Disclaimer: I am not a doctor, nutritionist, or an expert in fasting or exercise. I am learning as I go and your experiences may vary. I highly recommend contacting IDM for expert coaching and advice.
A common question I get is about exercise and fasting. My response is simple – I always exercise in a fasted state. This is a rule of mine. Mark Sisson and Dr. Fung talk about this topic in their respective books. The challenge I found is how to apply this in the real world. How do you apply not eating and exercising? This sounds odd, but it is a difficult balance of water, electrolytes, and mental strength.
Some History
If you are curious, you can read more about my journey here.
For years, I have followed the conventional wisdom of fueling before, during and after workouts using a heavy carbohydrate approach. I used, and loved Infinit Nutrition and still use some of their products. When I started fasting, the journey to being a fat adapted athlete, and moving to a Primal lifestyle (April 2018), required me to figure out my nutritional and electrolytes plan for endurance endeavors (1/2 marathons and 70.3 triathlons).
My experience to become fat adapted took time but wasn’t as physically difficult as I expected. The hardest part was trusting I didn’t need fuel before, during and immediately after my workouts as I was instructed to do so for many years. It was also difficult to break the habit. Once I was free of my habit, it was liberating to not worry about fuel (<3-hour workouts). My body provided all the fuel I needed. What about water and electrolytes?
My Electrolyte Playbooks
I have always struggled with getting my electrolytes right. I added Salt Sticks capsules in addition to the Infinit fuel I was using which helped, but I still dealt with cramps and GI issues. In my transition to being fat adapted and incorporating fasting in my lifestyle, I worked with an IDM coach to develop a playbook for the right balance of water & electrolytes. Over the last 6 months, I have settled on the following playbooks:
Extended Fast Playbook
- At a minimum, 5 grams of sodium throughout the day using The Right Stuff
- During exercise, one to two packets of the Right Stuff (1.7 grams of sodium) each with 16 ounces of water per packet
- 400 milligrams of magnesium in the morning
- Drink water, green tea, coffee throughout the day using thirst as a guideline
The EF playbook is a starting point. I’ll increase to 9 – 10 grams of sodium if it is warm weather, I am working out more than an hour a day or sweating a lot.
Note: I incorporate a 42 – 72 hour fast twice a month depending on my travel schedule, stress, travel, etc.
Intermittent Fast Playbook
My EF and IF playbooks are similar, but for IFs the sodium intake is primary from food and there is a less of an emphasis on counting the grams:
- During exercise, one packet of The Right Stuff each with 16-20 ounces of water per packet
- 400 milligrams of magnesium in the morning
- Drink green tea, coffee, water throughout the day using thirst as a guideline
Like my EF playbook, this is a starting point and I adjust accordingly.
Note: I use 16/8, 18/6 and 20/4 IF patterns
Final thoughts
The biggest lesson learned in developing my playbooks is how to listen to my body and to deal with the warning signals before my body raises the white flag. My warning signs are fatigue, nausea, and dizziness. Sometimes the warning signals are very subtle and hard to hear, so my advice is to learn what those signs are for you and learn how to listen.
As stated earlier, my playbooks are starting points, and I adjust according to how I feel, environmental conditions, stress, etc. Whenever in doubt I break my fast. I never try to push through a fast or a workout if my body is giving me warning signs.
Important Note: For longer workouts (3+ hours), I generally start in a fasted state, but will use Spike Free in addition to electrolytes.
My Musings 