Supplementing with the right nutrients during your intermittent fast will help you improve your athletic performance and gain a competitive advantage at a faster rate. With so many supplements on the market it's hard to know which supplements you can take so you remain in the fasted state. When your body produces an insulin response to ingesting caloric energy, you quickly go from a fasted state to a fed-state, therefore it's important to know which and what type of supplements you can take while fasting to gain the competitive advantage you're looking for.
Can You Take Supplements While Fasting?
Yes, you can! Getting the proper nutrients during your intermittent fast is paramount to power your performance and optimize your outcomes. Considering the fact that you're in a nutrient and caloric deficit, supplementation to power each aspect of your training (endurance, strength, recovery) is vital.
Why You Should Take Supplements During Intermittent Fasting
Intermittent fasting has a number of health-related benefits, such as reducing inflammation, oxidative stress, utilizing body fat for fuel, and increasing autogaphy (the cellular self-cleansing process). And while intermittent fasting is efficient on its own, introducing supplements to help fuel your performance, can further optimize your results. During your fasted period, your body maintains low insulin levels and switches energy utilization from Glycogen to keytones. Therefore, delivering vital nutrients to fuel your body while maintaining a fasted state, will help you perform better.
What Supplements Should You Take During Intermittent Fasting?
The key to intermittent fasting is to maintain a fasted-state so that your body can utilize body-fat for fuel as opposed to using the glycogen produced from carbohydrates for energy. Taking supplements during your intermittent fast can help your performance, especially since you're body is in a nutrient deficit.
NOTE: Before we get into the exact supplements to help fuel your athletic performance while in a fasted state, there are a few rules to follow to ensure the supplements you’re taking maintain your fasted state.
Unflavored supplements guarantee that there is no added sugar or caloric energy for flavoring. Supplements with added flavors will frequently add sugar, which will take you out of the fasted-state since it creates an insulin response. That being said, it's important to read the label to ensure that there is, in fact, no added sugar or calories as a safeguard.
Most pre-workout supplements will contain what’s called a proprietary blend. Proprietary blends let supplement brands list their ingredients, without being required to list the amounts of each ingredient. Therefore, your supplement could, in fact, have very little of the actually proven ingredients you need to fuel your athletic performance.
Not only that, if you don’t actually know what’s in your supplement, you won’t really know if you’re maintaining a fasted-state. Swolverine products are transparent and proprietary blend free so you never have to worry about what’s in your supplements. What you read on the supplement facts is exactly you get in the product.
The Best Supplements To Take While Intermittent Fasting
Kre-Alkalyn is a patented pH corrected form of creatine phosphate that corrects for the negative side effects typically found with conventional creatine monohydrate.
Kre-Alkalyn helps increase your energy supply by generating the production of ATP. The human body uses stores of creatine phosphate during very intense bouts of activity, such as lifting, jumping, and sprinting. With an addition of creatine to support ATP regeneration together, they can support a maximum physical effort since your body can’t depend on the breakdown of carbohydrates, specifically glucose to provide energy since you’re in a fasted state. Kre-Alkalyn is reported to increase the content of creatine phosphate in muscle mass up to 20%1 Having more creatine phosphate in your muscle cells means more ATP can be rapidly produced during exercise, which can lead to great gains in strength, power, speed and muscle growth.
How Does Kre-Alkalyn Improve Your Intermittent Fast?
- Improves Strength & Power
- Increases Endurance
RECOMMENDED PRODUCT Kre-Alkalyn (Unflavored, 100 Servings)
Citrulline Malate is one of the most impressive supplements you can take, fasted or not. Citrulline Malate is a unique combination of L-Citrulline which is derived from watermelons and malate, which comes from apples.
So why is Citrulline Malate one of the best supplements to take while intermittent fasting? One of the greatest benefits of Citrulline Malate among many is in its proven ability to help delay muscle fatigue, by promoting an increase in aerobic energy production. A study published in the British Journal Of Sports Medicine found that Citrulline Malate taken daily at a dose of 6g per day reduced muscle fatigue by producing a 34% increase in the rate of oxidative ATP production during exercise. The study also found a 20% increase in the rate of phosphocreatine recovery after exercise, indicating a larger contribution of oxidative ATP synthesis to energy production.2 Thus supplementing with Citrulline Malate can help you fight muscle fatigue, due to the increase in ATP production and phosphocreatine release after exercise. When you’re intermittent fasting generating more energy can provide a sustainable impact on your athletic performance.
Not only that, but Citrulline Malate promotes the production of nitric oxide, Nitric Oxide is a vasodilator which widens blood vessels and improves blood flow and circulation to the muscle tissue. With more nutrients delivered to your muscle tissue, your body can recover faster, increase strength and improve endurance.
How Does Citrulline Malate Improve Your Intermittent Fast?
- Improves Strength
- Increases Endurance
- Delays Muscle Fatigue
- Improves Recovery
RECOMMENDED PRODUCT Citrulline Malate (Unflavored, 100 Servings)
Beta-Alanine is one of the best supplements you can take while intermittent fasting. Beta-Alanine is a non-essential beta amino acid, proven to improve muscle endurance by counteracting the development of lactic acid. During high-intensity training, lactic acid produces a burning sensation and causes increased fatigue, resulting in a loss of power and eventually muscle fatigue. Imagine if you were able to fight fatigue and the time between lactic acid buildup, increasing your time to exhaustion? You could increase your training volume. With a higher training volume, you can improve athletic performance, which means increased strength, more reps, faster times, and boosted endurance.
How Does Beta-Alanine Improve Your Intermittent Fast?
- Helps Delay Muscle Fatigue
- Increases Endurance
- Improves Training Volume
RECOMMENDED PRODUCT Beta-Alanine (Unflavored, 100 Servings)
L-Glutamine is the most abundant conditionally essential amino acid in the human body, meaning that in certain situations, synthesis (production in the body) can be limited. During intense training periods, your body will actually use and deplete all of its glutamine, which inhibits its function and decreases strength, stamina, and lengthens the recovery period. By supplementing L-Glutamine, you’re therefore ensuring your body has an adequate supply of glutamine stores to maintain a positive protein balance to reduce muscle soreness and protect yourself from workout induced muscle mass breakdown.
How Does L-Glutamine Improve Your Intermittent Fast?
- Reduces Exercised Induced Muscle Soreness
- Decreases Muscle Mass Breakdown
- Improves Recovery Times
RECOMMENDED PRODUCT L-Glutamine (Unflavored, 100 Servings)
What Supplements Should I Avoid During Intermittent Fasting?
Now that you know what supplements you should take during your intermittent fast to improve performance, what about the supplements you shouldn’t take?
Here’s a quick list below of supplements you shouldn’t so you can remain in a fasted state.
- Supplements With Proprietary Blends
- Carbohydrate Supplements
- Protein Supplements
- Pre-Workout Supplements
Can you take supplements during intermittent fasting? Yes! Proper supplementation while in the fasted-state is paramount to obtaining the desired results you want and meeting your athletic aspirations. Keep in mind, however, that in order to derive the benefits of intermittent fasting, you must remain in the fasted state during your workout. Supplement with products that are unflavored, proprietary blend free, and that use clinically dosed and proven ingredients. If you're looking to gain a competitve edge, clock faster times, row harder, sprint faster, lift heavier, and hammer more reps, then optimizing your nutrition is key, espcially during your fast, to crush your goals.
Looking for the best supplements to take during your intermittent fast? Check out the Velocity Stack! With 100 servings (3-month supply) of each clinically dosed and proven ingredient, you can power your performance and optimize your results.
SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.