You've just ordered your cleanse and you're wondering whether you can keep up your workout routine during it, or whether there are things you should watch out for? Or do you want to use fasting as a reason to get back into exercise and make your everyday life more active?
Whether you've chosen or are still going to choose the juice cleanse, soup cleanse or food cleanse: we answer the most important questions about exercise while fasting, show you which sports suit your fasting method and how we at frank. plan our workouts while fasting.
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What does fasting mean?
For us, fasting is part of everyday life, just like eating! It's not only a ritual that has effects on your body, but also mental training. You free yourself, holistically, from all the ballast that has built up over time. For a set period you consciously go without your usual food and stimulants such as caffeine, nicotine and alcohol. You can also combine your fast with a digital break! Fasting lets you focus on what's essential and give your body, above all your digestion and your mind, a break. So you see: losing weight isn't the decisive point, it's about strengthening your mind and finding inner calm. Fasting can help you feel better, improve your attitude towards your body and mind, and build health-supporting routines into your everyday life. It's a way to get back in touch with your body and live more consciously. If you'd like to learn more about fasting, take a look here: "What is fasting?".
Can I exercise while fasting?
Our answer is a clear yes! Just because you give up your usual treats during your juice cleanse doesn't mean you have to give up exercise too. That said, this question comes with a range of benefits as well as potential downsides, which we'll lay out here. That way you can make the right decision for yourself!
What are the benefits of exercise while fasting?
For one, exercise during fasting can have a positive effect on your wellbeing. Exercise releases endorphins, which lift your mood and can help you feel energised and positive while fasting. Exercise also distracts you from fasting and can help you think less about rising hunger or appetite in weaker moments.
Exercising while you fast can also have numerous benefits for your body. In fact, during your fasting time it's important to get your cardiovascular system and metabolism moving through exercise and actively boost your body's oxygen supply. It may also help you kick-start your autophagy faster. Wondering what that is? Then read up here: "Boost your autophagy through fasting".
Maybe you've heard that while fasting you can start to feel cold or a little dizzy? That can happen, but it doesn't have to! The trigger is that your circulation and metabolism slip into an energy-saving mode because of the reduced carbohydrate intake. Movement can counteract this effect and so help you avoid feeling dizzy or cold.
Exercise during your juice cleanse has another important effect. As explained in our last blog post on "What does a juice cleanse do? About autophagy, mindset and mindfulness", when you cut carbohydrates your metabolism falls back on your fat and protein stores to form the simple sugar glucose. The breakdown of protein also affects your muscles. To counteract muscle loss, you should challenge your muscles with workouts. At the same time you send your body a signal that your protein sources are still needed and shouldn't be broken down for energy. If you want to take particular care to keep as much muscle mass as possible while fasting, or to take in extra nutrients because of a higher energy need, we recommend drinking a protein shake made from our protein powder "The Essential" alongside the juices.
What are the downsides of exercise while fasting?
If you've decided to exercise while fasting, there are a few things you should know. First of all, exercise can affect your energy level, especially if you're already in a phase of low nutrient intake. You might feel tired and exhausted, which could make your workout less effective. Your circulation can also be a bit less stable than usual.
The right workout plan for your fasting method
If you choose a longer fasting period, such as a 3 day juice cleanse or 5 day juice cleanse, it's a good idea to adjust the intensity of your workouts. The basic rule: Va piano! Put extra emphasis on warming up during your cleanse and reduce the load. While fasting you won't achieve peak athletic performance - don't force yourself into anything and keep an eye on your energy level. Because your circulation may be sensitive, we recommend avoiding both particularly explosive, intense sessions like high-intensity interval training (HIIT) and endurance training that lasts for hours. If you're a fan of strength training, lower the weights if needed.
For these reasons, while fasting we're big fans of slower bodyweight exercises, like those in yoga and Pilates. Walking in the fresh air is also a wonderful activity that gets your body going without being too strenuous.
With our juice cleanses it's an advantage to work out right before and after drinking your juices: that way the energy from the fruit and vegetables gets used and you make the most of the short rise in blood sugar.
If you opt for short fasting periods, such as 5:2 intermittent fasting, you can schedule your workouts outside the fasting period or at the end of it. When you exercise on an empty stomach, your body turns to its fat reserves faster and burns fat for energy instead of the carbohydrates from meals you ate earlier. Afterwards, refill your empty energy stores with your first meal to make sure you get the best nutrient supply.
Can I build muscle while fasting?
Since you're in a calorie deficit while fasting, building muscle isn't easy in principle. That's because in a calorie deficit your body saves as much as possible, so it doesn't put energy into building muscle mass. The technical terms for this are catabolism (breakdown) and anabolism (build-up). Even so, as a beginner you may still build some muscle at first, even in a calorie deficit, because your body is trying to adapt to the new load.
How do I prevent muscle loss while fasting?
Some protein breakdown is part of fasting: once your glycogen stores are empty, protein is briefly used as an energy source before you reach ketosis and your fat is used as a long-term energy store.
But note: the amount of protein used is so small that you probably won't even notice. Plenty of people who fast are delighted to find they're just as strong during the cleanse as before. As soon as you eat according to your needs again after your cleanse and challenge your muscles, they'll be fully supplied with nutrients again.
If you still want to pay special attention to your muscle mass during the cleanse, we recommend the vegan frank. protein powder as a supplement. You should also keep your muscles active by building light physical activity like walks, jogging or yoga into your day. Also remember to drink enough to keep your body hydrated and support your metabolism.
What do I need to watch out for while exercising?
Nobody knows you as well as you do, so listen to your body! If you notice it's getting too strenuous and your circulation isn't stable, take an extra break or two during the exercises. Since your body can't deliver peak performance in a fasted state because of the low energy intake, don't overdo it! Your blood sugar level is lower than usual while fasting. So warm up thoroughly before your workout. That way you prepare your body for the exercises ahead and avoid circulation problems. Dizziness and trembling are important signals you should definitely listen to. As soon as you notice you're no longer steady on your feet, end the workout straight away!
It's quite possible that your body sends you different signals on different fasting days. React to them and adapt your workout plan to how your body feels. While fasting, it shouldn't be about hitting your personal best time or lifting your maximum weight.
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If you're new to exercise, we recommend using the fasting days as a short time out and giving your body the chance to refill its energy stores. Instead of completely wearing yourself out at the gym or stubbornly chasing your running plan, it's better to schedule lighter workouts for the first few days. How about a yoga session on your mat or a long walk in the sun?
In our frank. app we've put together some unique yoga sequences with Katharina Holl, perfectly matched to your fasting routine!
Our favourite workouts during a juice cleanse
Here at frank. we like to take on a juice cleanse or soup cleanse together as a team. Often one colleague starts the initiative and in the end everyone's on board. It's perfect for swapping notes, motivating each other and sharing your own experiences.
For all of us, exercise is an important part of fasting. The type of sport varies according to our own needs and hobbies.
One frank. team member loves to hop on the spinning bike even during her juice cleanse. She does sweaty workouts with her sports friends and builds muscle with home workouts. While one of us cycles, another takes it slowly. As a gifted volleyball player, she regularly trains with her team. But while her energy level isn't quite at its peak in the first days of her juice cleanse, she uses the time for plenty of breaks, which are hugely important for recovery in sport! On day three, she has found so far that she has more energy and that her attention and reaction speed increase enormously. Perfect for a two-hour session in the sports hall!
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Another frank. team member shares her experience: "I find my balance to work every day with strength training at the gym. I still like to start my juice cleanse relaxed and give myself a break from training. On day one of my juice cleanse I grab my dog and go on long walks. Walking helps get my circulation going and does me good. On day two it's off to the gym for an upper-body workout. The next day my strength clearly returned and I used the energy for a thorough leg workout. Usually I also like to hop on the bike at the end of my workout. I skip the cardio training during the cleanse, though."
When should I work out while fasting?
In general, it's all a question of you and your body. Some people feel full of energy while fasting and ready to rock their workouts, while others may be a bit more tired. If you're one of those who feel energised, it's absolutely fine to carry on training while fasting. There are a few things to watch out for, though: first, listen to your body. If you feel weak or dizzy, it may be better to take a break from training. Second, make sure you drink enough water, especially if you're training intensely.
And finally, be open to adjustments. You may need to tweak your training slightly to fit your fasting schedule. In the end, it's about listening to yourself and doing what feels best for you. Your main goal during the fasting period shouldn't be peak sporting performance, you should use the chance to listen to your body and become more mindful. After fasting you can get back into training full of energy!
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Should athletes fast?
If you're an athlete who trains regularly and prepares for competitions, you may not want to fast during these intense phases. It's important to give your body enough energy to perform at its best and prevent injuries. Outside of competition periods, though, fasting can actually have many benefits for you. For example, it can increase your mental focus, which helps you concentrate better on your training and reach your goals. Some athletes swear that fasting improves their mental clarity and boosts their performance. So even though you should make sure you have enough energy to do your best during competition phases, fasting outside those times could be a good way to complement your training and build your mental strength.
Our conclusion on exercise and fasting
As you've seen, the most important thing about exercise during a juice cleanse is to trust your gut feeling: if you feel good and fancy a workout, and have no complaints like circulation problems or strong headaches, nothing stands in the way of your session.
Even so, it can make sense to adapt your training to your fasting state. Instead of heavy, long sessions, whether strength or endurance training, why not try yoga, Pilates or relaxed walks.
Make sure you warm up thoroughly before exercising, because blood pressure is lower than normal while fasting. And be aware that you won't deliver peak performance in a fasted state!
