Running head: CAN FASTING MAKE YOU FASTER?

Intermittent Fasting for Aerobic Performance: Can Fasting Make You Faster?

Matthew Carson & Cassidy Penney

SPSC 3256 - Research Methods

Presented to: Laura Farres & Karine Hamm

December 2, 2019

Abstract
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Purpose: The purpose of this study will be to explore the effects of medium-term (1-2 months)
intermittent fasting (IF) on amateur runners and the differences between male and female
responses to IF using a mixed-methods approach. This study hypothesized that intermittent
fasting will have a positive impact on the quality of aerobic performance, while also being a
difficult regimen to adhere to long-term. Methods: Participants (n=100, n=50 per condition)
were randomly assigned to a control protocol or an IF condition and followed a two-month-long
running program. Respiratory exchange ratio (RER) and maximal oxygen consumption (VO2
max) tests were used to determine the extent of changes in aerobic performance. Semi-structured
interviews were conducted with a clustered sampling of participants (n=20) within the
intermittent fasting condition to delve into personal experiences. Results: In the intermittent
fasting group, the researchers expect RER values to decrease and VO2 max values to increase,
showing that participants in the IF condition had increased fat utilization and increased maximal
oxygen consumption at the end of the intervention. Based on interviews, the researchers also
expect that the IF program might be difficult to adhere to in the long-term and participants may
exhibit a mixed acceptance of IF overall. Conclusion: The hypothesis of this study was
supported and IF was an effective nutrition program. Runners may begin to use this data to
create amateur training programs that involve IF as a nutritional component. Further research
might be needed to examine how to create an IF that facilitates long-term adherence.

Introduction
There have been many dietary trends over the years that have taken the public by storm
and are proclaimed to be the best diet for the typical individual. From the Atkins diet to juice
cleanses, it seems as if every few years a new diet emerges from the nutrition field. In recent
times, intermittent fasting (IF) has risen to the forefront as one of the premier dieting programs.
Riding a wave backed by scientific literature, the public has adopted IF as the best possible diet
to lose weight and improve the quality of life. While it may seem that IF is scientifically
bulletproof, there are still many gaps in the literature and research still needs to be conducted in
order to determine the external validity of IF for different populations and long-term adherence.
What is Intermittent Fasting
Before diving into the literature and identifying gaps, it is prudent to discuss what IF
entails. IF is a diet characterized by alternating periods of eating windows and fasting windows
throughout the week or throughout the day (Cioffi et al., 2018). Within IF, however, there is
wide variation in terms of specific window length, as detailed in the following section.

Intermittent Fasting Protocols

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Related to IF, there are various different protocols that have been utilized be researchers,
with the most popular being the 5:2 fast (Cioffi et al., 2018). The 5:2 fast involves either two
consecutive or non-consecutive 24-hour periods of fasting with 5 days at ad libitum (Cioffi et al.,
2018). Other more specific IF regimens include alternate day fasting (ADF), which involves
alternating 24-hour periods of eating and fasting windows; time restricted feeding (TRF); 16:8 or
20:4 fasts, which describe fasting windows of either 16 or 20 hours with 8 hour or 4 hour eating
windows at ad libitum respectively (Ahmed et al., 2018). Please note that the focus of our
research will not address Ramadan fasting which is an Islamic fast characterized by abstinence
from food and other pleasures from sunrise to sunset during the month of Ramadan (Chaouachi
et al., 2009). Due to Ramadan being a fast that can last significantly longer than recommended
intermittent fasting (8-hour eating window), there are a multitude of effects that are detrimental
to the body that can only be alleviated with coping mechanisms as Chaouachi et al. (2012)
suggests. These adverse effects include: sleep deprivation, severe energy restriction, dehydration
and circadian rhythm disruption. Therefore, this review will only focus on IF and not Ramadan
fasting.
Benefits of Intermittent Fasting
There are many benefits to IF that the literature has identified. The most common
benefits include: hormonal balance, body composition and free fatty acid (FFA) metabolism.
Hormonal balance is often overlooked by the layman when examining the benefits of IF.
That being said, there are many hormones that play a key role in regulating hunger and
metabolism. Leptin, which is released in response to low blood glucose levels and stimulates a
hunger response was found to decrease 40% in ADF participants (Varady et al., 2013).
Adiponectin, a hormone responsible for FFA breakdown and glucose regulation was found to
increase 25% in resistance trained males in an eight week TRF protocol (Moro et al., 2016). And
in the Varady et al. (2013) study, adiponectin was found to increase by 10%. Insulin which
stimulates glucose uptake into the cell has been found to decrease in response to intermittent
fasting (Moro et al., 2016). This results in lower levels of blood glucose within the body, shifting
the predominant energy substrate used to FFA. The aforementioned hormones, in conjunction
with other substances can assist in both weight loss and FFA metabolism.
FFA metabolism has been found to increase during IF protocols, with increased lipolysis
identified as the main driver of FFA utilization during IF (Anton et al., 2018). Furthermore, in a
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study comparing the effects of overnight fast vs 24-hour fast, circulating FFA levels showed a
2.8 fold increase during 24-hour fasting trials (Salgin et al., 2009).
In the general population, body weight and fat mass is almost always reduced in IF
participants with a 2018 meta-analysis identifying significant reductions in body weight,
reductions in fat free mass and maintenance of lean body mass (Harris et al., 2018). Although the
results from this study found no significant difference between IF to CR protocols, IF is still an
effective technique for achieving optimal body composition. Furthermore, IF may have more
long term benefits over the typical calorie restriction, such as increase in feelings of satiety and
long term adherence to IF (Johnstone, 2015). Consistently studies (Ahmed et al., 2018) (Cioffi et
al., 2018) (Harris et al., 2018) (Moro et al., 2016) (Varady et al., 2013) have found that body fat
percentage decreases during IF protocols, which has a positive impact on athletes and will be
addressed later.
Intermittent Fasting in Athletes
Looking at the benefits of IF from a broad sense, many of them are applicable to athletic
performance including: body composition, FFA mobilization and utilization, and hormone
balance and sensitivity. Indeed, there have been many studies that have looked at intermittent
fasting in athletes and have drawn similar conclusions.
Returning back to the study done by Moro et al. (2016), the researchers conducted an 8
week intervention program that involved time restricted feeding with an eight hour eating
window, compared to a control ad libitum group. This study was performed on resistance trained
males, who continued to perform regular workouts during the study (Moro et al., 2016). The
study found a decrease in fat mass, lower body fat percentage, maintenance of muscle mass and
posited that these were beneficial to the resistance trained athlete (Moro et al., 2016). However,
the study also found that hormones beneficial to training, such as testosterone, were lowered in
the time restricted feeding protocol. Overall they suggest that intermittent fasting would be a
good diet plan for those in the maintenance phase of resistance training, rather than those looking
to build muscle mass in the initial phases of a training program (Moro et al., 2016).
Unfortunately, the extent of intermittent fasting benefits seems to stop at muscle mass
maintenance. Another study examined a group of males performing resistance training but with
the goal of increasing muscle mass (Tinsley et al., 2017). This study found that intermittent
fasting was actually detrimental to hypertrophy with a mean of -0.2 kg difference from the
CAN FASTING MAKE YOU FASTER? 5

beginning of the intervention to the end. On the other hand, the control group displayed an
average of +2.3 kg of lean body tissue. Due to the positive effects of IF being limited in
anaerobic conditions, the next logical step would be to examine IF in aerobic conditions.
When looking at the effects of intermittent fasting in aerobic athletes the literature is
sparse and contains very few human studies which limits the external validity. In rat studies,
particularly a 2017 (Moraes, Portari, Ferraz, da Silva & Marocolo) study which looked at the
effects of combining aerobic activity (swimming) with intermittent fasting, there are many
benefits of intermittent fasting on aerobic exercise. The researchers looked at body composition,
lipid metabolism and brown adipose tissue (Moraes et al., 2017). In terms of body composition,
the rats experienced a reduction of body fat percentage (Moraes et al., 2017). Furthermore, the
rats experienced numerous positive lipid metabolism adaptations including: increased circulating
FFA’s and an increase in triglyceride storage near muscle tissue.
In one of the few studies conducted using human participants compared the effects of
exercising in the fasted state verses in the fed state for both anaerobic and aerobic cycling
protocols (Terada, 2019). While the study focused on an overnight fast prior to testing, instead of
a fasting intervention program, the results are still aligned with what has been examined thus far.
In the anaerobic testing, max power output was lower in participants in a fasted state compared
to fed participants (Terada, 2019). On the other hand, in the aerobic cycling tests time till
exhaustion was 3 minutes longer in the fasted state compared to the fed state in participants
(Terada, 2019).
Research Focus
Based on these findings, it would appear that there is a gap in the literature when it comes
to exploring the effects of IF on aerobic athletes. Anaerobic athletes seem to be frequently
studied, which poses a need for exploration on aerobic athletes. It also appears that there is
limited literature available that does not focus solely on high performance athletes or specifically
male athletes. Future research could benefit from exploring the effects of IF on non-professional
athletes, providing results that would be more applicable to the general population. Most studies
found also seem to primarily utilize non-human subjects when exploring the effects of
intermittent fasting on aerobic exercise conditions. The use of human subjects in future research
exploring the effects of IF on aerobic exercise would provide more reliable external validity.
Finally, there also appears to be a prevalence of short-term studies relating to IF, rather than
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medium to long term studies. The effects of IF are most frequently evaluated over the course of a
short time period, this would suggest that there is a need for exploration on the medium to long
term effects of such a diet regimen. While not directly addresses, all of the studies covered in this
review look at IF through a quantitative lens and this suggests qualitative studies should be
employed in future research to develop a deeper understanding of IF
Therefore, based on the gaps in literature, this study will take a mixed methods approach
to explore the effects of medium-term (1-2 months) IF on non-professional runners and the
differences between male and female responses to IF. The researchers hypothesize that IF will
have a positive impact on aerobic performance with decreased RER values and increased VO2
max values. Additionally, the researchers expect to see a mixed reception of IF from the
interview portion of the study.
Design & Methodology
This study will be using a mixed-methods experimental design. Mixed methods
approaches have been used by many studies to develop a deeper understanding of personal
experiences related to quantitative data. A 2015 study (James, Wirth, Harville, & Efunbumi)
used a mixed-methods format to examine dieting trends in baby boomer men and the interviews
revealed more variables that the original survey did not account for. Two other studies used
similar mixed methods approaches within the topic of dieting (Harris et al., 2019) (Snethen et al.,
2008). To this date, no studies with intermittent fasting have used a mixed-methods approach,
which is a gap this study will address. This study will be looking at the physiological responses
(VO2 max and RER) to intermittent fasting and how these will impact aerobic performance.
Furthermore, in order to gain a deeper understanding of the results, the study will qualitatively
examine personal responses to IF through semi-structured interviews. All in all, this will achieve
a greater external validity for the study with both lab data and personal experiences taken into
account for the discussion portion of the research. The results of this study will show whether or
not IF is an applicable dietary regimen to improve aerobic performance in experienced non-
professional runners.
The researchers will obtain written informed consent from all participants after they are
fully informed of the experimental procedures, potential risks, and discomforts associated with
the study. Participants will be made aware that they can withdraw from the study at any time
and that there will be no disadvantage to them in any way if doing so. After obtaining written
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consent from participants, meal plans created by a registered dietician along with a training plan
created by a certified running coach will be distributed among participants. This study presents
minimal risk to participants with potential risks including: nausea, dizziness, feelings of hunger,
fatigue, fainting, vomiting, injury, and mental harm. This study is pending Douglas College
Ethics Board approval and ethics procedures align with TCPS-2 requirements.
Positionality
Matthew Carson is a fourth year undergraduate student at Douglas College, majoring in
physical education and coaching with kinesiology designation, and minoring in biology. Carson
is a strong physiology student with a realist approach when it comes to research. For the most
part, Carson prefers quantitative data in research and seeks to discover truths about the physical
world. Carson has experience with intermittent fasting, completing a seminar on the topic in
addition to going through the dietary regimen himself. However, Carson may view the results in
a more positive light then they might necessarily convey, as he views IF as an effective dietary
regimen and therefore might seek out results that align with his preconceived notions. Overall,
Carson will bring a critical eye to the research and is looking forward to interpreting the results
of the research and applying it to his professional practice as a soccer coach and future educator.
Cassidy Penney is a third year undergraduate student at Douglas College, pursuing a
bachelor's degree in Physical Education and Coaching along with a specialization in kinesiology.
Penney is passionate about subjects including biomechanics and physiology, and has a strong
interest in aerobic performance activities, specifically long distance running. Penney has
personal experience with long-distance running, and has competed in events covering distances
of five and ten kilometres. When it comes to completing this study, Penney brings an
understanding and interest for both the qualitative and quantitative areas of research and believes
that utilizing both in mixed methods approach lends to stronger findings with greater external
validity.
Sampling
Runners (n=80-100, ages 19-40) local to the lower mainland (Metro Vancouver: West
Vancouver, North Vancouver, Vancouver, Richmond, Delta, Surrey, Langley, Burnaby, New
Westminster, Port Moody, Coquitlam, Port Coquitlam, Pitt Meadows, Maple Ridge) of British
Columbia, Canada, will act as participants in the study. Participants must be healthy, have a
minimum of two years of running experience, and be non-professional athletes. Recruitment
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will be done through mailing lists, social networks, running coaches, and fliers placed in running
stores (Running Room and Forerunners) and at races within British Columbia, Canada. The
recruitment process will take two months. Prior to beginning the study, all participants will give
written informed consent and will be made aware that they can withdraw from the study at any
time without any harm to them. Twenty-five gift cards will be raffled off to participants.
From all the runners who will be randomly assigned to the IF condition, twenty will be
randomly selected and invited to participate in a semi-structured interview (n=20). Prior to
beginning the interview, participants will be made aware of the aims of the study and data
security.
The researchers decided upon the chosen inclusion criteria because they felt that a
minimum of two years running experience was suitable to distinguish between experienced and
beginner runners. Professional runners were excluded due to the fact that a large amount of peer
reviewed literature has already been done regarding professional athletes. And the decision was
made to exclude beginner runners because their lack of skill may influence results in a way that
does not accurately represent IF. It is known that beginner runners have greater opportunity for
quick improvement and performance adaptations, in comparison to experienced runners, which
may result in the skewing of VO2 max results and thus the disruption of data collection.
Quantitative Study - Data Collection
This study will have participants follow a two-month-long running program and will
conduct tests to determine the extent of changes in the quality of aerobic performance in
participants who will follow an intermittent fasting diet regimen in comparison to those who will
not. The tests used in this study will include a respiratory exchange ratio (RER) test and a
maximal oxygen consumption (VO2 max) test. Another study examining improvements in
aerobic performance used similar tests with VO2 max and RER acting indicators of performance
on treadmill running with beetroot juice supplements (Fiddler, Fiddler, Ashton, & Lind, 2018).
VO2 max and RER will be measured using the equipment available at the Sports Science
laboratory at Douglas College. See Appendix E for potential testing schedule.
All data collected regarding VO2 max and RER values will be kept on a secured
harddrive, encrypted, and password protected. Once the study has been completed, the data
collected will be kept for two years and then destroyed. Participants’ identities will be protected
by assigning them a number that correlates with their collected data.
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Quantitative Variables
Descriptive data that will be collected pre-trial includes participants’ height (cm), body
weight (kg), age (years), sex, lean body mass (kg), and overall body composition (body fat %).
The independent variable of this study is dietary regimen. This variable is divided into
two levels, a control condition in which participants will follow an ad libitum dietary routine,
and an intervention condition in which participants will follow an intermittent fasting dietary
protocol. The primary outcome measures and dependent variables of this study include relative
VO2 max (mL.min-1.kg-1) and respiratory exchange ratio (RER).
Quantitative Analyses
Inferential statistics will be used to determine the level of association between the
independent variable (IF and control) and the dependent variable (RER and VO2 max). An
independent t-test will be used to determine if there were differences in results between
participants in the control group and those in the IF group on both dependent variables (Jones,
2015, p. 264-265). All analyses will be performed using Statistical Package for the Social
Sciences (SPSS) for Windows.
Qualitative Study - Data Collection
Following the two month protocol, twenty semi-structured interviews will be conducted
with participants in a one-on-one setting. Participants invited to participate in semi-structured
interviews will be cluster sampled from those assigned to the IF condition, from sub-groups
based on gender, experience, abilities, and age. Semi-structured interviews allow the researchers
to explore emerging themes within an interview and similar studies have used this approach
before with an Australian study looking at dieting approaches using semi-structured interviews to
this effect (Leske, Strodl, & Xiang-Yu, 2012). Interviews will be conducted using a
semistructured interview guide (see Appendix D) and will be audio-recorded and later
transcribed verbatim.
Qualitative Analyses
Interview data will be audio-recorded and transcribed verbatim. Following transcription,
interview data will then be organized into coded categories that provide logical structure and
allow further dissection into themes (Jones, 2015, p. 276-277). Axial coding will then occur to
further break down any developed themes into more specific subthemes (Jones, 2015, p. 276-
277). Once all of the themes are established, the researchers will then further analyze the
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developed themes for patterns, potential explanations, and any causal relationships (Jones, 2015,
p. 276-277). Finally, the researchers will do selective coding in which they reread the raw data
from the transcribed interviews and search for points that develop chosen themes or that further
clarify their analysis. Confirmation bias will be avoided by looking for data that are
contradictory to the researchers’ developed themes.
All audio recordings of interviews will be kept on a secured harddrive, encrypted, and
password protected.
Limitations
Potential limitations to this study pertaining to research design include a lack of
assurance that participants will strictly follow an IF dieting regimen as well as the prescribed
running plan. Another challenge to this study is that the sample that will be used may not
accurately represent the entire running population. It is also likely that due to genetics
participants will exhibit individual differences in their responses to an IF diet, posing another
challenge to this study. A final challenge to this study is it’s lack of applicability to beginner
runners, athletes in a sport that requires both aerobic and anaerobic capabilities, and individuals
over the age of forty years old. In relation to future research, exploration into the effects that an
IF diet has on the following populations is needed: older populations, beginner runners, or
athletes in sports that are not exclusive in energy system requirements.
Conclusion
In summation, this study will be using a mixed-methods approach. Data collection will
involve measuring VO2 max and RER before, mid-way through intervention and at the end of
the intervention with 100 non-professional runners. Semi-structured interviews will take place
mid-way through intervention and at the end of the intervention with 20 cluster sampled athletes
from the study. At the end of the data collection and data analysis, the study will discuss the
overall effects of IF on aerobic running performance. The results of this study will show
whether or not IF is an applicable dietary regimen to improve aerobic performance in
experienced non-professional runners.
The researchers anticipate to see a difference in RER and VO2 max values between
participants assigned to the IF condition and those assigned to the control condition. It is
expected that participants following an IF diet will demonstrate decreases in RER values and
increases in VO2 max.
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Expected Results
The researchers have not conducted the study yet, but expect the data to display the
following results. It is expected that participants in the IF group will exhibit decreased RER
values, signifying greater utilization of fat for fuel in comparison to the control group. It is also
expected that participants in the IF group will exhibit increased VO2 max values compared to the
control group, demonstrating greater aerobic capacity. Finally, the researchers also expect the
completion of semi-structured interviews with participants assigned to the IF condition to reveal
that the IF program was difficult to adhere to in the long-term.
The proposed study presents the following limitations. Firstly, the researchers do not
have a guaranteed certainty of strict adherence to the prescribed diet regimen and running
program given to participants. Secondly, the sample of participants used may not serve as an
accurate representation of runners located within the Lower Mainland of British Columbia,
Canada. Finally, the study lacks applicability to groups outside of the sample used for this study.
More specifically, individuals under nineteen and over forty years old, beginner or professional
runners, and finally anaerobic athletes.
Conclusion
The researchers expect that the hypothesis of this study will be supported, specifically
that IF will be an effective nutrition program for improving aerobic capacity. It is expected that
participants following an IF diet will demonstrate decreases in RER values and increases in VO2
max, in comparison to those assigned to the control conditions. These findings would suggest
that participants assigned to the IF condition would have a great ability to utilize fat as a fuel
source as well as an increased aerobic capacity. With these findings, runners may begin to use
this data to create amateur training programs that involve IF as a nutritional component. The
researchers also expect that IF will be a difficult dietary regimen to adhere to long term, and
further research might be needed to examine how to create an IF program that facilitates long-
term adherence.
CAN FASTING MAKE YOU FASTER? 12

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Appendix A

Ethics Checklist
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CAN FASTING MAKE YOU FASTER? 18

Appendix B
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Participant Information Sheet

Intermittent Fasting and Aerobic Performance

INFORMATION SHEET FOR

PARTICIPANTS

Thank you for showing interest in this project. Please read through the provided information

sheet carefully prior to deciding whether or not you wish to participate. If you make the decision

to participate, we thank you. If you decide not to participate, there will be no consequences or

disadvantage to you of any kind and we appreciate you considering our request.

What is the Aim of the Project?

This project is being completed as a part of the requirements for the completion of Research

Methods (SPSC 3256) a course in the Bachelor of Physical Education and Coaching Program at

Douglas College.

The aim of this project is to explore the effects of time restricted feeding (intermittent fasting) on

the quality of aerobic exercise performance. More specifically, the amount of oxygen that the

body is capable of using (VO2 max) and the predominance of the use of carbohydrates or fats as

fuel (respiratory exchange ratio).

What Type of Participants are Needed?

We are seeking experienced (over 2 years of running history), non-professional runners of both

genders (male and female) who are 19 or over and 40 years old and under.

People who are in one or more of the categories listed below will not be able to participate in the

project because, in the opinion of the researchers and the Ethics Committee of Douglas College,

it may involve an unacceptable risk to them:

- Individuals who are injured or physically unable.

CAN FASTING MAKE YOU FASTER? 20

- Individuals who have been running for less than two years and would fall under the

category of a beginner.

- Individuals who are professional runners.

- Individuals who are under the age of 19 years old, or who are over the age of 40 years

old.

- Individuals who have experienced disordered eating in the past or who struggle with

body image.

- Individuals for whom time restricted feeding would not be appropriate, including but not

limited to: pregnant women and underweight individuals

What will Participants be Asked to Do?

Should you agree to take part in this project, you will be asked to:

- Follow a prescribed diet plan and only eat during certain times of the day (eg. between 2

PM and 6 PM).

- Follow and maintain a prescribed running plan over the course of two months.

- Be able to commit to biweekly check-ins.

Please be aware that you may decide not to take part in the project without any disadvantage to

yourself of any kind.

What Procedures will be Followed in the Case of Injury or Harm?

In the case of physical injury or harm, participants are able to be referred to a physician,

physiotherapist, or nutritionist. In the case of mental harm, subjects have the option of being

referred to a psychologist or counsellor.

Can Participants Change their Mind and Withdraw from the Project?
CAN FASTING MAKE YOU FASTER? 21

You may withdraw from participation in the project at anytime and without any disadvantage to

yourself of any kind.

What Data or Information will be Collected and What Use will be Made of it?

The researchers of this project will be gathering the following information from participants:

- Body composition measurements, including: height, weight, and body fat percentage.

- Aerobic performance measurements, including: VO2 max, respiratory exchange ratio,

- Information about personal experience throughout the study will be gathered from semi-

structured interviews.

Data and information relating to body composition will be collected for the purpose of

determining the influence of intermittent fasting on body composition.

Data and information relating to aerobic performance will be collected for the purpose of

determining the influence of intermittent fasting on aerobic performance.

Data and information relating to personal experience through the study will be collected for the

purpose of determining the participants’ subjective experiences with intermittent fasting and the

extent to which it is a practical dieting regimen.

The data will be used to measure the effectiveness of intermittent fasting and access will only be

granted to the researchers and participants upon request.

You are most welcome to request a copy of the results of the project should you wish.

The data collected will be securely stored in such a way that only those mentioned above will be

able to gain access to it. At the end of the project, any personal information will be destroyed

immediately except that, as required by the Douglas College’s research policy, and raw data on

which the results of the project depend will be retained in secure storage for five years, after

which it will be destroyed.

CAN FASTING MAKE YOU FASTER? 22

What if Participants have any Questions?

If you have any questions about our project, either now or in the future, please feel free to

contact either:

Matthew Carson Cassidy Penney Name of Supervisor: Laura

Department of Science and
Technology
University Telephone
Number: (604) 527-5400
Department of Science and
Technology
University Telephone
Number: (604) 527-5400
Farres & Karine Hamm
Department of Science and
Technology
University Telephone
Number: (604) 527-5400

Appendix C

Participant Consent Form

Intermittent Fasting and Aerobic Performance

INFORMATION SHEET FOR

PARTICIPANTS
CAN FASTING MAKE YOU FASTER? 23

I have read the Information Sheet concerning this project and understand what it is about. All

my questions have been answered to my satisfaction. I understand that I am free to request

further information at any stage. I know that:

1) My participation in the project is entirely voluntary;

2) I am free to withdraw from the project at any time without any disadvantage;

3) The data will be destroyed at the conclusion of the project but any raw data on which the

results of the project depend will be retained in secure storage for five years, after which

it will be destroyed;

4) There is a possibility of experiencing the following risks associated with the prescribed

physical exertion and dietary regimen: nausea, dizziness, feelings of hunger, fatigue,

fainting, vomiting, injury, and the potential of mental harm.

5) By forfeiting the study I will not receive the incentive of a $15 giftcard to Tim Hortons.

6) The results of the project may be published but my anonymity will be preserved.

I agree to take part in this project.

______________________________________ __________________________________

(Signature of Participant) (Date)

______________________________________ __________________________________

(Signature of Researcher) (Date)

______________________________________ __________________________________

(Signature of Witness) (Date)

CAN FASTING MAKE YOU FASTER? 24

Appendix D

Semi-Structured Interview Guide

1. What was your experience of the intermittent fasting process? Did you experience any
challenges or barriers?
2. What did you enjoy about intermittent fasting? What did you not enjoy?
3. How did you feel during the intervention? Energy levels? Ease of running protocol? As
compared to your typical running experiences?
4. In your opinion, to what extent is an intermittent diet sustainable?
5. What do you think the potential benefits of intermittent fasting are? Explain.
CAN FASTING MAKE YOU FASTER? 25

6. Can you see yourself continuing through with intermittent fasting? Why or why not?
7. Did you experience any side effects from intermittent fasting? How did these affect your
running performance?
8. In relation to your daily life, how did intermittent fasting affect your normal activities
aside from the training program?

Appendix E

Research Timeline

Amount of Time Actions

Topic selection and literature 1 Month - Carry out background

review. research.
- Establish: research
question, thesis, and
objectives.
- Explore previous
literature related to
CAN FASTING MAKE YOU FASTER? 26

topic.

Development of theory and 1 Month - Determine the theories

framework. and topics of interest
based on past
research.

Finalization of hypothesis and 2 Weeks - Refine research

research design. question.
- Determine the data
that needs to be
gathered in relation to
the research question.

Recruitment Period 2 Months - Place fliers in running

stores and at races
local to the Lower
Mainland of British
Columbia, Canada.
- Place ads online
(mailing lists, social
networks).
- Contact running
coaches local to the
Lower Mainland of
British Columbia,
Canada, and explain
the aim of the study.

Data Collection 2 Months: - Gather measurements

Pre-testing - Week 1 of VO2 max, RER,
Intervention - Weeks 2-7 and body composition
Mid-point testing - Week 5 (height, age, weight,
Post-testing - Week 8 etc…).
Interviews - Week 8 - Randomly assign
participants to a level
of the independent
variable.
- Carry out midpoint
testing of VO2 max,
RER, and body
composition (height,
age, weight, etc…).
- Carry out post testing.
CAN FASTING MAKE YOU FASTER? 27

- Conduct interviews
with 20 randomly
selected participants
from the IF condition.

Data Analysis 1 Month - Analyze all data and

determine whether it
answers the research
question.
- Go back and see if
findings relate or
contrast those outlined
in the literature
review.

Drawing of conclusion and 1 Month - Clearly outline and

sharing findings. explain answer to
research question.
- Outline strengths of
the study.
- Outline limitations of
the study.
- Share findings.