Exercise & Fasting

(KB) #1

So I’ve been lifting some days and doing crossfit other days, both fasted- and I always wonder how important it is to eat after a workout. When, and what? I’ve heard that you should eat something- typically protein- within 1 hr of exercise to build muscle. How about on keto? Should it be fat that I eat? Fat and protein? Or should I eat only when I’m hungry following a workout? I’m interested in building muscle & losing fat. Certainly don’t want to burn muscle! BTW I recently learned that you produce HGH when you work out fasted- SCORE​:+1::wink::smiley:

#2

At the time of this post, it’s been 18 hours since the OP and no responses.

You might want to get some answers from this episode of Brian Williamson’s Ketogenic Athlete podcast #27, but as of this writing I haven’t listened to it. However, I do listen to just about everything else Brian makes available and he’s very concise and covers the topics well.

(Christopher Hodge) #3

I’m downloading this podcast now because I actually had the same question. Thank you Bill.

(KB) #4

I actually did listen to that podcast and unless I was spacing out…which sometimes happens… I didn’t hear anything regarding this question. But I will re-listen to be sure. Thx.

(Alex Dipego) #5

It’s not necessary to eat after a workout unless performing again or lifting again later that same day. Reason behind eating is to refill glycogen. You need very little protein to produce growth and possibly have floating protein from broken down adipose tissue. Your fuel is fat from your body. It doesn’t hurt to have a little protein in post as in 10-15g but a meal or a ton isn’t necessary and its splitting hairs. Even if it’s a 10% boost in mass 10% of a lb is only 1.6oz of muscle spread over the entire body… Not going to be noticed.

(KB) #6

Thank you for the response!

(Alex Dipego) #7

Course!

Fasting does produce that HGH response but those hormones need fuel so your feeding window may need to open up to allow for more food or see if in your current window you can eat more. Building on keto can be hard especially with fasting, it’s slower due to less insulin response but is a leaner growth process.

As someone who goes high fat, you’ll notice your gall bladder gets taxed so spreading out fat types helps.

#8

Strength most definitely down …first 2 sets of leg exercise ok…3rd set i can only do between 5 and 8 reps instead of normal 10

24 hour fast for me no change at gym…at around 64 hours fasted and decrease in strength noted

(Chris) #9

This book is public domain:

http://chestofbooks.com/health/natural-cure/Bernarr-MacFadden/Fasting-Hydropathy-and-Exercise/A-Seven-Day-Fast-An-Experience-Of-One-Of-The-Authors.html