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Episode 3: Should Athletes Fast? The Performance vs. Weight Loss Dilemma
In the final episode of the fasting series, Simon and Dr. Jules Strauss tackle the complex question of whether endurance athletes should fast, and if so, how to do it safely without compromising training quality or health.
Jules brings her expertise in sports nutrition to provide practical guidance on timing fasting protocols around training seasons, the difference between fasting for weight loss and fasted training for metabolic adaptation, and how to monitor whether a fasting approach is helping or hindering performance.
Key Points Discussed:
It depends on individual circumstances, but fasting is not a performance enhancer - it's about careful management to maintain performance while pursuing other goals.
Off-season is ideal for experimenting with fasting protocols, while build phases, competition prep, and race periods should avoid restrictive approaches.
How fasting requires more careful attention to meeting macronutrient needs (6-7g carbs/kg, 1.6-2.2g protein/kg) within restricted eating windows.
The difference between acute fasted training sessions (for metabolic flexibility) and chronic fasting approaches (for weight management).
How to track whether fasting is working through training metrics, recovery markers, immune function, and menstrual health in females.
Jules' framework for balancing competing priorities and staying within the "sweet spot" of all three goals.
Key Quotation:
"I think the key thing to recognise is that this (fasting) isn't going to be a performance enhancer. This isn't an approach that an athlete should pursue from an improved performance perspective. That's not to say that we can't maintain our performance if we carefully manage a fasting approach"
— Dr. Jules Strauss
Connect with Dr. Jules Strauss:
If you are training for endurance sport and tempted by fasting please check out this research first:
Fuel for the work required
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: [email protected]
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!
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By Simon Ward
4.5
2323 ratings
In the final episode of the fasting series, Simon and Dr. Jules Strauss tackle the complex question of whether endurance athletes should fast, and if so, how to do it safely without compromising training quality or health.
Jules brings her expertise in sports nutrition to provide practical guidance on timing fasting protocols around training seasons, the difference between fasting for weight loss and fasted training for metabolic adaptation, and how to monitor whether a fasting approach is helping or hindering performance.
Key Points Discussed:
It depends on individual circumstances, but fasting is not a performance enhancer - it's about careful management to maintain performance while pursuing other goals.
Off-season is ideal for experimenting with fasting protocols, while build phases, competition prep, and race periods should avoid restrictive approaches.
How fasting requires more careful attention to meeting macronutrient needs (6-7g carbs/kg, 1.6-2.2g protein/kg) within restricted eating windows.
The difference between acute fasted training sessions (for metabolic flexibility) and chronic fasting approaches (for weight management).
How to track whether fasting is working through training metrics, recovery markers, immune function, and menstrual health in females.
Jules' framework for balancing competing priorities and staying within the "sweet spot" of all three goals.
Key Quotation:
"I think the key thing to recognise is that this (fasting) isn't going to be a performance enhancer. This isn't an approach that an athlete should pursue from an improved performance perspective. That's not to say that we can't maintain our performance if we carefully manage a fasting approach"
— Dr. Jules Strauss
Connect with Dr. Jules Strauss:
If you are training for endurance sport and tempted by fasting please check out this research first:
Fuel for the work required
Join the SWAT Inner Circle
The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION
Check out my Instagram and YouTube channel
Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).
Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle
Website: www.simonward.co.uk
Email: [email protected]
Sign up for Simon’s weekly newsletter
Sign up for Beth’s weekly newsletter
💬 Got an awkward question for Simon? Send it to [email protected] — and you might just hear it on a future episode!
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