Nutrition
Extended 36-Hour Fast
An extended 36-hour fast spans from one dinner to the following breakfast—occasional use only; high training weeks need shorter windows and normal fuel.
An extended 36-hour fast skips all calories from dinner one day through the next day until breakfast—longer than daily intermittent fasting and stressful for glycogen, mood, and heavy training. Electrolytes and water remain essential; black coffee and plain tea are common allowances.
Most athletes should not stack 36-hour fasts with peak load weeks.
Common questions
-
Who should avoid 36-hour fasts?
Pregnant people, history of disordered eating, diabetes on glucose-lowering meds, and anyone in a heavy training block without clinician guidance should skip extended fasts.
Related terms
Put Extended 36-Hour Fast into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.