0

votes

long hike during fast

Answered on August 19, 2014
Created October 05, 2012 at 9:23 PM

Does exercising during a 16 hour fast increase the benefits?

Medium avatar

(2417)

on October 06, 2012
at 11:44 PM

Me too, works awesome for weight training. Fasting sucks big time for 2+ hr intense mountain hiking though.

Medium avatar

(2417)

on October 06, 2012
at 11:42 PM

Ingested fat that is. Flipping iPhone autocorrect sucks. Anyway, the point of drinking coffee on a fast before training is to increase the rate of release of fatty acids from adipose tissue into the blood to be burned. So drink it black before training like Martin Berkam recommends if body fat reduction is your goal. I can attest to the efficacy. To your question, if the hike is under 1-2hrs, intense fasted effort can work.....but I'd fuel lean protein and tubers immediately upon completion, and if the hike is over 2hrs, I would eat first before the start. My .02

Medium avatar

(2417)

on October 06, 2012
at 11:35 PM

I personally do not consider ingesting bulletproof coffe to be fasting. If it has calories it breaks the fast. Does taking in fat-only on a fast keep you in autophagy? Yes, so go ahead if that's your goal. Does it reduce total fat burning from stored (and especially from stubborn adipose tissue) fat? Absolutely. If you drink down butter and oil, they fill your body with free fatty acids. Is body fat that's stubborn to begin with somehow going to release into your blood to be burned at an increased rate when your blood is already carrying invested fat? Don't bet on it.

Medium avatar

(2417)

on October 06, 2012
at 11:15 PM

My experience exactly Alvaro. When I start up the mountain fasted I feel light and fast and awesome. Then 1-1.5 hrs later, boom I bonk hardcore and no amount of feeding recovers me.

Medium avatar

(3213)

on October 06, 2012
at 06:01 PM

Would you recommend bulletproof coffee before a 5 mile uphill hike? (Fasted)

Medium avatar

(3213)

on October 06, 2012
at 05:58 PM

I love how light and energetic I feel while exercising fasted, but I tend to crash after an hour or so of uphill hiking.

Medium avatar

(3213)

on October 06, 2012
at 05:55 PM

Great answer, thank you

Medium avatar

(3213)

on October 05, 2012
at 10:01 PM

I am .........

  • Size75 avatar

    asked by

    (3213)
  • Views
    4.2K
  • Last Activity
    1284D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

best answer

1
Medium avatar

on October 06, 2012
at 01:25 AM

I weight train fasted (16-24hrs). Feels awesome. I often lightly cycle fasted too for an hour or so. Feels great. I'm also a mountain hiker/climber. Hiking for the first hour or two up a big mountain feels energetic like I could go on fasted all day. Then I crash. HARD. At that point I'm bonked and no amount of eating on the trail will recover my stamina that day.

Bottom line: if it's under an hour you can do anything. Over an hour, slow easy walking with no incline is fine. Any real activity that gets strenuous, either in heartrate or pure power, as in hiking up an incline, isn't optimal at all.

Actually, though I offen go VLC/ZC for long periods, when it's mountain season, no way. I tried. I'd been keto adapted for 5 months. I literally bonked after 2-4 hrs.

When I'm hiking up a couple thousand meters, I go 8-10hrs. I start my day at 4:30 am with pemmican, just beef and fat. Waking the body up and starting your metabolic engine with carbs sets up a bad cycle of sugar crashing. After I've hiked hard for an hour or so on just the pemmican, tryin to wake myself up, pushing hard enough warm up to 130 BPM heart rate and sustain it, I start fueling my "hot" and receptive metabolism carbs before I get hungry. At that point they burn clean. I eat rice, raisins, coconut oil, maybe some glucose chips, all day while in hiking. Every few hours I'll grab a handful of lean jerky to keep up my aminos in the blood, but too much protein or fat other than coconut oil slows down the engine. After I reach camp in the afternoon, I wait an hour or so, then eat a ton of rice and lean protein, no fat. Then it's sleep time.

So, high fat and protein breakfast, carbs (starch and clean sugars 2:1) and coconut fat all day with little bit of lean protein, and all lean protein and carbs at night, no fat. Works me up many a mountain.

Daily life, I follow leangains, ZC fatty meat on rest days, lean meat and tubers on workout days, 8hr feeding window, faster lifting.

Tubers are more healthy than rice, but try carrying 5 days calories and extra fuel to cook them, at double your normal intake for a big 8 hr a day effort that way; fiber and water content is dead weight. Likewise I never eat sugar EVER in daily life. Try doing my hikes without a little boost! And try it fasted.....good luck! Every situation calls for the right approach, and dogma dieting will get you nowhere.

I have my normal life and training paleo, and I have my big ascent modified paleo.

Medium avatar

(3213)

on October 06, 2012
at 06:01 PM

Would you recommend bulletproof coffee before a 5 mile uphill hike? (Fasted)

Medium avatar

(2417)

on October 06, 2012
at 11:35 PM

I personally do not consider ingesting bulletproof coffe to be fasting. If it has calories it breaks the fast. Does taking in fat-only on a fast keep you in autophagy? Yes, so go ahead if that's your goal. Does it reduce total fat burning from stored (and especially from stubborn adipose tissue) fat? Absolutely. If you drink down butter and oil, they fill your body with free fatty acids. Is body fat that's stubborn to begin with somehow going to release into your blood to be burned at an increased rate when your blood is already carrying invested fat? Don't bet on it.

Medium avatar

(3213)

on October 06, 2012
at 05:55 PM

Great answer, thank you

Medium avatar

(2417)

on October 06, 2012
at 11:42 PM

Ingested fat that is. Flipping iPhone autocorrect sucks. Anyway, the point of drinking coffee on a fast before training is to increase the rate of release of fatty acids from adipose tissue into the blood to be burned. So drink it black before training like Martin Berkam recommends if body fat reduction is your goal. I can attest to the efficacy. To your question, if the hike is under 1-2hrs, intense fasted effort can work.....but I'd fuel lean protein and tubers immediately upon completion, and if the hike is over 2hrs, I would eat first before the start. My .02

1
F9638b939a6f85d67f60065677193cad

(4266)

on October 06, 2012
at 12:39 AM

I've done lots of long hikes while fasted. I think it's awesome. I bring food and eat if necessary but I'm usually able to do way more than I think I can and often the food goes uneaten. Last weekend I went for a fasted 3 hour run. That was awesome, too. Low level exercise (I run at sub 130 bpm heart rate, and hiking is in low 100s when not going up hill) uses fat for energy so it goes very well with fasting in my experience.

Medium avatar

(3213)

on October 06, 2012
at 05:58 PM

I love how light and energetic I feel while exercising fasted, but I tend to crash after an hour or so of uphill hiking.

Medium avatar

(2417)

on October 06, 2012
at 11:15 PM

My experience exactly Alvaro. When I start up the mountain fasted I feel light and fast and awesome. Then 1-1.5 hrs later, boom I bonk hardcore and no amount of feeding recovers me.

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 05, 2012
at 11:16 PM

Sure seems to based on what I have read. It improves your metabolic health and fuel use while also has been shown to preserve lean mass. I usually do my workouts (strength or other) anywhere between 16-24hr fasted.

1
2e1591c76896828077b930de5107f1af

on October 05, 2012
at 10:18 PM

i always weight-lift on an empty stomach to minimize the fat gain from bulking up. it dosnt bother my strength or endurance. but it might be different for other peeps.

Medium avatar

(2417)

on October 06, 2012
at 11:44 PM

Me too, works awesome for weight training. Fasting sucks big time for 2+ hr intense mountain hiking though.

0
B6c16d850e7305aad0507ad079ecf1d4

(232)

on October 05, 2012
at 09:26 PM

I think you would just be exhausted.

Medium avatar

(3213)

on October 05, 2012
at 10:01 PM

I am .........

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!