Performance
Intermittent Fasting and Exercise: What Actually Works
TL;DR
Match your hardest training to the part of the day when you feel fuelled — for many people that means lifting after the first meal or splitting fasted cardio (easy) from fed strength work. Hit protein targets across the week; one bad fasted session will not erase progress.
Three scheduling patterns
- Train at the open of the eating window — eat protein + carbs right after
- Morning cardio fasted, evening weights fed — classic split
- Alternate day flexibility — shorter fast on heavy squat day
Recovery signals to respect
- Persistent dizziness → shorten fast or add electrolytes with clinician OK
- Sleep under 7h → avoid aggressive deficits plus long fasts
- Strength trending down 3+ weeks → audit calories and protein
Using KeplerFit
Camera rep counting for squats and push-ups helps you keep quality high even when energy is lower; pair with photo-based logging to close the nutrition loop.