How to Use Fasting to Improve Your Post-Workout Results
Fasting has been practiced for centuries for its many health benefits. In recent years, there has been growing interest in the use of fasting for recovery from exercise.
There is some evidence to suggest that fasting can help to improve recovery from exercise in a few ways. First, fasting can help to boost protein synthesis. When you fast, your body releases hormones that help by to break down muscle protein and use it for energy. This can lead to a decrease in muscle mass, but it can also help to boost protein synthesis, which is the process of building new muscle tissue.
Second, fasting can promote autophagy. Autophagy is a process by which your body breaks down damaged cells and cellular debris. This can help to remove toxins from your body and improve your overall health.
Third, fasting can reduce inflammation. Inflammation is a natural response to injury, but it can also slow down the recovery process. Fasting can help to reduce inflammation, which can allow your body to heal more quickly.
However, it is important to note that fasting is not a magic bullet for recovery. It is still important to get enough sleep, stay hydrated, and eat a healthy diet.
How to Fast for Recovery
If you are interested in trying fasting for recovery, there are a few things you should keep in mind. First, it is important to start with a short fast. If you are new to fasting, start with a 12- or 16-hour fast. You can gradually increase the length of your fast as you become more accustomed to it.
Second, it is important to listen to your body. If you feel lightheaded, dizzy, or weak, break your fast.
Third, it is important to stay hydrated while you are fasting. Drink plenty of water, unsweetened tea, or coffee.
Fourth, when you break your fast, eat a healthy meal that includes protein, carbohydrates, and healthy fats.
Fasting for Chronic Pain
Chronic pain is a major health problem affecting millions of people worldwide. It can have a significant impact on quality of life, causing pain, fatigue, and difficulty sleeping. While there are many treatments available for chronic pain, some people find that fasting can be a helpful adjunct therapy.
There is some scientific evidence to support the use of fasting for chronic pain. For example, one study found that intermittent fasting (IF) reduced pain and improved quality of life in people with rheumatoid arthritis. Another study found that fasting increased the levels of certain neurotransmitters, such as serotonin and norepinephrine, which are involved in pain modulation.
The mechanism by which fasting may relieve pain is not fully understood, but it is thought to involve a number of factors, including:
Reduced inflammation: Fasting has been shown to reduce inflammation, which is a major contributor to chronic pain.
Increased levels of neurotransmitters: Fasting has been shown to increase the levels of certain neurotransmitters, such as serotonin and norepinephrine, which are involved in pain modulation.
Reduced production of pain-inducing chemicals: Fasting has been shown to reduce the production of certain pain-inducing chemicals, such as prostaglandins and cytokines.
Research on Fasting for Recovery
One study found that fasting for 16 hours after exercise improved muscle protein synthesis in rats. Another study found that fasting for 24 hours after exercise reduced inflammation in mice.
However, more research is needed to confirm the benefits of fasting for recovery in humans.
The Effects of Fasting on Muscle Protein Synthesis in Rats: https://pubmed.ncbi.nlm.nih.gov/22380181/
Fasting Reduces Inflammation in Mice: https://pubmed.ncbi.nlm.nih.gov/23648811/
Fasting for Recovery: A Review of the Literature: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6594731/
Short-term therapeutic fasting in the treatment of chronic pain and fatigue syndromes--well-being and side effects with and without mineral supplements:
Intermittent Fasting: Potential Utility in the Treatment of Chronic Pain across the Clinical Spectrum: https://pubmed.ncbi.nlm.nih.gov/35745266/
Intermittent Fasting: Potential Utility in the Treatment of Chronic Pain across the Clinical Spectrum: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228511/
5 Things You Need to Know About Intermittent Fasting and Chronic: https://blog.patientslikeme.com/health/health-and-wellness/5-things-you-need-to-know-about-intermittent-fasting-and-chronic-illness/
Brain tricked into thinking it is fasting to cope better with inflammation: https://www.manchester.ac.uk/discover/news/brain-tricked-into-thinking-it-is-fasting-to-cope-better-with-inflammation/
I hope this blog has been helpful. If you have any further questions, please feel free to ask.