How to Play Basketball While Fasting?

In recent years, fasting, and intermittent fasting more specifically, has become one of the most popular forms of weight loss.  However, whether you opt to fast intermittently or for a set period of time due to a weight loss goal or for religious reasons, doing so while playing basketball can be a bit challenging.

That is why, below, we are going to discuss just how to play basketball while fasting.  The steps below will help you to not only maintain your fast but will also ensure that you are able to compete at a high-level and at your maximum potential.

Why do People Fast for Religious Reasons?

The act of fasting goes back many centuries.  Whether due to a lack of resources, food scarcity, or religious obligations, humans have fasted and abstained from food and drink for many millennia.  However, in the modern age, there are two main forms of fasting which an individual may coopt. 

The first, and perhaps primary reason, is due to a religious obligation.  Nearly all major religions, including Christianity, Islam, and Judaism have some form of fasting requirement which their followers are obligated to adhere to.

In Christianity, fasting is a practice which several denominations practice.  Fasting within a Christian denomination is either done collectively during certain seasons of the liturgical calendar or may be done individually as a believer feels to be led by the Holy Spirit. 

More importantly, within Christianity, fasting is often seen as an individual act of worship and one that is done to seek wisdom, pray for God’s will for a certain situation, or as a step of faith and obedience to God. 

In addition, Christians believe that Jesus taught, “And when you fast, do not look gloomy like the hypocrites, for they disfigure their faces that their fasting may be seen by others. Truly, I say to you, they have received their reward. But when you fast, anoint your head and wash your face, that your fasting may not be seen by others but by your Father who is in secret. And your Father who sees in secret will reward you.” (Matthew 6:16-18)

For Muslims, however, the act of fasting, particularly in the month of Ramadan, is an obligatory act which all believing Muslims must follow.  For Muslims, the Ramadan fast is not only obligatory, but must be performed from sunrise to sunset.

For Muslims, fasting is one of the five pillars of Islam.  And in addition to the daily prescribed prayers, a Muslim man or woman who is fasting the month of Ramadan must abstain from both food and drink throughout the duration of the day.

In Judaism, a true fast means abstaining from both food and drink completely.  Observant Jews typically fast six days of the year and with the exception of Yom Kippur, an individual who practices Judaism is never permitted to fast on a Shabbat, or the seventh day of the week, which is considered to be Saturday.

For observant Jews, the six days of fast are broken down into two “major fasts”, which call for a fast from sundown to sundown, and four “minor fasts”, which call for a fast from sunrise to sundown.

In Judaism, the six days of fast are called, Tisha b’Aav, Yom Kippur, Fast of Esther, Fast of Gedaliah, The Tenth of Tevet, and The Seventeenth of Tammuz.

Why do People Fast for Weight Loss Reasons?

In addition to fasting for religious reasons, many people may opt to fast as a means to lose weight.  So called intermittent fasting, the benefits of doing so are numerous and can help an individual to meet a weight goal.

When a person fasts, several changes occur in their bodies which may help them to lose weight.  These changes occur on both a cellular and molecular level and often help to initiate the body to respond to the diminished food sources.

While fasting, a person’s human growth hormone, or HGH, levels skyrocket.  When HGH levels rise, the body responds by both losing fat and gaining muscle.  In addition, while fasting, sensitivity to insulin improves and insulin levels drop.  This reduction in insulin makes stored body fat more accessible to loss.

Furthermore, while fasting, your cells initiate cellular repair processes, including autophagy, wherein your cells begin to digest and remove old and dysfunctional proteins that have built up.  And lastly, while fasting, changes to the function of genes and their longevity occur and their ability to protect against diseases increases.

Most Popular Intermittent Fasting Methods

While intermittent fasting appears easy enough, there are actually quite a few different variations which can be completed.  Depending on your own personal preference, you can choose one that works best for you and your lifestyle.

• The 16/8 Method – the 16/8 Method is one of the most popular forms of intermittent fasting.  It involves fasting every day for 16 hours and allowing yourself to eat for an 8-hour window.  Known as the Leangains Protocol, this method generally includes skipping breakfast and restricting your last meal to dinner.

• The 5:2 Diet – the 5:2 diet is a bit more difficult, in our opinion, than the 16/8 Method.  With the 5/2 diet, you will eat as your normally do for 5-days a week.  However, for 2-days from the week, you’ll limit your total caloric intake to 500-600 calories.

• Eat Stop Eat – popularized by fitness expert Brad Pilon, this intermittent fast is even more difficult than the 5:2 diet.  With the Eat Stop Eat, you will alternate full days between eating and fasting for roughly 2-3 days out of the week.  For example, if you eat dinner at 8:00 PM on Friday, you won’t eat again until Saturday at 8:00 PM.  While difficult to abstain from food and caloric drinks for a full 24-hours, this method works by limiting the additional calories you would otherwise consume.

• The Warrior Diet – The Warrior Diet was popularized by fitness expert Ori Hofmekler and involves eating small amounts of raw fruits and vegetables during the day and eating one big meal at night.  Essentially, at night, and within a four-hour window, you will eat normally and abstain from any large meals throughout the day.

Playing Basketball While Fasting

While the reasons you may be fasting are varied, doing so doesn’t preclude you from being able to play basketball.  In fact, with a bit of additional practice, you may be able to play basketball with even better abilities than had you not been fasting.

• Drink Copious Amounts of Water – if you are not fasting for religious reasons, or are allowed to drink within your fast, then be sure to drink copious amounts of water while playing basketball.  Drinking water will not only help you to avoid dehydration and cramping, but it will also help you to maintain focus while playing.  However, if you are unable to drink water while fasting, be sure to drink an adequate amount before your fast starts and an amount that will allow you to remain as hydrated as possible throughout the day.

• Play Basketball at a More Optimal Time – in addition, if you are fasting throughout the day but are set to break your fast at sundown, consider playing a game of basketball within an hour before you are set to break your fast.  Doing so will allow you to not only break your fast immediately after the game is done, but it will also help you to get through one of the more difficult periods of the fast.

• Be Sure to Keep Your Electrolytes Up – similarly, while drinking water can help to keep you hydrate, sports drinks such as Gatorade and Powerade will give you the electrolytes you need to not only stay hydrated, but also fueled throughout the day.

• Maintain a Moderate Level of Intensity – fasting isn’t easy, in fact particularly in the beginning days of a long-term fast, your body will be adjusting and going through many changes.  If you do decide to play a game of basketball, try and limit your intensity and your total output as to not wind yourself and risk injury.

• Tell Your Teammates and Coaches – if you have a big game coming up, be sure to let your teammates and coaches know that you will be fasting.  Not only will doing so help to explain any lethargy you may be feeling, but your coach will also be able to substitute you in and out of the game as needed and to allow you to preserve your energy levels.

• Avoid Driving to the Basket – while we would never encourage you to not play defense, you should look to avoid driving to the basket as much as possible.  As you are fasting and without food and drink, you should avoid any additional outputs of. Energy which could be detrimental to your fast.  Rather, look to make open shots from around the perimeter.

• Be a Facilitator – lastly, while playing basketball while fasting, you should try to minimize your need to expend too much energy.  Rather, look to be a facilitator, helping teammates to get open shots and make the plays for you.