Generally speaking, there is no wrong time to train; you can do so at your convenience. However, when you’re doing intermittent fasting, the timing makes a lot of difference. Wrong exercise timings can throw your fasting off as hunger pangs kick in, not yielding desirable results.
Read the blog below to learn how to manage your workout timings in intermittent fasting. Moreover, discover foods to eat, like EAA (essential amino acids) protein, quinoa, etc., to manage hunger pangs and optimize your workout performance.
Avoid a Workout in the Morning When Fasting
People work out in the morning for an energetic start to the day, but this can be counterintuitive when you are fasting. A fasted workout can boost your metabolism, increase your appetite, and cause midday munchies, shaking your determination to stay hungry for hours.
The basic intermittent fasting rule recommends staying hungry for 8 to 16 hours, depending on your protocol. So, if you wake up at 7:00 am, you should avoid meals until the next 8 to 16 hours.
So, if you work out in the morning, each passing hour can be a battle fighting your hunger cues. Even if you manage to skip a meal, salute to your iron will, and you may feel too tired and hungry. This can do more harm than good as it can lead to overeating.
When to Do Training While Fasting?
The ideal time to exercise during intermittent fasting is before your first meal. So, if you’re going to have a meal at 2:00 p.m., then time your workout at 12:00 p.m. Try to manage your workout so that there is not more than an hour gap between the end of your training and meal. Due to any reason, if you cannot do a workout at noon, you can schedule it in the evenings before your final meal.
What If You Can Only Workout in the Morning?
Some of us can only squeeze time in the morning for a workout. Here are two suggestions for such folks: 1.) either reduce the intensity of their workout and ditch cardio or 2.) consume some low-calorie filling meals to help them get through the day.
But if you plan to train heavily, then you can consume these foods to sustain your energy levels without consuming too many calories:
- One bowl of chicken broth for protein.
- Take pills like omega 3 tablets, multivitamins, or energy boosters like ashwagandha to maintain energy levels.
- Consume low-caloric protein powder shakes rich in essential amino acids like whey.
The Final Word
Maintaining energy levels and controlling hunger can be difficult when doing exercise along with intermittent fasting. The best time to manage hunger is to finish training one hour before your meal. You may also work out in the late evening before your second meal. If you want to work out in the morning, taking some energy boosters like ashwagandha, multivitamins, etc, is best. Applying these strategies can help you maintain fast and stay energized along with intermittent fasting.
