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Intermittent Fasting Questions from a newbie

Answered on September 12, 2014
Created July 20, 2013 at 1:12 PM

Hi guys, So I'm fairly new to the idea of IF so I thought I would ask a few questions regarding exercise and what will give me the best results. Yesterday I did a 24 hour fast and felt great and ate a large Paleo dinner as usual. I would like to start incorporating daily fasts into my life by only eating lunch and dinner but how does this fit in with exercise? If I consume BCAAs throughout the day and post-workout will this satisfy my muscles and prevent loss? I do not want to lose any muscle but IF certainly has been the answer to my insulin sensitivity so far I feel great.

Thanks in advance, Nikki

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 21, 2013
at 12:16 PM

I'm currently 16.8% bf looking to get to 12%. According to the leangains approach, it says that only BCAAs are needed exactly after a workout, and so far I've been pretty okay with that-I don't want to sacrifice muscle though. I've only been eating lunch and dinner from 2/3 pm until around 9 pm.

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 21, 2013
at 01:57 AM

Hi! Yes this does help thank you so much! Just one issue-for extreme results (like extremely shredded) do I have to consume three meals or can I consume 2? Thanks!

Eed7dabde3d61910685845e04605267f

(2934)

on July 20, 2013
at 02:57 PM

I don't think it's necessary but it might help you recover. It depends on what you're doing I guess and what you want out of it...

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 20, 2013
at 02:07 PM

Okay thanks a lot :]

C45d7e96acd83d3a6f58193dbc140e86

on July 20, 2013
at 01:44 PM

Rather than doing BCAA, just eat some real foods if possible. If not possible, then sure do some BCAA. I do about 1 protein shake per week if I don't eat within a reasonable time after some type if very intense physical activity. Also, HIIT is more about fat loss and muscle toning, not muscle gain.

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 20, 2013
at 01:37 PM

Hi thanks for the answer! What if doing exercise around meal time isn't possible? If I just eat two meals a day (lunch and dinner) but work out in the morning...should I 100% be eating after exercising?

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 20, 2013
at 01:35 PM

What if I choose not to eat after exercising though? Until around 2 or 3? Would that hinder my muscle gain? That's where I thought the BCAAs could come in. Thanks for the answer!

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5 Answers

best answer

1
C45d7e96acd83d3a6f58193dbc140e86

on July 20, 2013
at 01:29 PM

As for working out while doing IF, just do your workouts near the end of your fast so you can eat afterwards. I see no need for BCAA during the day to protect from muscle wasting. The body doesn't naturally want to catabolize muscle unless there is some hormone (such as insulin) trying to spare fat. I semi-regularly IF and workout prior to eating, and have no issues. BTW, I am 5'7" 146, 6% BF, and my muscles are not wasting away. Oh, and the previous post made a good point about IF working differently with different people, especially women. You might start just doing it a couple times a week at first.

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 20, 2013
at 01:35 PM

What if I choose not to eat after exercising though? Until around 2 or 3? Would that hinder my muscle gain? That's where I thought the BCAAs could come in. Thanks for the answer!

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 20, 2013
at 02:07 PM

Okay thanks a lot :]

C45d7e96acd83d3a6f58193dbc140e86

on July 20, 2013
at 01:44 PM

Rather than doing BCAA, just eat some real foods if possible. If not possible, then sure do some BCAA. I do about 1 protein shake per week if I don't eat within a reasonable time after some type if very intense physical activity. Also, HIIT is more about fat loss and muscle toning, not muscle gain.

1
E717adf1f3cedf21324bbf64de834faa

on July 21, 2013
at 01:39 AM

Hey Nikkie, here are some different option you can try. They all have their pros and cons. you just have to find tne one that works for you.

Extreme Fat Loss Focus

Pre Workout- 6:30am: 1 cup black coffee

Post Workout- 8:30am: 10 grams BCAA

Post Workout 2- 10am: 10 grams BCAA

Meal 1- 12pm

Meal 2- 3:00pm

Meal 3- 7pm

Fat Loss Focus

Pre Workout- 6:30am: 1 cup black coffee, 10 grams BCAA

Post Workout ??? 9am: 25 grams whey protein, 25-40 grams carbs

Meal 1- 12pm

Meal 2- 3:00pm

Meal 3- 7pm

Obviously some of the times may not line up but you can just change it to your times that you eat and workout and keep everything the same.

Hope that helps :)

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 21, 2013
at 01:57 AM

Hi! Yes this does help thank you so much! Just one issue-for extreme results (like extremely shredded) do I have to consume three meals or can I consume 2? Thanks!

1
96440612cf0fcf366bf5ad8f776fca84

(19463)

on July 21, 2013
at 01:38 AM

BCAAs can't repair your muscles to repair themselves because they need protein. BCAAs signal muscle growth and raise insulin, but because it's typically a very small amount say, 15g of BCAAs, it doesn't much affect the fast, so fasting and consuming BCAAs is fine.

It's fine to wait an hour or two after working out fasted before your first meal, but don't over do it, the protein for those repairs has to come from somewhere, so eat at most 2-3 hours after the workout. Typical intermittent fasts are just 16 hours, an occasional 24h fast is fine too. Can't say how long before it goes catabolic rather than anabolic for you personally, but for most, the safe range is 16h fasts.

If you're just starting out, it's ok, your body probably has plenty of reserves and is likely burning through junk and broken proteins (this process is called autophagy), so no worries right now, just don't go on a marathon of 24h fasts and work out fasted at the same time, that will put a lot of stress on you.

Make a large grassfed steak your post workout meal, and you'll do great.

1
Eed7dabde3d61910685845e04605267f

on July 20, 2013
at 01:23 PM

Hi,

I don't think you risk losing muscle by skipping breakfast. Maybe if you skipped breakfast and did hiit then you might lose muscle, but just skipping breakfast where you eat enough at other times I don't thhnk will be problematic.

Re fitting in with 'exercise', I would do things around your meals times. If you have problems with insulin sensitity, some extending of the overnight fast could be helpful as can hiit exercise as well as eating carbs around that exercise. This seems to be working for me atm.

'Intermittent fasting' is different for different people though, including sometimes for women relative to men. As always, your milage will likely vary :)

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 20, 2013
at 01:37 PM

Hi thanks for the answer! What if doing exercise around meal time isn't possible? If I just eat two meals a day (lunch and dinner) but work out in the morning...should I 100% be eating after exercising?

Eed7dabde3d61910685845e04605267f

(2934)

on July 20, 2013
at 02:57 PM

I don't think it's necessary but it might help you recover. It depends on what you're doing I guess and what you want out of it...

0
9f52f85c3964445d7b16c94a890f6136

on July 21, 2013
at 10:00 AM

Unless you are 10%-12% body far looking to get into single digits, don't bother.

If so eat 8 hours fast 16 if muscle mass is your priority to hold on to or keep.

Some people like the 4 on 20 off principle but it seems unnesscessary unless it makes thing easier for you because of schedule etc.

You want to get your calories in shortly after your workout.

26e0076f4bd8634d2a87ee5026cfac27

(10)

on July 21, 2013
at 12:16 PM

I'm currently 16.8% bf looking to get to 12%. According to the leangains approach, it says that only BCAAs are needed exactly after a workout, and so far I've been pretty okay with that-I don't want to sacrifice muscle though. I've only been eating lunch and dinner from 2/3 pm until around 9 pm.

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