Can Fasting Make You Faster?

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Today’s newsletter is written by Letty. She is the host of the Marathon Running Podcast and YouTube Channel:

Quick Myth Buster: Before you jump to conclusions about fasting, we’re not talking about under-fueling. Rest assured, you’ll meet your caloric needs as a runner. This approach is about adjusting your eating window and incorporating more whole foods to maximize energy and recovery.

Fasting isn’t about deprivation—it’s about timing and balance. On the Marathon Running Podcast, I interviewed two nutrition coaches who specialize in helping runners optimize performance through tailored nutrition strategies. They’ve successfully used fasting and whole-food principles to help their athletes feel better, run stronger, and even achieve faster times. Their science-backed approach is practical and accessible for runners of all levels. During our conversation, they shared how fasting works, debunked myths about refueling, and emphasized the importance of nutrient-dense foods.

I’m personally trying this fasting approach for six weeks to see how it impacts my running and overall well-being. I’ll share updates on my progress, so stay tuned for insights into how this experiment affects my training, recovery, and performance. Now, let’s dive into the potential benefits of fasting for runners.

Why Consider Fasting as a Runner?

Fasting, when done strategically, can unlock new levels of performance, endurance, and recovery. By tapping into your body’s natural ability to burn fat as fuel, fasting helps optimize your running potential. But what does this mean for you as a runner?

Fasting works by improving metabolic flexibility, which is crucial for endurance running. It allows your body to burn fat as fuel during long runs and conserve glycogen for those critical bursts of speed. Here are some potential benefits:

• Increased Endurance: Becoming more fat-adapted enables you to push your limits further without hitting the dreaded "wall."

• Accelerated Recovery: Fasting may help reduce inflammation, promoting faster muscle recovery after intense workouts or races.

• Weight Management: For runners seeking to optimize their race weight, fasting supports fat loss while preserving muscle mass, improving your power-to-weight ratio.

• Mental Fortitude: Training in a fasted state can build resilience, helping you handle discomfort during races with greater ease.

How to Incorporate Fasting into Your Routine

If you’re intrigued by the idea of fasting, here are some tips to get started:

• Start Gradually: Begin with short fasting periods (e.g., 12-16 hours overnight) to allow your body to adapt.

• Focus on Easy Runs: Fasted runs are ideal for recovery runs or light jogs. Avoid high-intensity workouts or long runs in a fasted state, especially at first.

• Prioritize Nutrient-Dense Meals: Break your fast with balanced meals rich in carbs, protein, and healthy fats to replenish glycogen and support recovery.

• Hydration is Key: Stay hydrated throughout the day, especially during fasting. Add electrolytes if training in hot or humid conditions.

• Listen to Your Body: Monitor your response to fasting. If you experience fatigue, dizziness, or other symptoms, adjust or discontinue fasting.

A Balanced Approach to Nutrition

Obviously, just like with anything in life, fasting isn’t a one-size-fits-all solution. It’s a tool that can be customized to fit your training and lifestyle. They also stress the importance of whole foods, macronutrient balance, and meeting caloric needs, ensuring you fuel your body adequately for peak performance.

Let Us Know How It Goes for You!

If you’re considering trying fasting or already experimenting with it, I’d love to hear about your experience. How has it impacted your training, recovery, and overall performance? Share your thoughts or experiences with us—let’s keep the conversation going!

And if you want to dive deeper into the science behind fasting and its benefits for runners, be sure to check out the full podcast episode with expert nutrition coaches who specialize in helping athletes optimize their nutrition.

We’d love to hear how this approach works for you—let’s support each other as we take our running to the next level!