5. European Journal of Sport Science
Research shows intermittent fasting – eating within a limited ‘window’ of hours each day, which often means skipping breakfast – can help with weight loss, inflammation, and diabetes risk. But a new study in highly trained cyclists shows that missing the morning meal, even when compensated by eating a bigger lunch, can hurt exercise performance later in the day.5 The riders also burned less fat and more carbohydrates on the days they fasted in the morning, and the rides felt harder compared to when they ate breakfast. So intermittent fasting might be a useful tool for weight loss, but when you need to perform that day, get a breakfast in.