5:2 Intermittent Fasting with daily exercise
I cycle to work weekdays - approximately 10 miles per day. I also do resistance training. For intermittent fasting such as 5:2, on calorie restricted days a common energy intake limit of 600 calories. As I am 6'6"/2m tall and 220lb/100kg I will burn more energy on the commute than the 600 calories I will consume each fasting day.
Should I modify the calorie limit to take account of that? Is anybody aware of research that suggests that the metabolic benefits of 5:2 intermittent fasting is affected by daily exercise? Also, are there any health reasons for a young, fit man not to do a 5:2 intermittent fast?
As an aside, I don't care about 5:2 intermittent fasting for weight control, gains or losing fat. The attraction is that research suggests effects include decreases in markers for cancer, diabetes and age related mental decline. Links are by no means proof but correlate with what I have read and heard over the years. 1, 2, 3, 4
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Fasted training in endurance sports is generally discussed as beneficial, but this is often only related to training before breakfast, not 5:2.
If weightloss ins not your goal increassing the calories to cover your bikerides would make it more sustainable. Personally I tried longer periods with 0cal + excercise and it worked as well but wasn`t fun.
Changing the type of intermittent fasting might be a good idea for you. The benefits you relate to are also mentioned with other styles. Maybe try the traditional 16:8 23:1.
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