{"id":11187,"date":"2025-10-11T13:11:52","date_gmt":"2025-10-11T13:11:52","guid":{"rendered":"https:\/\/daivings.lv\/?p=11187"},"modified":"2025-10-13T06:53:15","modified_gmt":"2025-10-13T06:53:15","slug":"uztura-bagatinataji-badosanas-laika-nirejiem-un-aktiviem-cilvekiem","status":"publish","type":"post","link":"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/","title":{"rendered":"Nutritional supplements for fasting, divers and active people"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Many of us who are involved in water sports and diving are constantly looking for ways to optimize our physical and mental health. In recent years <strong>intermittent fasting (IF)<\/strong> has become a popular tool for weight management, improving metabolism, and activating autophagy (cell self-cleaning). However, if you are an active person or preparing for a diving expedition, it is essential to know how to maintain your body&#039;s balance and energy reserves.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This article provides a comprehensive overview of supplements that can help support your body during the fasting period to ensure safe and effective progress.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Contents\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#1_Kapec_badosanas_laika_ir_svarigi_uztura_bagatinataji\" >1. Why are nutritional supplements important during fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#2_Apmierinams_badosanas_atbalsts_Elektroliti_must-have\" >2. Satisfactory fasting support: Electrolytes (must-have)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#3_Vitamini_un_citi_atbalsta_lidzekli\" >3. Vitamins and other support products<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#Udeni_skistosie_vitamini\" >Water-soluble vitamins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#Citas_uzturvielas\" >Other nutrients<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#4_Bagatinataji_kurus_labak_lietot_esanas_loga\" >4. Fortifiers that are better to use during the eating window<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#5_Ko_NEDRIKST_lietot_badosanas_laika\" >5. What should NOT be consumed during fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/#%E2%9A%A0%EF%B8%8F_Ipasa_piezime_nirejiem\" >\u26a0\ufe0f Special note for divers<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kapec_badosanas_laika_ir_svarigi_uztura_bagatinataji\"><\/span>1. Why are nutritional supplements important during fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Intermittent fasting most often involves complete or partial restriction of food for a certain period of time (such as the popular 16:8 regime). Although calorie intake during this time is zero or minimal, metabolic processes in the body continue to be active - which is exactly what we want.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The main challenge:<\/strong> At the beginning of fasting, the body reduces insulin levels, which in turn causes the kidneys to excrete sodium and other minerals more rapidly. This can lead to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dehydration:<\/strong> The body loses more water and salts.<\/li>\n\n\n\n<li><strong>Electrolyte imbalance:<\/strong> The cause of common symptoms of the \u201cketo flu\u201d \u2013 headaches, fatigue, dizziness and muscle cramps. For divers, it can also affect concentration and safety.<\/li>\n\n\n\n<li><strong>Vitamin and mineral deficiencies:<\/strong> If a sufficiently balanced diet is not consumed during the eating window, a deficiency of certain micronutrients may occur.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Apmierinams_badosanas_atbalsts_Elektroliti_must-have\"><\/span>2. Satisfactory fasting support: Electrolytes (must-have)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Electrolytes are the most essential nutritional supplements<\/strong> during fasting, especially if you practice fasting for longer than 16 hours or perform intense physical activities (such as diving, which is physical exertion in itself).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Electrolyte<\/strong><\/td><td><strong>Role during fasting<\/strong><\/td><td><strong>How to take during fasting<\/strong><\/td><\/tr><\/thead><tbody><tr><td><strong>Sodium (Salt)<\/strong><\/td><td>Ensures fluid balance, maintains blood pressure, and is important for nerve and muscle function.<\/td><td>A small pinch of sea salt in a glass of water, in the form of broth (calorie-free).<\/td><\/tr><tr><td><strong>Potassium<\/strong><\/td><td>Essential for heart health, cell membrane function and helps relieve muscle cramps.<\/td><td>Powdered supplements with no calories\/sweeteners; can be added to water (do not exceed recommended dosage).<\/td><\/tr><tr><td><strong>Magnesium<\/strong><\/td><td>Participates in hundreds of biochemical reactions, helps fight fatigue and improves sleep quality.<\/td><td>Capsules or powder. Recommended to be taken in the evening as it can promote relaxation.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Attention:<\/strong> Never consume sports drinks that contain sugar, as they will break the fasting state! <strong>pure electrolyte powders or salt alternatives<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vitamini_un_citi_atbalsta_lidzekli\"><\/span>3. Vitamins and other support products<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Some vitamins and other compounds can be taken during fasting because they contain no calories and do not cause an insulin response.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Udeni_skistosie_vitamini\"><\/span>Water-soluble vitamins<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin B complex:<\/strong> These vitamins are vital for energy production and metabolism. They can help maintain energy levels and reduce fatigue during fasting. They can be taken with water.<\/li>\n\n\n\n<li><strong>Vitamin C:<\/strong> An antioxidant that supports the immune system. It can also be used during fasting.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Citas_uzturvielas\"><\/span>Other nutrients<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Creatine:<\/strong> This is a calorie-free compound that can improve muscle strength and performance. It does not affect insulin levels and is safe to use during fasting. It can help maintain muscle strength in active people, including divers.<\/li>\n\n\n\n<li><strong>Pure black coffee\/tea:<\/strong> While not technically supplements, they are essential support drinks. They contain caffeine, which can suppress appetite, improve focus, and aid in the fat-burning process.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bagatinataji_kurus_labak_lietot_esanas_loga\"><\/span>4. Fortifiers that are better to use during the eating window<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There are certain supplements that may technically contain minimal calories or require fat for optimal absorption. These are recommended to be taken during your eating period (when you \u201cbreak\u201d your fast):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fat-soluble vitamins (A, D, E, K):<\/strong> These vitamins require fat (which contains calories) to be fully absorbed in the intestinal tract. Take them with your first full meal.<\/li>\n\n\n\n<li><strong>Omega-3 fatty acids (Fish oil):<\/strong> They are fat and contain calories, so they will break your fast. Take them with food. Omega-3s are important for brain health and reducing inflammation, which is especially important for divers.<\/li>\n\n\n\n<li><strong>Probiotics\/Prebiotics:<\/strong> Although some capsules are calorie-free, probiotics are best absorbed with a small amount of food. If your eating window is short, include them in it.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ko_NEDRIKST_lietot_badosanas_laika\"><\/span>5. What should NOT be consumed during fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To maintain the benefits of fasting (such as ketosis and autophagy), avoid anything that stimulates insulin release.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>BCAAs and Protein Powders:<\/strong> Amino acids (especially leucine) and protein will interrupt the autophagy process and trigger an insulin response. They are intended to be consumed during the post-workout eating window.<\/li>\n\n\n\n<li><strong>Gummy or Chewable Vitamin Forms:<\/strong> They usually contain sugar, which will break the fast.<\/li>\n\n\n\n<li><strong>Flavored drinks with sweeteners:<\/strong> Even though they are calorie-free, some artificial sweeteners (like sucralose) can cause a small insulin response or increase sugar cravings. Stick to plain water, black coffee, or tea.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9A%A0%EF%B8%8F_Ipasa_piezime_nirejiem\"><\/span>\u26a0\ufe0f Special note for divers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Diving is an activity that requires optimal physical and mental condition. Electrolyte depletion and dehydration can significantly affect your ability to concentrate, react properly, and maintain thermoregulation underwater.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Before diving:<\/strong> Make sure you are fully hydrated. If you are fasting, take extra electrolytes. Dehydration increases the risk of decompression sickness (DCS), although a direct scientific link between intermittent fasting and DCS has not been fully proven.<\/li>\n\n\n\n<li><strong>Energy:<\/strong> Avoid long, intense dives during prolonged fasting (more than 24 hours) as energy levels may be low, which can be a safety hazard.<\/li>\n\n\n\n<li><strong>Consultation:<\/strong> Again, consult your doctor and, if possible, a diving medical professional before starting a fast. Your health and safety underwater comes first!<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Conclusion:<\/strong> Properly selected nutritional supplements, mainly <strong>electrolytes<\/strong>, are your best ally during fasting. They will help reduce discomfort and maintain optimal body function, allowing you to benefit from the fasting process without compromising your active lifestyle.<\/p>","protected":false},"excerpt":{"rendered":"<p>Many of us who are involved in water sports and diving are constantly looking for ways to optimize our physical and mental health. In recent years, intermittent fasting (IF) has become a popular tool for weight management, improving metabolism, and promoting autophagy (cell self-cleaning) [\u2026]<\/p>","protected":false},"author":166,"featured_media":11199,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Uztura bag\u0101tin\u0101t\u0101ji bado\u0161an\u0101s laik\u0101, nir\u0113jiem un akt\u012bviem cilv\u0113kiem - Daivings.lv<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/daivings.lv\/en\/nutritional-supplements-for-fasting-and-active-people\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uztura bag\u0101tin\u0101t\u0101ji bado\u0161an\u0101s laik\u0101, nir\u0113jiem un akt\u012bviem cilv\u0113kiem - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Daudzi no mums, kas nodarbojas ar \u016bdenssportu un nir\u0161anu, past\u0101v\u012bgi mekl\u0113 veidus, k\u0101 optimiz\u0113t savu fizisko un gar\u012bgo vesel\u012bbu. 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