How can I avoid compromising my training while fasting and what should I consume after a fast?

Fasting can actually enhance recovery from exercise by countering some of the damage caused by physical activity. Exercising in a fasted state may offer additional benefits, and monitoring your recovery through sleep quality, soreness, or heart rate variability can be helpful.

After a short fast (1-2 days), there's little risk in what you consume post-fast, especially if you've been eating well. However, for longer fasts (3-5 days), be cautious when reintroducing carbohydrates, as a rapid intake can cause an electrolyte imbalance. It's best to break a prolonged fast with smaller portions of food to ease your body back into normal eating.