When we begin an arduous sports training, we know that we need to complement it with a healthy diet that allows us to reach the maximum potential of our body. Therefore, it is advisable to get in contact with specialists in dietetics (and have sports nutrition courses able to verify) to make us a dietary plan based on our goals and sports activities.
By this we mean that it is not enough to take a personal trainer course, it is also important to have knowledge or sports nutrition courses. In this way you can create plans based on the needs of each athlete, athlete or bodybuilder. For this reason, intermittent fasting cannot always be recommended …
What is intermittent fasting?
Emerging from the English Intermittent Fasting (IF), this practice is the alternation of fasting and intake varying their time periods. That is, spend 16 hours fasting and then 8 hours where intake is allowed. These protocols can vary between 16, 24 and 48 hours. The important thing is to consume a total dose and maintain adherence throughout the week.
It is recommended that this type of sports nutrition practice or diet be carried out only in people with a biorhythm whose hours of greatest activation take place in the afternoon or evening. This is because in case of hypertrophy or weight gain, it is recommended to increase the number of daily intakes distributed throughout the day. That is, and for example, distribute between 2 and 3 intakes per day in a specific time slot – as long as the total dose and adherence are maintained.
In recent years, several authors have tried to demonstrate the benefits of intermittent fasting. Although it is still an area of research in its principles, it aims to be configured as a useful tool in sports nutrition for people who are overweight or obese, or with an evening biorhythm.
Therefore, it has been possible to demonstrate that intermittent fasting offers a series of benefits that we share below:
- In some individuals it is a total caloric restriction, allowing the reduction of body weight. Even if it is a lower number of daily intakes but with more food.
- There is a significant improvement in lipid, inflammatory and metabolic markers. This action is related to the decrease in spontaneous caloric intake.
- Given the caloric restriction, life expectancy increases.
Intermittent fasting aims to become a nutrition tool (which requires training or studying a sports nutrition course). Since fasting uncontrollably can lead to loss of lean mass, dehydration, dizziness and, in the long run, anemia. Staying hydrated during a well-informed and carried out fast is very important.