1

RicFit Guide to Intermittent Fasting

The most common form of Intermittent fasting is called 16:8.

This form of fasting is where you fast 16 hours in the day (drinking only
water and other calorie free beverages), and you have and 8 hour eating
window where you get all your food in.

Though there are also 14:10 and 12:12 fasting methods, which is more
recommended for elite athletes.
-Fast 14 hours, have a 10-hour eating window.
-Fast 12 hours, have a 12-hour eating window.

Why would an athlete not eat?

It’s simply in our DNA

It’s quite hard to imagine, but it’s been less than 100 years since humans
have gained easy access to food. If you think back to the times of our
ancestors, fasting was an inevitable part of their life when food was scarce,
and it took some serious effort to hunt and gather food.

-Periods of feast and famine were a reality up until modern day. Now, we
have an endless supply of food at our fingertips. We can even lay in bed or
on the couch and order Uber eats to get it delivered straight toy our
doorstep within minutes.

-Fasting, other than for religious reasons, is not a part of everyday life
anymore. Our genes take much longer to catch up and adapt to this new
lifestyle. This means we are still wired to respond positively to
fasting.

RicFit LLC.
 2

Benefits of Fasting for Athletes:

1. The ability of the body to use fat for fuel

-As your body adjusts to fasting, you will begin to use a greater % of fats for
fuel in addition to carbohydrates.
-There are many benefits to this, including:
-Less hunger spikes during the day.
-Fewer cravings for sugary foods.
-Mental clarity (fat is the brain’s preferred fuel source)

2. Heal Your Gut

-Our modern diet bombards our gut with pesticides, toxins and unwanted
food additives.
-This can lead to a variety of issues such as: IBS, Chron’s and Leaky Gut.
-Fasting will give the gut a much-needed rest and a chance to heal
itself from within.
-It helps to reset the gut microbiome by starving off bad bacteria,
allowing beneficial bacteria to take back control.
-Drinking bone broth on an empty stomach can help coat and repair
the gut lining.

3. Decrease Body Fat

-Studies have shown that participants who ate breakfast 90 minutes later
and dinner 90 minutes earlier lost twice as much body fat as those who ate
during all hours of the day.
-It is important to remember that fasting is not about starving yourself.
You should still consume the same number of calories, but within a
shorter window of time!

4. Clean Out Gunk from the System

-Imagine if your to-do list was so long that cleaning was constantly pushed
to the bottom of the list.
-Your house would start to look like a good candidate for the
“Hoarders” show.
-This is what happens to our bodies when we constantly eat.
-The average American has 15.5 separate eating events in a
Typical day!

RicFit LLC.
 3

-Without digestion to worry about, the body is finally able to clean

itself. This means that old & dead cells are disposed through a
process called cellular autophagy or “self-eating.” Our bodies are
smart and know exactly what parts to target for healing.

5. Reduce Inflammation
-This is key for athletes looking to improve their recovery and overall
health!
-Less reactive oxidative species (ROS) are released when using fat
for fuel compared to carbs (30-40% less).
-The removal of waste through autophagy during a fast also reduces
inflammation.

6. Detoxification
-Toxins are stored in fat cells and will be released when fat is used for fuel.
-It’s important to optimize the release of these toxins through liver support,
sweat (infrared sauna), binders (charcoal), and a nutrient-rich diet that
includes plenty of vegetables.

7. Positive Hormonal Effect

-Human Growth Hormone (HGH) is released during a fast (builds muscle
mass and burns fat).
-The “refeed” that breaks that fast is important to take advantage of the
increase HGH levels.
-Insulin resistance is improved as it gives insulin receptors a break and a
chance to reset. Insulin resistance is tied to weight gain and an increase
risk of disease.

8. Stem Cell Boost

-Stem cells have the ability to repair
and renew specific parts of the
body.
-During the post-fast “refeed,” stem
cells are activated to regenerate
areas where waste was removed by
autophagy.

RicFit LLC.
 4

It’s great to know all of the benefits, but the question is

How to Intermittent Fast as an Athlete:

1. Plan the “Ideal Time”:

-Start on an off day, recovery day or a low intensity day.
-Start in the off-season when your training load and overall stress isn’t as
high.
-Over time, your body will become “fat adapted,” or more efficient at using
fat for fuel.

2. Slow & Steady Wins:

-Use the “Zero” app to track and begin with shorter fasts.
-Start by eating breakfast 30 minutes later and dinner 30 minutes earlier
than usual.
-Listen closely to your body during the adjustment period to avoid over-
doing it.

3. Stay Hydrated!
-Start the day off with 16 oz. of water and maintain adequate water intake
throughout the whole day.
-Tea and black coffee are absolutely fine as they won’t break your fast.
-Add electrolytes to your water using a pinch of Pink Himalayan Sea Salt.

4. Calorie Intake Stays the Same:

-Remember you are still consuming the SAME number of calories per day!
-The only change is the shortened window of time you are eating them in.
-Studies suggest that there are no detrimental effects on performance as
long as calories and nutrient intake.

5. Monitor How You Feel:

-Mental clarity, less hunger, steady energy? Your body is responding
well!
-Low energy, brain fog, hunger, sleepiness? Shorten your fast and/or
reduce frequency.

RicFit LLC.
 5

6. Build Up to What Actually Works for You:

-Intermittent Fasting should be personalized based on your training
schedule and volume.
-The more active you are, the less hours you need to fast to get the same
effect!
-Highly active athletes only need to fast for 12 hours to see the same
benefits.

7. Fasting for Female Athletes:

-Fasting, calorie restriction and carbohydrate restriction can negatively
affect hormones.
-Instead, intermittent fast on low-intensity and recovery days.

8. When to AVOID Fasting:

-Game Days.
-High intensity training days or days with multiple training sessions.

9. Supplementation Suggestions:
These supplements are very useful and benefits to take on an empty
stomach:
-Bone broth or collagen (for gut healing)
-Essential Amino Acids (use during fasted workouts).

RicFit LLC.