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
really cool to hear even tho i dont understand how it can happen :p

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12 Jun 2011 06:13 #7641 by Milena
Milena replied the topic: Re: Fasting for athetlic performance?
My longest dry fast was 9.5 days and I did not experience real thirst until I heat day 9.

As far as performance concerned, I am not an expert like Cory, but I can tell you from my conversation with Dr. Filonov, the leading expert in Dry Fasting, that the biggest improvements he is aware of when he had athletes dry fast for 5 days then go into serious training right after. Because during the prolonged dry fast a lot of the old, weak and sick cells get eliminated they get replaced by brand new healthy ones immediately after, so when someone trains while their body is getting rebuild, those cell get even stronger, thus boosting the performance later.

May the Energy you free from digesting serves your Body and Spirit well!

All my posts are based on my opinions and experiences only and are not intended to replace the advice of the licensed medical practitioner.

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12 Jun 2011 15:36 #7646 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
wow thanx alot. This doesnt seems like the convintional information your hear in mainstream and i like it :p

Regarding dryfast i guess you need to be well hydrated before you can do that probarly? so you dont experience dehydrated symptoms?
Ive done dryfasting only one time mixed in with waterfast.
Also how long do you have to train before you can do 5 dry fast days? or even 9?

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12 Jun 2011 15:57 #7648 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
Would be really cool to hear alot from the experts regarding training, performance and i also need some fat loss :)

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12 Jun 2011 19:20 #7652 by cory
cory replied the topic: Re: Fasting for athetlic performance?
Well to start of in dry fasting best just to do 24-48 hours weekly and build up, but you don't dehydrate that much as fat has a lot of water in it. Well I have been doing 36-48 hour ones mainly this month for IF my first extended dry fast I went for 4 days but on the 3rd and 4th day my body seem to overheat but now I don't feel much just a little lightheaded on those days what's common on medium/long fasts.

I am also preforming harder exercises this time compared to my first time where I just did some medium intensity exercises and yoga.

You can tell if your getting dehydrated by just looking at your urine and how dark it is.

Weight-wise I am not really that bothered as later I want to be heavier than I am now I more concerned about measurements what I do weekly to see if I am improving or not. Also after a dry fast your likely to gain some of the weight back mainly in water but the inches you lost don't normally come back unless you binge eat or building muscles in those areas.

Since I trying to lose weight through fasting/exercise in December last year I started 104 kg now I weigh between 70-75 kg as I am 5'11 basically I have gone from obese to normal I want to end up around 80kg eventually but focusing on my remaining fat then going to try to gain muscle while minimizing fat gain.

Milena's more experienced in dry fasting but she prefers only light/moderate exercise while I always prefer more challenging exercises.

Just remember every day in a dry fast is about the same as three days in a water fast so just a five day dry fast is similar to over two weeks on water. And if you do a nine day one it's almost a month.

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12 Jun 2011 20:37 #7656 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
Thank you. That is great progress and congratz so much.
I want to loose some more fat and build a litle muscle during the way. So i dont want to loose performance as i do strenght training with weights and soccer training. The reason you shouldnt train hard on dry fast is because your blood gets so thick i was told so hard for the heart etc to pump around fast when you exersice. But im not sure if that was for short fasts. But i read that the real fast doesnt occur before 24 hours? so if you fast 36 you have only been really fasting for 12 hours? i dont know if this is for dry fasts aswell?

Im looking for the model look so really ripped and low bodyfat with some muscles. Im 77kg and like 12% bodyfat but i want down to 5-6% bodyfat so im guessing 72kg or something?

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12 Jun 2011 20:55 - 12 Jun 2011 20:56 #7661 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?
I was also wondering after reading alot of posts on this forum. Since i eat only high fruit and some veggies wich means a high carb, low fat , low protein diet and really high water content aswell. Do i really need to drink water? since many people say that you can make the water from the air or from the fat on your body?
And bear in mind that this is not need or not need but im taking about optimally and thriving as i do sports on a high level.

Also will i be able to metabolize fat if i do a dry fast for 36-48 hours or will it start metabolize my protein/muscle stores because i eat so litle fat on a daily basis?

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13 Jun 2011 00:10 - 13 Jun 2011 00:13 #7666 by Esmée La Fleur
Esmée La Fleur replied the topic: Re: Fasting for athetlic performance?

superhuman wrote: I was also wondering after reading alot of posts on this forum. Since i eat only high fruit and some veggies wich means a high carb, low fat , low protein diet and really high water content aswell. Do i really need to drink water? since many people say that you can make the water from the air or from the fat on your body?
And bear in mind that this is not need or not need but im taking about optimally and thriving as i do sports on a high level.

Also will i be able to metabolize fat if i do a dry fast for 36-48 hours or will it start metabolize my protein/muscle stores because i eat so litle fat on a daily basis?


I eat the same diet as you and I do not drink water. However, I do drink about 2 liters of fresh juice per day. If you eat a lot of juicey fruit like melon, or you drink smoothies with added water (like datorade), you are probably getting quite a bit of fluid. But, you also exercise way more than me. So, ultimately, I would let thirst be your guide. And I am sure you know how they feel about water over on 30BAD, drink, drink, drink... It has been 5 days since I completed my 3 day dry fast and I am still feeling dehydrate. I have been consuming 3-4 liters of fluid post fast. So it is taking my body a while to replenish reserves, but I also dry fast for 16-18 hours each day as well.

As long as you have body fat stores, they will be the first thing your body with utilize for energy, no matter how much fat you eat. I eat no overt fats at all and I drfinitely burned body fat on my recent 3 day dry fast, and I did not seem to lose any muscle.

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13 Jun 2011 00:49 #7667 by Milena
Milena replied the topic: Re: Fasting for athetlic performance?

superhuman wrote: Also will i be able to metabolize fat if i do a dry fast for 36-48 hours or will it start metabolize my protein/muscle stores because i eat so litle fat on a daily basis?


Loss of muscle on a dry fast is almost none comparing to the water fast or juice feast. The deeper into ketosis you are the less muscle you will lose. For instance when I was doing a water fast and measured my ketones I noticed that the more I was drinking the less ketones I had in my urine. So I limited my water intake to 1 - 1.5 liter of water per 24 hours. On the dry fast your ketosis is at its maximum.

I cannot give you the exact percentage of top of my head, but I can state with absolute certainty that dry fast is the best in muscle tissue preservation.

May the Energy you free from digesting serves your Body and Spirit well!

All my posts are based on my opinions and experiences only and are not intended to replace the advice of the licensed medical practitioner.

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13 Jun 2011 01:03 #7668 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?

Esmée La Fleur wrote:

superhuman wrote: I was also wondering after reading alot of posts on this forum. Since i eat only high fruit and some veggies wich means a high carb, low fat , low protein diet and really high water content aswell. Do i really need to drink water? since many people say that you can make the water from the air or from the fat on your body?
And bear in mind that this is not need or not need but im taking about optimally and thriving as i do sports on a high level.

Also will i be able to metabolize fat if i do a dry fast for 36-48 hours or will it start metabolize my protein/muscle stores because i eat so litle fat on a daily basis?


I eat the same diet as you and I do not drink water. However, I do drink about 2 liters of fresh juice per day. If you eat a lot of juicey fruit like melon, or you drink smoothies with added water (like datorade), you are probably getting quite a bit of fluid. But, you also exercise way more than me. So, ultimately, I would let thirst be your guide. And I am sure you know how they feel about water over on 30BAD, drink, drink, drink... It has been 5 days since I completed my 3 day dry fast and I am still feeling dehydrate. I have been consuming 3-4 liters of fluid post fast. So it is taking my body a while to replenish reserves, but I also dry fast for 16-18 hours each day as well.

As long as you have body fat stores, they will be the first thing your body with utilize for energy, no matter how much fat you eat. I eat no overt fats at all and I drfinitely burned body fat on my recent 3 day dry fast, and I did not seem to lose any muscle.



Lovely, thanx a ton :D
Yeah i know 30bad people is like drink 2 liters upon waking etc wich seems extreme and also drink drink drink. I am thirsty when i wake up and after sleeping but not so much during the day etc. But yeah i guess let thirst be your guide is the optimal :)
Would be lovely to hear if people that did extremes amount of exersice in terms of diet and how much water they drink and also in terms of fasting :)

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13 Jun 2011 01:05 #7669 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?

Milena wrote:

superhuman wrote: Also will i be able to metabolize fat if i do a dry fast for 36-48 hours or will it start metabolize my protein/muscle stores because i eat so litle fat on a daily basis?


Loss of muscle on a dry fast is almost none comparing to the water fast or juice feast. The deeper into ketosis you are the less muscle you will lose. For instance when I was doing a water fast and measured my ketones I noticed that the more I was drinking the less ketones I had in my urine. So I limited my water intake to 1 - 1.5 liter of water per 24 hours. On the dry fast your ketosis is at its maximum.

I cannot give you the exact percentage of top of my head, but I can state with absolute certainty that dry fast is the best in muscle tissue preservation.


Thank you. In terms of dry fasting for 36-48 hours not muscle can be lost anyway i guess. How will it be in terms of breaking the fast with heavy training ? is that ok ? or should i be drinking some water first before i start train?
When you dry fast does the real "fast" start after 24 hours? so you actually fast for 12-24 hours if you do 36-48 hours?

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13 Jun 2011 01:08 #7670 by cory
cory replied the topic: Re: Fasting for athetlic performance?
Well if you feel like drinking water drink otherwise don't if your on a high fruit diet some fruits contain a lot of water content anyway like the watermelon is around 92% water. So if you feel thirsty drink otherwise don't it isn't hard to recognize the first signs of dehydration and normally your body will warn you before that happens.

As the best thing for your body is normally to try to follow what it says unless you have bad habits that is like eating junk food or binge drinking if you feel tired rest or just preform light stretches if you have lots of energy do something more intense.

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13 Jun 2011 01:47 #7676 by superhuman
superhuman replied the topic: Re: Fasting for athetlic performance?

cory wrote: Well if you feel like drinking water drink otherwise don't if your on a high fruit diet some fruits contain a lot of water content anyway like the watermelon is around 92% water. So if you feel thirsty drink otherwise don't it isn't hard to recognize the first signs of dehydration and normally your body will warn you before that happens.

As the best thing for your body is normally to try to follow what it says unless you have bad habits that is like eating junk food or binge drinking if you feel tired rest or just preform light stretches if you have lots of energy do something more intense.


True :)
Its just regarding my pursuit wich kind if differs from the regular faster that just want to get well from a sickness or something :p thats why i wonder if it differs if you are pursuing proffesional athetlics etc :)
Thank you anyway it certently makes sense :)

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13 Jun 2011 10:31 #7689 by cory
cory replied the topic: Re: Fasting for athetlic performance?
Well by the sounds of it you have a similar goal to me image-wise as I want to get to a low body fat and some muscles just not as much as weightlifters have.

The main difference is your doing it to be better in a sport well I just doing it for myself.

No idea what fat percentage I currently am, as I don't have a six pack yet but the calculator on the internet puts me between 7 and 8% which I don't believe as you normally see all your abs by then.

So I am not trying to cure any disease or anything but I am sure a lot of other people who regularly fast are doing it mainly to lose fat.

Hopefully my dry rotation will work but who knows until you try. If something doesn't work for you try something else and no idea I will have to keep it up for.

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