by Tony Gjokaj June 28, 2021 3 min read

One of the first things I noticed at the start of my fasting journey was that exercise performance felt very poor at the beginning of it.

My lifts were pretty poor in the first week or so, and then I eventually got used to it.

So to help you guide yourself through the first few weeks of the process, I created a short post for you on what to expect with exercise performance.

Let's dive in!

Performance When Starting Intermittent Fasting

According to one study, Muslim athletes found themselves not performing well at the beginning of their fasting schedule (during Ramadan). Based on the study, if you're just getting started with Intermittent Fasting, you might notice that exercise performance may be impacted at first.

Depending on the level of intensity you train at, Intermittent Fasting may take some time to adapt to. For example, people will find it easier to adapt to Intermittent Fasting if they do low-intensity exercises like a brisk walk or light cardio.

Considerations When Fasting

The feeding schedule may be very important when it comes to exercise performance. For example, someone who follows an 16:8 protocol will definitely perform better with intense exercise compared to someone who follows a 20:4 (Warrior Diet) or OMAD schedule.

Personally, I find that a 14:10 or 16:8 eating schedule is easy to couple with weight training or intense exercise.

Another thing to consider is what time you train. While you may train fasted and be ok with it, you might perform better if you train in the feeding phase of your day.

I prefer training in the afternoon or evening, as I feel I perform my best around those times.

Ultimately, you should experiment to see what works best for you regardless. Some people are outliers, and sometimes training fasted or having a more intense fasting protocol may benefit them and their lifestyle.

Recommendations

When implementing Intermittent Fasting, I have a few recommendations I give to people I train with that want to implement the method or give it a shot.

Here's what I recommend:

  • Train in the evenings until you get used to it. Once you get used to it, go for the morning fasted workouts if you prefer.
  • If you train fasted, make sure you get food after. Alternatively, you can supplement with 10g of EAA/BCAAs every 2 hours until your feeding phase.
  • Keep it Flexible. Some people prefer methods like alternate day fasting or a weekly 24 hour fast. If you calculated your daily calorie goal, multiply that by 7 and get your Weekly Calorie goal. That weekly calorie goal allows you to create your own unique fasting schedule.
  • It's ok to go off schedule. If you take a day off from fasting, it won't ruin you. Intermittent Fasting is just a method you can utilize.

If you've been following my posts, you might recall why I utilize Intermittent Fasting over other methods: I enjoy it from a physical, mental, and spiritual perspective.

Here's what I mean by that:

  • I feel more focused while fasting.
  • Cultural Background (Balkan people usually ate a lunch and a huge dinner).
  • Food is surrounded by social interaction, and I like to impress people by eating gigantic meals in one sitting.
  • I use it for a spiritual purpose (similar to how the Stoics utilized it).
  • And other reasons.

Ultimately, it just works for me.

Thank you for reading, everyone!

If you have any questions or comments, feel free to email us at support@reforgedperformance.com or direct message us on Instagram.

Until next time!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



Also in Reforge Yourself

5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight

by Tony Gjokaj October 07, 2022 4 min read

Men, I know what it is like to be overweight and depressed.

Not having the energy to do anything but relax and sleep.

While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.

And when depression hits, it’s very difficult to push through with exercise and weight loss.

But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?

In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.

If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started. 

Read More
5 Fast Food Hacks For Healthier Eating In 2022
5 Fast Food Hacks For Healthier Eating In 2022

by Tony Gjokaj September 05, 2022 4 min read

A few weeks ago, my buddy Grant and I talked about nutrition.

We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.

This is all because he has been making healthier decisions over time.

One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.

And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.

So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.

Read More
8 Best Tips For Overcoming Anxiety: From An Expert Who Has Been There
8 Best Tips For Overcoming Anxiety: From An Expert Who Has Been There

by Tony Gjokaj July 27, 2022 4 min read

Have you ever experienced anxiety that drains all of your productive energy?

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year. 

If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.

The good news is that there are ways to overcome it!

In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!

Read More