The FastDay Forum

I don't struggle to exercise on fast days, but on the day after a fast I feel really depleted.

I've learned about a lot of things that my system can't take first thing post-fast, oats and mushrooms for a start... What I need is ideas for energising foods that I can eat first thing before exercising, usually a couple of hours later.

N.B. I can't exercise first thing during the week, due to small children (hubby leaves early for work) and the school run.

[carorees]

I'm not much of an expert as I'm rather exercise phobic , but I think it depends on the kind of exercise you're doing. If it is high intensity you need some glycogen stores which may well be depleted after the fast, so you need carbohydrates, if low intensity you ought to be able to exercise without anything by burning your fat stores so if you're finding it hard it might suggest you are not fully fat adapted.

@creakyPete is the person to ask!

If you're strength training, protein is good. I generally try to eat after I exercise, though.

Try something as simple as a stock cube drink about 1/2 hour before.

Thanks girls.

MaryAnn, I would prefer to eat afterwards too. However, I get up at 05:45 to take hubby to athe station, then get home to wake the children, and we have a long drive to school. By the one I get home at 08:30 ish I'm famished! On a fast day I seem to be ok but I guess that's logical, since I have fed the day before. Obviously with me doing ADF, this is now a regular problem.

I'm running three -4 times a week, with two of those sessions being interval or progression runs, and one being a longer steady run. My longest run this week will be 45mins. I'm fine if doing something like Pilates.

When I've had stuff like banana on toast first thing I've been ok, but I was trying to avoid the bread (not carbs per se) as it does stick to me.

I tend to eat a banana for early races when I don't get up early enough to eat more. It's a pretty high carb fruit, though, if you're avoiding carbs.

[janeg]

I find a smoothie of banana, orange, rasps, yoghurt and milk with a couple of oatcakes (and nutella shhhhh! ) reallly works for me. 2 hours later and I can shred or HIIT effectively with no feelings of 'oh help, breakfast is going to go'- ness.
Works for me . I don't calorie count or bother with carb count and usually 4:3

Thanks again. I hadn't thought about salt replacement so the suggestion of a stock cube drink is noted.

I don't count calories or carbs, the bread thing is just that, bread seems to tick to me and always has. Carbs as a whole I have no issue with. So I will also try the smoothies

I've also realised that since starting to take hubby to the station (since Jan) I've been doing what he does and having an espresso coffee first thing. Normally I have instant first thing then espresso/filter coffees during the day. So I will try cutting that out and see if it helps me tolerate food.

Sorry, late to respond to the call from Carorees (well I did respond earlier but it never appeared) and nothing much to add. I have a Nature Valley oat bar (220 cals?) before parkrun 5k races on Saturdays, and occasionally a ripe banana as well or instead. No problem with digestion but sometimes feel a bit flat in the last mile.
Coffee is supposed to help, as is beetroot (or the juice) and I used to have porage oats or cornflakes in the old days without problems.
There are artificial aids like Maxim maltodextrin powder to mix with water/squash for slow-release carbs but they should not be necessary for short, medium pace runs.
You could add a bit to your fasting allocation or eat a bit later on your fasting days if exercise is due the next day, I suppose - 500 cals is not cast in stone...