Episode 45: Jackson Peos on Intermittent Dieting vs. Continuous Dieting for the Athlete

Episode 45 of the Strength Ratio Podcast features PhD Candidate, Jackson Peos. We welcomed Jackson to the show to discuss his latest literature review, titled “Intermittent Dieting: Theoretical Considerations for the Athlete”. Jackson conducted his review with the help of other PhDs in the field, including past guests Eric Helms and Andy Galpin.

Firstly, Jackson defines Intermittent Energy Restriction (IER) — not to be confused with Intermittent Fasting (IF). Although IF is the most common form of IER, it is not the topic of this particular podcast. Jackson explains, as per the findings of his review, how IER’s potential benefits exist in its ability to “reduce some of the compensatory responses to energy restriction”.

In other terms, traditional dieting, known also as continuous energy restriction (CER), presents a plethora of potential physiological and physiological challenges. Instead, one may include methodical ‘diet breaks’, or ‘refeeds’, for greater success than CER. Jackson also explains how athletes can use diet breaks in concert with their training plan for improved performance.

In fact, Jackson and his colleagues are currently conducting long-form IER research in resistance trained athletes. This regime alternates between three week diet blocks and one week diet breaks. This study will be the first of its kind, as all prior IER observations come from untrained, or obese populations.

Zachary Greenwald