Intermittent Fasting 101.2


Now that we have a basic understanding of Intermittent Fasting and its benefits (see Intermittent Fasting 101) let see how we can apply this eating pattern to Resistance Training.

This, as any information on this website, is all in context. It really depends on when you schedule your training during the day. Do you train early in the morning, mid-afternoon or in the evening?

I personally suggest (and follow) an 16/8 system. In other words 16 hours of fasted state and 8 hours of fed state. It’s not that difficult to do. I have a last evening meal at 9pm and then don’t feed until 1 pm the next day, so my fed state is between 1pm and 9pm. This does not mean that I can eat as much as I want between 1pm and 9pm, it simply means that I will eat all my allotted Macros during that period.

This usually works ideally for me because I like to train at around 11am. So, by the time I’m done and showered I am ready to break the fast and eat, which is perfect because when you train your meal after your workout is the most important one. It will replenish your glycogen levels and bring essential Protein and amino acids to the muscles that you just stressed.

If you train early in the morning, say 7am, but still wish to follow Intermittent Fasting you can either change up your feeding window or, alternatively, use BCAA supplements (Branched Chain Amino Acids) to avoid catabolism of your muscles until you are ready to feed at 1pm.

Once again I emphasize that all is on context and depends on when you train, how you train and what your objective is. Intermittent Fasting is not for everyone and is not a “be all, end all” to body re-composition. It does bring great health benefits and it makes sticking to your macros a bit easier, but it needs to work for you and your lifestyle.

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