The Truth About Intermittent Fasting for Athletes: An Eating Disorder Therapist’s Perspective
Intermittent fasting has become a trend among wellness and performance culture, especially athletes. It is often marketed as a way to optimize metabolism or increase focus. However, there are many rumors that lead athletes to misunderstand how dangerous and complex fasting can be. Here at Serendipity Counseling, I specialize in eating disorder therapy in athletes in Cherry Hill, NJ. I am here to break down myths in performance culture as we work to eliminate disordered eating. While intermittent fasting can seem like a structured, healthy plan, it can also be a slippery slope for those vulnerable to restrictive eating patterns.
What Is Intermittent Fasting (and Why It’s So Popular)
There are different types of fasting such as 16:8, 5:2, and alternate-day fasting. I won’t go into what all of these means, because honestly, I do not think it is relevant to how it impacts your mind. Athletes tend to gravitate towards intermittent fasting because they are high achievers. They search for control, structure, and discipline. These are all qualities that often lead to success in sport and can be fantastic in motivating athletes. However, too much of anything is a bad thing. When control leans towards food, it can lead to disordered eating or eating disorders.
The Theory of Intermittent Fasting for Athletes
Athletes use carbohydrates as a main source for energy while working out. The theory around intermittent fasting for athletes is an attempt to make a secondary fueling source of turning fats into energy, more efficiently. In theory, great, right? Does this theory actually translate into reality? Studies have shown that many athletes practicing intermittent fasting actually perform worse with a lack of readily available carbohydrates. Others studies show similar results to those who fuel regularly. Needless to say, it is not straightforward. Many studies have a high drop out rate because well, diets don’t work. They are not meant to be sustainable and the structure of fasting is just too difficult to adhere to.
Another caveat is the different impact it has on men versus women. For female athletes, studies have shown fasting before runs can lead to an imbalance in hormones. This can lead to fatigue, increased risk of bone injuries and reproductive health.
Can Intermittent Fasting Be Harmful?
There are a few things to consider about intermittent fasting. Oftentimes it can lead to not taking in enough energy that the body needs as an athlete. This can lead to low energy availability (LEA). Anxiety or guilt around eating outside fasting times may arise due to pressure to ignore hunger cues or push through fatigue. You may notice feeling out of control when you finally allow yourself to eat. These behaviors mirror the rigidity and control patterns often seen in restrictive eating disorders. What starts as a wellness habit and a desire to improve can quietly become a form of self-punishment or control.
How Intermittent Fasting Affects Athletes
If LEA is occurring in an athlete, they may experience decreased performance, fatigue, difficulty recovering from workouts or injuries, decreased immune system and frequent injuries. This is called Relative Energy Deficiency in Sport (RED-s) and can lead to long-term health consequences. Along with the physical implementations of fasting, it can lead to difficulty managing emotions in and off the field. You may notice increased anxiety, isolation, or obsessive thoughts around food or training. I often see athletes who believe they are being disciplined, yet their bodies are signaling distress.
Recognizing the Red Flags of Eating Disorders in Athletes
If you are struggling to identify if intermittent fasting is harmful or helpful for you, here are a few reflection questions. Get curious about your relationship to food. The goal is not to shame your decisions, but to bring awareness to patterns that may not be serving your mental or physical health.
Do you feel anxious if you eat outside the fasting window?
Are you using fasting to “make up” for overeating or rest days?
Do you feel dizzy, irritable or fatigued often?
Has fasting started to control your social life or training?
When to Seek Professional Support
Many people struggle silently with anxiety around food, thinking they’re “just being healthy”. Yet they are experiencing persistent fatigue, anxiety, disrupted periods, isolation and guilt after meals. Eating disorder therapy helps you uncover the deeper beliefs driving food rules and restore a healthy relationship with eating. If this sounds like you, working with an eating disorder therapist in New Jersey can help. At Serendipity Counseling, we offer 1:1 individual counseling for eating disorders in athletes as well as group therapy for those re-evaluating their relationship with sport. If you are looking for other ways of getting support, check out our feature eating disorder podcasts as well as our blogs. True health is not about how long you go without food, it is about balance, connection and respecting your body’s needs.
Taking the First Steps to Recovery
To reach out for help from an eating disorder therapist in NJ follow the following steps:
Schedule a free 20 minute consultation call with Kate.
Start your journey in the first therapy session as you share your relationship with food and sport.
Begin feeling the freedom of trusting your body!
About the Author: A Sports and Eating Disorder Therapist in New Jersey
Kate Ringwood is a licensed professional counselor that specializes in helping athletes heal their relationship with food. With a background in sports, nutrition and mental health, Kate is the perfect fit for athletes struggling with guilt, shame and anxiety. She is an avid runner, hiker and dog lover that is often found outside or at a local coffee shop.
