Can You Drink Athletic Greens While Fasting?
Intermittent fasting has become an increasingly popular diet and lifestyle choice. By cycling between periods of fasting and eating, intermittent fasting aims to provide health benefits like weight loss, improved blood sugar control, heart health, and longevity.
During the fasting window, only water, black coffee, and tea are typically allowed. But some people wonder if supplement drinks like Athletic Greens can be consumed without negating the effects of intermittent fasting.
What is Athletic Greens?
Athletic Greens is a greens powder supplement drink containing a blend of vitamins, minerals, antioxidants, probiotics, and adaptogens. It aims to increase energy, support the immune system, aid digestion, and provide an easy way to get a serving of fruits and vegetables.
The main ingredients in Athletic Greens include:
- Grass blends - wheatgrass, alfalfa, etc.
- Antioxidants - spirulina, astragalus, turmeric
- Adaptogens - ashwagandha, Rhodiola rosea
- Prebiotics and probiotics
- Vitamins and minerals
Does Athletic Greens Break a Fast?
During fasting periods, the goal is to avoid consuming calories to maintain a metabolic state of fasting. So will drinking Athletic Greens break your fast?
Athletic Greens contains only 35 calories per serving. Generally, consuming under 50 calories does not trigger insulin secretion or break ketosis. However, even zero-calorie sweeteners and low calorie drinks can potentially impact fasting results.
There are a few factors to consider when deciding whether to drink Athletic Greens during a fast:
Insulin Response
Even though Athletic Greens is low in calories, some ingredients like vitamin C and the taste of sweetness can stimulate a small insulin release. Insulin shuts down lipolysis and signals the body to start using glucose as fuel.
However, the insulin response from a low calorie supplement is likely negligible and temporary. It should not disrupt fat burning once insulin levels drop again.
Gut Rest
One benefit of fasting is allowing the digestive system to rest completely. Even no-calorie foods and drinks require some digestion and may stimulate hunger.
Drinking Athletic Greens provides nutrients, but also activates digestive processes. This may counteract some of the gut rest benefits of fasting.
Fat Burning
Evidence shows that fasting increases fat burning, especially from body fat stores. The metabolic switch from using glucose to fat as fuel can begin 12-16 hours into a fast.
While the small amount of calories in Athletic Greens is unlikely to affect this, some argue that true metabolic switching requires zero calorie intake. Even artificial sweeteners may blunt fat burning effects.
Benefits of Drinking Athletic Greens During Fasts
Despite some potential drawbacks, there are also advantages to consuming Athletic Greens or similar supplements when fasting:
Nutrient Intake
Fasting periods result in lower intake of vitamins, minerals and other nutrients. Athletic Greens can help provide nutrient support when calorie intake is reduced.
Reduced Hunger
The protein, fiber and nutrients in Athletic Greens may help satiate hunger. This can make fasting periods more tolerable and easier to stick to.
Hydration
Staying hydrated is crucial when fasting, and the liquid form makes supplement drinks an easy way to get fluids.
Energy
Many people report fatigue, lethargy, and lower energy while fasting. Nutrients and adaptogens in Athletic Greens can help sustain energy levels.
Gut Health
Prebiotics and probiotics in Athletic Greens support the gut microbiome. A healthy gut environment aids digestion and immune function.
When to Drink Athletic Greens While Fasting
The best time to consume Athletic Greens during a fast depends on your goals and schedule:
Upon Waking
Drinking Athletic Greens first thing in the morning can boost energy, suppress hunger, and provide hydration.
Mid-Morning
10am-12pm may help curb hunger leading up to the eating window while avoiding nighttime appetite stimulation.
Pre-Exercise
Nutrients before a workout can enhance energy and performance.
During the Eating Window
Consuming Athletic Greens alongside meals ensures nutrient intake without needing to drink it while fasting.
Alternatives to Athletic Greens During Fasts
If you want to avoid even low-calorie supplements when fasting, some alternatives to Athletic Greens include:
Plain Water
Drinking plain water is the simplest fasting beverage with no calories, sweeteners, or other additives.
Sparkling Water
The carbonation in sparkling water can help make it feel more satisfying than plain water.
Green Tea
Green tea provides antioxidants like EGCG without calories or sweeteners.
Apple Cider Vinegar
Some dilute apple cider vinegar in water as a digestion aid and to curb hunger pangs while fasting.
Bone Broth
Sipping on bone broth provides electrolytes, protein, and nutrients without significant calories.
Black Coffee
Coffee is a low-calorie drink that can boost alertness and focus during fasting periods.
Benefits of Intermittent Fasting
Intermittent fasting has grown in popularity due to benefits like:
Weight Loss
Fasting triggers fat burning, especially from visceral belly fat. It may also reduce appetite and calorie intake on eating days.
Heart Health
Fasting lowers blood pressure, LDL cholesterol, and inflammation. This reduces risk of heart disease and stroke.
Blood Sugar Control
Fasting can lower blood sugar and insulin resistance, helping manage diabetes or prediabetes.
Brain Function
Intermittent fasting may boost brain-derived neurotrophic factor (BDNF) which aids learning, memory and neuron growth.
Anti-Aging
Fasting activates autophagy, a cellular cleanup process. This removes damaged cells and recycles components to regenerate newer, healthier cells.
Longevity
Animal studies link intermittent fasting with longer lifespan by reducing oxidative damage and inflammation.
Potential Side Effects of Intermittent Fasting
Along with benefits, intermittent fasting can also cause some potential side effects like:
Hunger
Feeling excessively hungry during fasting windows is common, especially when starting out. This tends to improve with consistency.
Headaches
Fasting can sometimes trigger migraines in susceptible people due to changes in hormone levels or dehydration.
Dizziness
Low blood sugar, dehydration, electrolyte imbalance or too much caffeine could cause lightheadedness while fasting.
Fatigue
Despite increased fat burning, fasting periods can result in tiredness, low energy, and poor exercise performance in some people.
Constipation
Reduced food intake and fluid changes from fasting can lead to constipation.
Heartburn
FAQs
Can you drink Athletic Greens while fasting?
Yes, Athletic Greens can be consumed during fasting periods, but there is some debate. The small amount of calories (35 per serving) is unlikely to significantly impact ketosis or fat burning. However, even zero-calorie drinks may blunt some effects through insulin response or gut activation.
When should you drink Athletic Greens while intermittent fasting?
The best time depends on your schedule and preferences. Upon waking, mid-morning, pre-workout, and during the eating window are good options. Avoid too close to bedtime.
What can you drink instead of Athletic Greens when fasting?
Plain water, sparkling water, green tea, black coffee, apple cider vinegar diluted in water, and bone broth are zero- or very low-calorie beverages to consider instead of Athletic Greens during a fast.
Does Athletic Greens break ketosis?
Athletic Greens is unlikely to disrupt ketosis given the low calorie content per serving. However, even non-caloric sweeteners may cause a small insulin release that could temporarily pause ketosis.
Can you build muscle while intermittent fasting?
Yes, it's possible to build muscle with intermittent fasting. Make sure to consume sufficient protein during eating periods. Some find taking branched-chain amino acids before exercise helpful to support muscle growth while fasting.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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