A wonder-drug which could help muscles recover 100% post-workout and enhance memory would be in high demand.

That is sleep.

A wonder-drug which helps cell replenish, reduces body fat & increases alertness would also be right up there on an Amazon best-sellers list.

It’s free, intermittent fasting.

So what’s with Intermittent Fasting?

(PS, please consider sharing the newsletter, it helps us out more than you know!)

The Main Feature

Leg one: Decoding the Science of Intermittent Fasting

I’ve been fasting on & off for the better part of 4 years, aside from the heaving training blocks in preparation for my first Ironman.

Intermittent fasting is not just a dietary trend; it's a structured approach to eating that alternates between defined periods of fasting and eating. This method, deeply rooted in our evolutionary history, emphasizes the timing of meals rather than specific dietary changes. The most common intermittent fasting methods include the 16/8 method, involving 16 hours of fasting followed by an 8-hour eating window; the 5:2 approach, where normal eating is interspersed with two days of reduced calorie intake per week; and the Eat-Stop-Eat method, which involves complete fasting for 24 hours, once or twice a week.

The physiological effects of intermittent fasting are profound and multifaceted. During fasting periods, the body undergoes several metabolic shifts. A significant decrease in insulin levels occurs, which facilitates the breakdown of body fat for energy. This is particularly important for athletes seeking to optimize body composition. Concurrently, there's a notable increase in human growth hormone levels, which plays a vital role in muscle growth and repair – a crucial aspect for recovery and performance enhancement. Additionally, fasting triggers a rise in norepinephrine, contributing to an increased metabolic rate and enhanced fat burning.

These metabolic changes are accompanied by cellular and molecular adaptations. Fasting periods initiate a process known as autophagy, where cells undergo self-cleansing and removal of damaged components. This process is crucial for cellular health and optimal functioning, potentially leading to improved muscle recovery and longevity.

T-1: Mental Preparation

Leg 2: Intermittent Fasting in Sports Performance

The application of fasting in sports is multifaceted. Its primary benefit lies in its ability to optimize body composition, crucial in sports where weight categories or power-to-weight ratios are key. The hormonal environment fostered by fasting promotes fat loss while preserving lean muscle mass, offering a significant advantage in weight-sensitive sports.

However, the integration of fasting with training demands careful consideration. Athletes must strategically align their fasting schedules with their training cycles to ensure they have adequate energy for high-intensity sessions. Fasting might be more appropriate on rest days or during periods of low-intensity training.

For example, during my training for Ironman Weymouth I did NOT intermittent fast. I had too many training sessions to complete which required a huge number of calories. Since no longer training for Ironman I’ve switched back to fasting and feel great. I’m more lean, have less food cravings & feel more focussed.

There's growing evidence suggesting that fasting can enhance endurance performance by improving mitochondrial efficiency and increasing resistance to oxidative stress. These adaptations are beneficial for endurance athletes, potentially leading to improved performance. However, individual responses can vary, and the research is still evolving. I certainly haven’t tried this process during an intense training block.

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Leg 3: General Health Benefits, Advanced Considerations, and Practical Implementation

Beyond athletic performance, fasting offers extensive health benefits. It has been linked to improved glucose regulation, reduced inflammation, and potential neuroprotective effects, all of which are vital for an athlete's long-term health and performance.

Starting IF should be a gradual process. Athletes might begin with a 12-hour fasting window, slowly extending it to 16 hours or more. It's crucial to consume nutrient-dense foods during eating windows to ensure adequate energy and nutrient intake. Hydration remains essential during fasting periods, with water, herbal teas, and black coffee being suitable options.

Advanced considerations for athletes include the timing of fasting in relation to training schedules. It's essential to align fasting periods with lower-intensity training days or rest days to ensure optimal performance during high-intensity sessions. The timing of nutrient intake around training sessions becomes crucial, especially when training falls within or close to fasting periods. Post-workout nutrition, in particular, should not be neglected, as it plays a critical role in recovery and muscle synthesis.

The psychological aspect of fasting is equally important. Adapting to a new eating pattern requires mental resilience and a positive approach.

How should you proceed?

Athletes should monitor their physical and mental responses closely and adjust their fasting regimen accordingly. It's also vital to ensure that fasting does not lead to disordered eating patterns or negatively impact mental health. Click here for my tips on becoming mentally strong.

Intermittent fasting offers a unique approach to nutrition and physiology, with potential benefits for body composition, metabolic health, and athletic performance. However, its application should be highly individualized, considering each athlete's specific training schedule, performance goals, and overall health.

If you’re training for an Ironman, Hyrox or UTMB race, introduce this to your training gradually, if at all, because you’ll be entering fat-adapted training.

As we continue to explore the evolving landscape of sports nutrition, intermittent fasting emerges as a significant area of interest. I encourage you to approach it with an open mind and a willingness to adapt it to your unique athletic needs and goals.

It’s positively impacted my fitness, fasting can enhance yours.

Coaches Corner

WOTW: Workout of the Week

Intro to the Workout: This marathon-focused workout is designed to enhance your long-distance running capabilities, focusing on endurance and pace management over a 15km distance. It will help you in building stamina and maintaining a consistent pace, crucial for marathon training.

Warm-Up:

1. 2km easy jog - Begin with a 2km jog at a comfortable pace. This should be in Heart Rate Zone 2 (60-70% of your maximum heart rate), warming up your muscles and preparing your cardiovascular system.

2. Dynamic stretching - After the jog, perform dynamic stretches for about 5 minutes, focusing on leg muscles, to ensure full mobility and reduce the risk of injury.

Main Set:

1. 8km at marathon pace - Run 8km at your target marathon pace. Aim to keep your heart rate in Zone 3 (70-80% of your maximum heart rate). This segment is crucial for building endurance and getting accustomed to your marathon pace.

2. 3km at slightly faster than marathon pace - Increase your pace slightly for the next 3km, pushing your heart rate into the higher end of Zone 3 or the lower end of Zone 4 (80-85% of your maximum heart rate). This helps in improving your aerobic capacity and stamina.

Cool Down:

1. 2km easy jog - Slow down to an easy jog for the last 2km, allowing your heart rate to gradually fall back to Zone 2.

2. Stretching - Conclude your workout with a thorough stretching session, focusing on all major muscle groups, especially the legs. This helps in recovery and flexibility.

Notes:

• Hydration and nutrition are key, especially for longer distances. Ensure you're well-hydrated and consider carrying energy gels or snacks if needed.

• Pace yourself wisely. It's important to maintain a consistent pace that matches your marathon goals.

• Listen to your body. If you feel any discomfort or pain, adjust your pace or take a break.

• This workout is quite demanding. Ensure you're adequately rested before and after this session.

• Always consult with a healthcare provider before beginning any new exercise regimen, especially one involving long-distance running.