A major side effect of intermittent fasting, says science

The restrictive food motive is not designed for everyone.

Coherentweightloss to improve blood glucose (sugar) levels, there are many ways that people can benefit fromintermittent fast. However, there are some groups of people who shouldAvoid intermittent fasting(also known as if) due to potential side effects, especially this major side effect in athletes.

If is a diet that cycle through fasting and eating periods, the most commonplace involves every day a quick restoration window of 16 hours and 8 hours. While this style of eating works for some,Active people must be strongly reconsidered to do so. When you are still active, your body requires a lot more calories than someone who is sedentary or even someone who is moderately active (1.5 to 3 miles every day, at a rate of three to four miles Per hour), for example, that means that you must eat around the deadlines not restrictive. If the body is not properly powered, it can prolong muscle recovery.

So, who is considered active? According to the most commonDietary guidelines of the USDA,An active person is a person who travels more than three miles a day at a rate of three to four miles on time. The guidelines also suggest that females active aged 26 to 40 need 2,200 to 2,400 calories a day, while men among the same age range require between 2,800 and 3,000 calories. (In touch:15 underestimated weight loss tips that actually work)

However, this does not take into account athletes, who regularly burn calories and probably need more. An athlete, such as someone who regularly does crossfit or training at a marathon, may require even more calories than the guidelines suggest. More,It is very important that athletes refuel immediately after leaving. In otherEat this, not that!article,Kacie Vavrek, MS, RD, DD a dietitian on sports medicine at the Ohio State University Medical Center, explains the importance of eating directly after exercise.

"During a difficult workout, you put small tears in your muscle and exhaust your glycogen stores," she says. "A recovery meal within 1 to 2 hours [Post Workout] In addition, regular meals every 3 to 4 hours will help replace glycogen stores and repair and rebuild muscle throughout the day. "

She warned thatSkip yourpost-training meal could extend your recovery and even eliminate the building and repair of essential muscles,which is a serious side effect of intermittent fasting if you are an athlete. In the end, it could begin to negatively affect your energy levels and you can start losing strength. In reality,a study found that if could result in a decrease in muscle mass. For example, if you ran for 60 minutes at 9:00, but I did not eat your recovery meal before 13:00, your muscles may not get back completely.

In short, those who are active and commit themselves inintermittent fast should be careful. Make sure to talk to a registered dietician before following this power model for it to be safe for your body.

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Categories: Healthy Eating
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