Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women.

Alejandro Martínez-Rodríguez,Manuel Vicente-Martínez,Thomas P Gunnarsson,José M García-De Frutos,Jacobo A Rubio-Arias

doi:10.3390/ijerph18126431

Abstract

Nutritional strategies may have an effect on body composition and physical performance. Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting in specified time periods. Moreover, it is a common strategy among members of the athlete population that are looking for weight loss. However, this strategy may negatively affect physical performance, as compared to other weight loss strategies. The main purpose of this research was to use a cross-over design to study the effects of HIIT, with or without intermittent fasting, on muscular and anaerobic performance in 14 active women (27 ± 6 y). To assess performance, body composition (anthropometry), hand-grip strength, and counter-movement jump (CMJ) height was measured, and a 30 s Wingate test was completed assessed. HIIT + IF reduced fat mass (1 kg, p < 0.05, d = 1.1; 1.5%, p < 0.01, d = 1.0) and increased CMJ height (6.2 cm, p < 0.001, d = 1.8). In addition, the change in CMJ height in HIIT + IF was higher over HIIT (5.2 cm, p < 0.001, d = 1.9). In conclusion, intermittent fasting could be a nutritional strategy to decrease fat mass and increase jumping performance. However, longer duration programs would be necessary to determine whether other parameters of muscle performance could be positively affected by IF.

Highlights

Introduction published maps and institutional affilWeight loss and improved body composition through physical activity and dietary modifications can help decrease the risk of overweight-related diseases [1]
A cross-over design was used to compare the effects of 2 × 8 weeks of high-intensity interval training, without (HIIT) or with (HIIT + Intermittent fasting (IF)) intermittent fasting, on body composition and performance
A comparative and randomized cross-over experimental design was used to identify the effects of high-intensity interval training, without (HIIT) or with (HIIT + IF) intermittent fasting, on body composition and performance

Summary

Introduction

Weight loss and improved body composition (decreased body fat and/or increased muscle mass) through physical activity and dietary modifications can help decrease the risk of overweight-related diseases [1]. The aim is to create a net reduction in energy intake that makes it lower than energy expenditure, triggering adaptive cellular responses that improve glucose regulation, increasing resistance to stress [4]. In a recent systematic review, authors have demonstrated that during fasting, cells activate pathways that enhance intrinsic defenses against oxidative and metabolic stress and eliminate or repair damaged molecules, creating a state of negative energy balance and inducing weight loss [5]. In a recent systematic review, authors have demonstrated that during fasting, cells activate pathways that enhance intrinsic defenses against oxidative and metabolic stress and eliminate or repair damaged molecules, creating a state of negative energy balance and inducing weight loss [5]. iations.

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