Benefits of fasting for strength and muscle growth
I fast for at least 40 hours, twice every month, and my strength has dramatically increased. Recently, I pulled an easy raw 330kg deadlift. Today, I'm going to show you why fasting is essentially a cheat code for improving athletic performance, including strength, recovery, and endurance.
Interest in fasting has surged recently, especially on social media, but it's far from a new concept. Historically, fasting has been practiced across many cultures and religions—Moses and Jesus famously fasted for 40 days and nights, ancient Hindu traditions included fasting as early as 1500 BCE, and fasting practices are central in Lent, Ramadan, and even various African cultures.
But here’s the intriguing part: some of history’s mightiest warriors used fasting to their advantage. Ancient Spartans regularly practiced intermittent and prolonged fasting, believing it increased resilience, strength, and battlefield endurance. Similarly, Roman Legionnaires restricted food intake to optimise performance. Samurai warriors fasted before battle to sharpen their agility and mental clarity. This practice was common among Vikings and Native American warriors too.
So, why is fasting so effective?
Different Types of Fasting
Fasting generally falls into two main categories:
- Intermittent fasting: Shorter fasting cycles alternating between eating and fasting windows within a day or week.
- Prolonged fasting: Extended fasting periods lasting multiple days or even a week.
While intermittent fasting has benefits, I’ve found prolonged fasting to be significantly more impactful.
The Scientific Benefits of Fasting for Athletic Gains
1. Growth Hormone Boost
Growth hormone (GH) is crucial for recovery, muscle growth, and strength. Research indicates fasting can significantly increase GH levels—a 24-hour fast can boost GH by up to five times normal levels (1). As GH naturally declines with age (around 15% each decade after 30), fasting becomes increasingly beneficial as you age.
2. Enhanced Muscle Growth Through Autophagy
Contrary to popular belief, fasting can support muscle growth through autophagy, your body's cellular recycling system. Starting between 12 to 48 hours into fasting, autophagy helps remove damaged cells and regenerate healthier ones, significantly reducing inflammation and improving muscle recovery after intense training sessions (2).For example, my deadlift recently increased from 310kg to 330kg in just two weeks, partly due to enhanced recovery from fasting-induced autophagy. Fasting doesn't directly build muscle but sets the stage for optimal muscle repair and growth.
3. Improved Nutrient Absorption
Fasting improves digestive efficiency, insulin sensitivity, and gut health, significantly enhancing how your body absorbs nutrients post-fast (3). When you resume eating, your muscles are more responsive to insulin, improving glucose and amino acid uptake critical for muscle repair and growth.
4. Better Mood and Mental Clarity
Fasting positively influences mood, clarity, and overall cognitive function, partly through increased production of brain-derived neurotrophic factor (BDNF). Improved mood directly translates to better performance in the gym, as a positive mindset boosts motivation, intensity, and overall lifting quality (4).
Additional Benefits: Fat-Induced Ketogenesis
Fasting triggers ketogenesis, shifting your body’s primary fuel source from glucose to fats. Ketones produced during fasting enhance mitochondrial efficiency and reduce oxidative stress, boosting both brain function and fat loss (5).
Best Practices for Maximizing Fasting Benefits
- Optimize sleep: Quality sleep significantly enhances fasting benefits. Plan your fasting windows to incorporate two natural sleep cycles (around 40-62 hours).
- Breaking your fast: Start gently with fruits and watery vegetables, allowing your digestive system to reawaken before introducing heavier foods.
- Hydration: Drink ample water both during and after your fasting period.
- Herbs: Incorporating herbs during fasting accelerates benefits, supporting organ health, cellular function, stress reduction, and detoxification.
Fasting, combined with good lifestyle habits, quality sleep, and strategic use of herbs, can unlock powerful athletic advantages, pushing you closer to peak performance.For more detailed guidance or to join my fasting group, DM me at Fueled by Herbs.
Peace!
