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Intermittent Fasting – An Update on its Effects on Athletic Performance

by Andres E Ayesta Herrera, MS, RD, CSCS
NSCA Coach April 2016
Vol 3, Issue 2

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Audience:
Coaches
Topics:
Nutrition

Athletes have sought out intermittent fasting as a strategy to optimize performance. However, it is important to critically evaluate the research available in order to establish specific recommendations and determine if intermittent fasting is safe or effective.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

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References 

1. Aziz, AR, Png, W, Muhamed, AMC, Chaouachi, A, Chong, E, and Singh, R. Effects of Ramadan fasting on substrate oxidation, physiological and perceptual responses during submaximal intensity running in active men. Sport Sciences for Health 10(1): 1-10, 2013.
2. Berg, JM, Tymoczko, JL, and Stryer, L. Biochemistry. (5th ed.) New York: WH Freeman; 2002. 
3. Chaouachi, A, Coutts, AJ, Chamari, K, Wong, DP, Chaouachi, M, Chtara, M, et al. Effect of Ramadan intermittent fasting on aerobic and anaerobic performance and perception of fatigue in male elite judo athletes. The Journal of Strength and Conditioning Research 23(9): 2702-2709, 2009. 
4. Chaouachi, A, Leiper, JB, Souissi, N, Coutts, AJ, and Chamari, K. Effects of Ramadan intermittent fasting on sports performance and training: A review. International Journal of Sports Physiology and Performance 4(4): 419-434, 2009. 
5. Chtourou, H, Hammouda, O, Chaouachi, A, Chamari, K, and Souissi, N. The effect of time-of-day and Ramadan fasting on anaerobic performances. International Journal of Sports Medicine 33(2): 142-147, 2012. 
6. Churchward-Venne, TA, Burd, NA, and Phillips, SM. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutrition and Metabolism 9(1): 40, 2012. 
7. el Ati, J, Beji, C, and Danguir, J. Increased fat oxidation during Ramadan fasting in healthy women: an adaptive mechanism for body-weight maintenance. The American Journal of Clinical Nutrition 62(2): 302-307, 1995. 
8. Hamouda, O, Chtourou, H, Farjallah, MA, Davenne, D, and Souissi, N. The effect of Ramadan fasting on the diurnal variations in aerobic and anaerobic performances in Tunisian youth soccer players. Biological Rhythm Research 43(2): 177-190, 2012. 
9. Maughan, RJ, Zerguini, Y, Chalabi, H, and Dvorak, J. Achieving optimum sports performance during Ramadan: Some practical recommendations. Journal of Sports Sciences 30(supp 1): S109-S117, 2012. 
10. Mosley, M, and Spencer, M. The FastDiet – Revised & Updated: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting (Revised and updated edition). Atria Books; 2015. 
11. Patterson, RE, Laughlin, GA, LaCroix, AZ, Hartman, SJ, Natarajan, L, Senger, CM, et al. Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics 115(8): 1203-1212, 2015. 
12. Reilly, T, Atkinson, G, Edwards, B, Waterhouse, J, Farrelly, K, and Fairhurst, E. Diurnal variation in temperature, mental and physical performance, and tasks specifically related to football (soccer). Chronobiology International 24(3): 507-519, 2007. 
13. Shephard, RJ. The impact of Ramadan observance upon athletic performance. Nutrients 4(6): 491-505, 2012. 
14. Shephard, R. Ramadan and sport: Minimizing effects upon the observant athlete. Sports Medicine 43(12): 1217-1241, 2013. 
15. Souissi, N, Souissi, M, Souissi, H, Chamari, K, Tabka, Z, Dogui, M, and Davenne, D. Effect of time of day and partial sleep deprivation on short-term, high-power output. Chronobiology International 25(6): 1062-1076, 2008. 
16. The future of the global Muslim population. Pew Research Center Religion Public Life Project RSS. Pew Research Center January 2011. Retrieved March 1, 2016 from http://www.pewforum. org/2011/01/27/the-future-of-the-global-muslim-population/. 
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18. Varady, KA, and Hellerstein, MK. Alternate-day fasting and chronic disease prevention: A review of human and animal trials. The American Journal of Clinical Nutrition 86(1): 7-13, 200

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Andres Ayesta is the Dietitian/Nutritionist for the University of Central Florida Wellness and Health Promotion Services. Andres is the current owner ...

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Available to:
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Audience:
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Topics:
Nutrition
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