Training on Intermittent Fasting: Timing Meals for Performance

Intermittent fasting (IF), like a 16:8 schedule, shifts when you eat, not only what you eat. The training question is simple: where do meals land relative to hard work?

Strength and power

Most lifters feel better with at least one protein‑rich meal in the two to three hours before lifting. If you train early inside a fast, prioritize a solid post‑workout meal with protein and carbs as soon as your window opens.

Endurance work

Zone 2 cardio can run on lighter fuel, but hard intervals benefit from carbs on board. Plan an easily digested snack (banana, yogurt, or a small sandwich) if high‑intensity work falls inside your eating window.

Recovery and sleep

Push protein toward 1.6–2.2 g/kg/day spread across two to four meals, and keep at least one meal within two hours after training. Hydrate and salt to comfort, especially in heat.

Red flags

If you feel lightheaded, irritable, or your lifts stall for weeks, shorten the fasting window or move training into the eating window. If you manage a medical condition, coordinate with your clinician.

Takeaway

IF can work with training when meals are placed around the work that matters. The clock should serve the plan, not the other way around.