Intermittent Fasting and Sparring

[chris5]

So i've tried all different kinds of breakfast (small big, high protein, high carb, vice versa, etc)

and for the past year and a half i've found that working out fasted in the morning yields me the best results as far as how i feel and stamina. Now when i spar in the mornings (only times i spar) i notice that no matter how good i have been with nutrition and running, i gas out by the 3rd round. I can do mitts for 5 or 6 good hard rounds fasted, but of course sparring is a whole another beat. I blamed this stamina issue on just being tense and stiff (i've only been fighting a year).

but now after reading about how your body works and how anything above 65% of your max heart rates can't use fat for fuel (uses glycogen and carbohydrates), i'm beginning to wonder if this is why i'm done in the 3rd round?

Anyone else have experience sparring while fasted? Thanks!

[Boxfan83]

So i've tried all different kinds of breakfast (small big, high protein, high carb, vice versa, etc)

and for the past year and a half i've found that working out fasted in the morning yields me the best results as far as how i feel and stamina. Now when i spar in the mornings (only times i spar) i notice that no matter how good i have been with nutrition and running, i gas out by the 3rd round. I can do mitts for 5 or 6 good hard rounds fasted, but of course sparring is a whole another beat. I blamed this stamina issue on just being tense and stiff (i've only been fighting a year).

but now after reading about how your body works and how anything above 65% of your max heart rates can't use fat for fuel (uses glycogen and carbohydrates), i'm beginning to wonder if this is why i'm done in the 3rd round?

Anyone else have experience sparring while fasted? Thanks!

How are you controlling your adrenaline? Also what kind of roadwork are you doing? Are you punching while you run? Are you working out in intervals or a steady pace? Are you sparring with 16 or 14oz gloves? And how old are you? Sorry for all the questions... Oh and lastly, why are you fasting?

[chris5]

i try to breathe in deep and exhale slowly to control my adrenaline/nerves and slow down my heart rate in between rounds. run a 3-4 miles three times a week throwing in sprints here and there. spar/train with 14oz gloves. i'm in excellent shape physically 6'0 142 lbs 9-10% bf 30 years old.

When i say fast, i meant i haven't eaten since 8pm the night before, so technically i train fasted. i do an intermittent fasting diet (if your not familiar i can explain more). i eat all my food from 12pm-8pm

[Syf]

Seems to me sparring when you haven't ate since 8 pm the previous night could sap your potential energy and endurance. What are you fasting for? Must be trying to make the 140 limit.... There are lhw at 6'0 man.. Go up to 147, you'll love yourself for it, and you'll still have a significant height and reach advantage over nearly everyone at ww.

[AddiX]

Eat a banana and a hard boiled egg, or some almonds as soon as you wake up.

All the energy you need for sparring right there.

[chris5]

AddiX, I will try that and let you know how it goes!


As to the others who asked why i Intermittent Fast, read the top of my original post please.

[cheddarsblocks]

I haven't tried spamming while fasted but they say, it could be better if you lift weights as well to get proper result.

[Redd Foxx]

Fasting right before your sparring is a fantastic way to get hurt. I make it a point to always eat protein and carbs an hour or two before exercise. Makes you stronger in your workout and protects your muscles from injury. If you need to learn about diet scheduling, read what bodybuilders do during cutting cycles. Those guys live and die by their diets. Obviously, you need to scale it differently but you'll learn how to schedule meals, fasts, etc.

[LoadedWraps]

So i've tried all different kinds of breakfast (small big, high protein, high carb, vice versa, etc)

and for the past year and a half i've found that working out fasted in the morning yields me the best results as far as how i feel and stamina. Now when i spar in the mornings (only times i spar) i notice that no matter how good i have been with nutrition and running, i gas out by the 3rd round. I can do mitts for 5 or 6 good hard rounds fasted, but of course sparring is a whole another beat. I blamed this stamina issue on just being tense and stiff (i've only been fighting a year).

but now after reading about how your body works and how anything above 65% of your max heart rates can't use fat for fuel (uses glycogen and carbohydrates), i'm beginning to wonder if this is why i'm done in the 3rd round?

Anyone else have experience sparring while fasted? Thanks!

It's never bothered me, all intermittent fasting does is help the burning of fat while in a rested state, you should still be meeting your macros and have sufficient calorie intake, or you are doing it wrong.

If you feel weak when sparring/working out, then take a quick/light meal an hour prior, some carbs for energy and/or some protein depending on where you are with respect to your macros for the day.

Also, it should go without saying, but stay plenty hydrated. Dehydration is often confused with hunger.