Nutrition
5:2 Fasting Protocol
The 5:2 fasting protocol uses five normal eating days and two low-calorie days per week—weekly restriction that must respect training load and adequate protein on all days.
The 5:2 fasting protocol eats normally five days per week and restricts calories on two non-consecutive days—often about five hundred to six hundred calories for women and six hundred to eight hundred for men, though targets vary by size and clinician guidance. It is weekly calorie cycling, not daily hour fasting.
Hard double sessions on fast days usually need rescheduling or higher fuel.
Common questions
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Can you train hard on 5:2 fast days?
Light movement is fine for many people; intervals, heavy lifts, and long runs belong on normal-calorie days unless you deliberately raise fast-day calories with a clinician.
Related terms
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