The IF fasting method is pretty much straightforward, however, you will still have to learn alot about the fine tuning details in order to make it work optimally for use 7 days per week for the rest of your life. Anyway, today my diet consists of a prot/fat/carb ratio of 70/20/10. I need some fuel to keep up. When I am on a good roll as I have been my performance often improves notably from one workout to the next and I am going to increase the weight next session. For the first time over the years, I had decided to fast during Ramadan. We’re already aware of the importance of sleep for general health, but inadequate sleep can also translate to poor athletic performance. I find that I work harder when I have a hot dish waiting for me, and it feels super rewarding to finally eat. Start of the ride was about 36 hours into fast. Had a pretty good marathon of only 8 minutes off a PR. Yet my weight, lean body mass, body fat and measurements have not changed! During the past few months, all I do is read, read, read and study over and over again. Then during your time off from the fast, your body then is starving for any type of glucose intake such as starch, sugars, simple carbs and such (which are very very addictive once you start with just one bite by the way). I used to be 220 lbs and mostly followed a primal diet. Food was not often not available and intermittent fasting was common. People may choose to fast for reasons such as religion, diet, or potential health benefits. Consuming protein within an hour after an intense strength training workout can help your muscles recover more effectively. Brilliant. Quick recovery may be possible with the use of BCAAs before and/ or after exercises. This means you will have to consume more fruits and veggies on a daily basis just to maintain a 50g +/- 25g of NET CARBS per day to maintain proper glycogen levels for your body. I’m not sure if it had much of an effect on my ketones… and it was kind of hard to choke down the feeling of straight oil, since the oil sits on top of the coffee. I got UI benefits for 3 yrs. 16/8 or 18/6 will probably work better for you. I am a Bikram yoga fan, and over the past 18mos I’ve found that the 90 minute classes are easier for me to enjoy in the morning, when I haven’t eaten for 12-16 hours. My adrenaline took about 3rd set to kick in and provide the needed energy to do high intensity weights. I’ve also found maintaining my ideal body weight a breeze as a result of such conditioning Thanks Mark! cause i think much protein can poisoning (rabbit starvation). It’s just as bad as the spin factory with their sound bites and out of context hyperbole! I feel light and good afterwards. Today, I get up early in the morning (sometimes I’m so rested I get up too early and have to force myself to go back to sleep) and stay up until late until 2 or 3am in the morning studying and researching cuz I have so much energy! I prefer it actually. Lasted 45 mins and slowly ramped down to low levels in over an hour. I then accidentally started FT also. Sometimes a 7-8 hr window doesn’t give me enough time to digest all those fruit and veggie fibers in large volume (especially for ectomorph type bodies like you and I. David Asprey (bulletproofexec.com) says that putting butter (grass-fed of course)in coffee doesn’t break a fast. Dont know what to do when is time to train for more than 2 hours on the weekend. I nearly always do the workout with only water or (decaf) coffee and have plenty of energy. I enjoy a beer or two before dinner that evening. I find the energy to train hard and be active when I’m fasting, and I know I enjoy it more. As far as your diet and weight loss, you’d have to be more specific about your program to really troubleshoot it. | Water. I am going to try some partial extended daily fasting, including before I lift, but, perhaps it is simply a matter of wording, one statement here is patently untrue: “Furthermore, only fasted training significantly improved muscular adaptations to training.” I make variations of this healthy stuff in bulk that includes a lot of veggies lightly cooked in purified water, centered on one bunch of organic beets, greens and all, with either brown rice or ramen soup and lean chicken or tuna. You can train your body’s appetite, to an extent. Also let me preface this by saying I typically work out first thing in the morning, without having anything to eat since the night before. But I 100% prefer working out this way. Granted, I do have leaky gut and hashimoto’s; these have been leveled out through diet and lifestyle. Lasted over 2 hrs. I basically never workout within a few hours of eating anymore. Thought it was just random, but now I realize there is legitimate science to back it up. NLM In my case I’m talking about a 20 minute HIT weight lifting session. RPE decreases with training, and other measures such as power output, submaximal exercise performance, and VO2max hopefully increase with training, though none of these were observed over the 3 weeks they spent training between the measurements. Do you think it`s better to go totally fasted till training ( 19hour fasting )? I still carry nuts with me, but now I just eat when I’m hungry and eat simple things like nuts, meat, occassionally some veggies and fruit, and cheese. Hi: Recovery after strenuous exercise involves processes that are dependent on fluid and food intake. This shows that weight training three days per week may help maintain muscle during fat loss caused by intermittent fasting. One should eat protein and carbs 30-60m post workout to build the muscles All my health screen indicators are optimal (BP, Glucose, Lipids, Urinalysis, Blood work etc…), I’m the strongest I’ve ever been, and yes even stronger than I was when in my 20’s when I was very very athletic. Today I have SO MUCH ENERGY that I don’t really know what to do with it. My weight stays under control ( I was 240 when I started and I’m now at 185). I am puzzled why so many people (mainly women) working out on cardio machines have a platic bottle of water they can and do suck during their 20 min session. For me, working out in this condition means I am literally buzzing with energy for the rest of the day. Berikut Tipsnya.Wall Street English, Running Recovery - Recover Faster Between Runs - The Everyday Warrior. I just started adding IF using the 16/8 ratio 3 or 4 days a week. Too much cold exposure leads to frost bite and tissue damage. I’m an Engineer by trade, so I know how to research and am very logical, analytic and calculated to a Tee. The fast he described is a two days a week fast allowing 600 calories a day on the fasting days. able to go as hard as I want when I want to (although for me that certainly doesn’t mean 100% every day anyway)) while able to incorporate fasting and there’s not much. It was only because of my accidental IF practice that I wasn’t full blown diabetes at 52. During fasting, hormonal changes kick in to give us more energy (increased adrenalin), keep glucose and energy stores high (burning fatty acids and ketone bodies), and keep our lean muscles and bones (growth hormone). My benches have exeeded my highest ever during my IF training and plan to go to my genetic potential soon. Now that we have those caveats out of the way, let’s look at some of the purported benefits of exercising in a fasted state, as shown in the literature: Intermittent fasting improves insulin sensitivity, as I mentioned before in the fasting and weight loss post. I’m pretty terrible at UF… but I.did.not.stop.moving. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Another thing that could happen is you learn to make do with less glycogen by, well, making do with less glycogen. My only concern is the timing of everything – I typical use an eating window from 12:00-8:00 pm, however my only chance to consitently lift heavy is first thing in the morning (6:00 am). I cut down to 170 and decided to switch focus to building muscle, so now I’m following Martin’s suggestions on spiking carb intake. Research shows that eating protein before bed helps with post-exercise muscle recovery. By suppressing GH during fasting, there is a 50% increase in muscle break down. Starvation will cause your body to break down protein for energy and that will result in muscle loss. I climb at a 5.10+ / 5.11- level and I’m 290 pounds. I am really thankful to Mark for writing these articles. I generally have a drink 1/2 way through a 2 hour workout spread over various aerobic exercise machines and some light weight work. You can excercise on that day to gain some of the benefits outlined in this article without compromising your work. Now, here are the big do’s you want to do as you approach proper muscle recovery. What`s you opinion if I break my fast after 14 hour with 15g wheyhydro at 10am and again 15g wheyhydro at 1pm, weight training at 3pm. How about trying to get into and stay in ketosis? Wa-la!… the true and original IF method! I’m in IT but at night/weekends I’m a recreational rock climber. Give yourself 3 weeks of carbs as low as possible (leafy greens only), no tubers, no nuts, no seeds. I can do it, but I feel like it impairs my performance – and when I play Ultimate I play to have fun and win (as PrimalCon attendees are soon to find out). Some of my most intense workouts (measured against previous times/weights/reps, etc) have occured 23 hours into a fast. I exercise first thing in the morning before I go to work, so I don’t really have time to eat something, let it digest some, and then exercise. By that point I have typically been fasting for 15-16 hours (since supper the night before.) On days when the fast came easily, the workouts were great and better than normal. I don’t see how any claims for calorie restriction improving recovery or performance can be made from this study. Intermittent fasting leaves a very small window for protein intake. And then coming out of it, the next 3 or 4 days you go back to a normal eating routine in which you state that you binge eat. Recently I just fasted over the Easter weekend in conjunction with Holy Week observances, so it was part of Thursday through after church Sunday. Myth 3: Intermittent Fasting Causes Muscle Loss. In the beginning of my fasts like one year ago at the end of the day I felt hungry like hell and as soon as I got home I had to eat something. Then I started reading about fasting and gave it a shot–it was hard to eat so much in one sitting at first, but I quickly got used to it. Sorry to say, your modified method of the IF is not working for you. There are some great books on this type of ‘eating window’ lifestyle. Also note his recommendation that 10 grams of BCAA (branch chain amino acids) taken before the workout should boost the enhancement without taking you “out of the fast.”. Epub 2012 May 3. That entire time I felt awesome. I appreciate and thank all the gurus (Mark & Martin et. Intermittent Fasting and Muscle Mass. Sorry for pointing out the obvious, but if you are not enjoying your training for your half marathon, then maybe you should stop and do something else. I’ve done that a couple times, and have found that while fasting I’ll still work out but purposefully not go at 100%, but keeping up my normal routine at about a 75-85% intensity level works well and I feel great. If it doesn’t, run with that. Is waiting nearly 7hrs to eat post workout meal to long? I’m a hardcore skier, and on powder days I’ll head out the door with nothing but coffee in my belly then charge hard for hours before I lose energy. But let me take a shot in the dark since I’m already on the subject matter. If you continue to use this site we will assume that you are happy with it. 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