14

votes

Breakfast: intermittent fasting OR high-protein ASAP

Answered on August 19, 2014
Created July 08, 2011 at 11:34 AM

Well, there are at least 2 options that are widely considered to be healthy:

1. At least 30gr of protein as soon as possible but at least within 30mins of waking (not getting) up. Popularized mainly by Tim Ferriss.

2. Intermittent fasting daily. Eating within 8hrs window and fasting 16hrs (for example from 10pm till 2pm). Popularized mainly by Leangains.com

I would like to hear from those who consistently tried BOTH approaches for at least week-month.

It would be great to know how it affected your:

  1. Mood (mood swings, anxiety, calmness, peace, confidence);

  2. Energy;

  3. Mental and physical performance (especially in weight-lifting and muscle gain) And worked better.

What am I personally is not interested is how it affected weight loss.

Thank you very much!

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 13, 2012
at 08:54 PM

Do you actually keep dice in your pocket? That's pretty funny/ a fun way to perk up the day.

100fd85230060e754fc13394eee6d6f1

(18696)

on July 09, 2011
at 02:02 AM

I get the same effect.

100fd85230060e754fc13394eee6d6f1

(18696)

on July 09, 2011
at 02:02 AM

I don't mind if someone mentions weight loss effects. ;-)

11dff0119e8ca2babb4acf40a5ef6ac4

(233)

on July 08, 2011
at 07:36 PM

I'm not nearly this random about it, but I do something similar. I'm back in school from 11:00 to 1:30 for the next 5 weeks, and I've gone back to a schedule I used while I was still in high school (lo those many moons ago). I'm fasting on school days until after I get home and then overfeeding on Fri-Sun, starting with a big protein-filled breakfast first thing on those days. I've never been a big breakfast eater, but my calorie intakes on fasting days tend to be too low to do it every day.

77877f762c40637911396daa19b53094

(78467)

on July 08, 2011
at 03:41 PM

Yes. Same for me and breakfast would also zap my energy level around 11. I also noticed that if I eat around 7 pm with high protein I can stay comfortably fasted until noon or 1 pm. But that noon meal has to be smallish and contain little to no carbs or I crash at 4 pm exactly. I consume black coffee in the morning but now I don't get jittery or irritable.

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on July 08, 2011
at 12:45 PM

I concur. There is something about eating a big breakfast that wakes up my "want to eat more because it tastes good" file. The VLC WOE has taken care of cravings, but I will definitely consume 500 calories more daily on the large protein breakfast versus IF.

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10 Answers

4
345c1755efe005edd162b770dc6fb821

(8767)

on July 08, 2011
at 12:32 PM

I prefer IF for as long as I can. I eat breakfast as late as I can, have a decent lunch around 2-3pm and if needed a light snack and start fasting again until the next day.

If I eat right away, even just protein, I tend to want to keep eating all day for some reason.

77877f762c40637911396daa19b53094

(78467)

on July 08, 2011
at 03:41 PM

Yes. Same for me and breakfast would also zap my energy level around 11. I also noticed that if I eat around 7 pm with high protein I can stay comfortably fasted until noon or 1 pm. But that noon meal has to be smallish and contain little to no carbs or I crash at 4 pm exactly. I consume black coffee in the morning but now I don't get jittery or irritable.

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on July 08, 2011
at 12:45 PM

I concur. There is something about eating a big breakfast that wakes up my "want to eat more because it tastes good" file. The VLC WOE has taken care of cravings, but I will definitely consume 500 calories more daily on the large protein breakfast versus IF.

100fd85230060e754fc13394eee6d6f1

(18696)

on July 09, 2011
at 02:02 AM

I get the same effect.

4
D3ff004d4a0c42b67cc2c49a5ee9c0f3

(5801)

on July 08, 2011
at 11:52 AM

To be honest, I noticed no difference between the two in mood, energy and physical performance.

Now I roll the dice (literally) and if its a 1 or 3 it's a breakfast day starting with high protein. If its the other numbers I fast. Doing this, I now notice increased energy and better mood, but physical performance is still the same.

11dff0119e8ca2babb4acf40a5ef6ac4

(233)

on July 08, 2011
at 07:36 PM

I'm not nearly this random about it, but I do something similar. I'm back in school from 11:00 to 1:30 for the next 5 weeks, and I've gone back to a schedule I used while I was still in high school (lo those many moons ago). I'm fasting on school days until after I get home and then overfeeding on Fri-Sun, starting with a big protein-filled breakfast first thing on those days. I've never been a big breakfast eater, but my calorie intakes on fasting days tend to be too low to do it every day.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 13, 2012
at 08:54 PM

Do you actually keep dice in your pocket? That's pretty funny/ a fun way to perk up the day.

3
981d8f6b5e3409a6752ad1ae70997834

on July 08, 2011
at 11:54 AM

I have tried both approaches for a minimum of three months each and having the protein immediately upon waking worked much better for me. Skipping breakfast caused me to be irritable, lethargic, and crave heinous foods later in the day. My physical performance did not suffer from skipping breakfast but mentally I felt a little foggy and lightheaded during the heavier lifts. The only thing you can do it try both for at least a month and see what works best for you.

2
81b6c5dc72256a82e32eb78017bf6e3c

(100)

on July 08, 2011
at 01:27 PM

I definitely opt for IF most of the time. If I workout in the morning, I absolutely wait to eat. I like to workout in a fasted state whenever possible. If I am not working out in the morning, I usually still fast but if I am hungry, I will eat a meal high in protein and fat. I think variation between the two can be beneficial. And I suggest being logical. If, most days, you're fine with IF and one day you wake up and you're hungry and can't focus on anything... by all means, eat something. But I usually start from a basis of fasting and if I need to adjust and eat earlier, I do. I don't typically approach from the other way.

As far as mood, I am usually bothered more by eating first thing in the morning. Like others have posted, I want to keep eating all day, and it irritates me. I also seem to hit a lag in the early afternoon if I start the day with a meal. I don't experience excess hunger or a period of tiredness with IF.

I've also experienced more strength gains and fat loss with fasting. My weight actually stablized a bit higher after a month of IF, but my body fat was lower.

2
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on July 08, 2011
at 11:52 AM

Personally my energy is very high during the morning fasted period. I wake up a little hungry usually but add black coffee and water to take care of it. I really prefer not spending the time to make breakfast every day.

I wonder if the entrainment of breakfast would affect your sleep in the morning. Since ghrelin rises in anticipation of a meal, would that make your last hour/hours of sleep worse?

I used to eat a few eggs every morning but I never really felt full or satisfied from it. I prefer no food.

1
Ce7e28769d92d5de5533e775b1de966e

on July 08, 2011
at 02:46 PM

I've fasted trained my entire life, 5am-5:30am workouts are normal to me, and I've never had issue with performance in this state. Up until a week ago I held to that format and then summer hit New York with a slam, high heat and humidity levels that were doing their best to crush my appetite. It suddenly became difficult to keep to my normal caloric intake and my WOD's were starting to suffer = not acceptable to me. What I started doing was slicing up a banana and topping with almond butter and a handful of dried coconut. I keep the bananas and almond butter in the fridge, coconut in the freezer, as 90 degrees makes cold food much more desirable. Altogether it's about 10g of protein, no way will I, or can I, jam 30g in at 5:30am. It's working for now and I'm back in peak performance mode but when things cool down I'm going back to fasted training keeping an open mind to IF.

1
Medium avatar

(3259)

on July 08, 2011
at 12:31 PM

I've also done both (more IF than protein). I love how I feel when fasting through the morning. Usually eat my evening meal by 7:00, up the next morning and down a giant glass of water, americano on the way to work, and maybe a couple of cups of tea (green, oolong, herbal) through the morning. I hit the gym at 12:00 and eat a biggish lunch at about 1:00. Awesome.

I stopped after plateauing weight-wise and tried the protein breakfast to see if I could knock the last 5 pounds off. The weight hasn't come off yet and I never feel as good as I do when I fast. It's a struggle to choke down the food first thing and it messes with the rest of my day - I'm hungry again around 2:00, which pushes supper back, etc.

I know the "I" in IF means intermittent, but I'd be happy to fast daily, which I may go back to soon.

1
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on July 08, 2011
at 12:11 PM

It depends. I used to IF and would even exercise pretty hardcore while IF'ing(~15 mile bike ride and 4 hours of surfing). I liked it because I could just get up and go without having to worry about eating food at 5 in the morning which was very convenient. I'm trying to focus on gains now though so I've been drinking half a gallon of milk in the morning before I do anything. So far I really like it, I don't feel super fatigued on the second bike ride after my surf session and it enables me to get a lot more calories. I feel more explosive as well which isn't surprising.

Bottom line if you have a job you go to in the morning or only do light stuff IF could be a very convenient method to utilize. If on the other hand you do any sort of prolonged exercise I would have some kind of meal. I think there is some variability between people as well so I would just expirement and see what works for you.

0
66974b2cb291799dcd661b7dec99a9e2

(11121)

on July 08, 2011
at 02:07 PM

The only way to know what works for you is to try both over a period of say 2 weeks, see how you feel, how it affects you, everyone is different.

0
15d83f76aaa6b0e38d662c20c6e097ad

(1012)

on July 08, 2011
at 01:16 PM

I have found that I love both. I will IF mostly during the work week, not eating breakfast, going from Dinner to Lunch the next day. On weekends, I will make breakfast with the family, and then not eat till Dinner. Don't have any different moods either way. Both are equally effective with weight loss.

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