IF, exercise & eating

(Jeff) #1

I have been doing intermittent fasting for a few weeks now. I weight train during my fast 6 days a week. does anyone know the best time to eat after intense physical exercise ? I used to wait an hour but now I can go 8 - 10 hours after training before I eat. will my muscles suffer going this long before eating ?

(David Brown) #2

This is one of the hotest topics in the fitness industry at the moment. Unfortunately a Industry that is full of corrupt information. The old saying of carbs within a 20 minute window and protein within an hour has been blown out of the water years ago but I still hear it every day. There is a window for protein and from the papers I’ve read that window is 24 hours. They are also starting to see that “maybe” holding back on the protein for a few hours actually increases the body’s desire for it and when you do finally eat protein your body can absorb more and more efficiently too.

If your keto then I wouldn’t bother about post work out carbs. Let your body do its thing. You will notice a significant drop in performance for now but things get better when your body starts to adapt.

So in summary, make sure you hit your keto macros. Personally I run on 25% protein rather than 20%. Solely because I’m in the gym every day.

If you’re weight training 6 days a week I’d recommend taking creatine every day and don’t be scared to use whey protein isolate. This is highly insulinogenic and will definitely knock you out of keto for a short while but the benefits massively out “whey” :grin: the drawback. I must stress before the vultures come for me that I only recommend isolate for people that perform alot of weight training. I ran a small experiment with 10 guys at my gym 5 got half their daily intake of protein from isolate and the other half didn’t touch a protein drink. The Protein group ended the diet significantly stronger than the other group (2 month keto plan). Yes I know that’s not long. They also ended up slightly leaner with more muscle.

(Katie) #3

Thomas DeLauer and Siim Land both have more than one video about this topic on their YouTube channels.


(bulkbiker) #4

You’re making a huge amount of assumptions about people’s metabolic health here… maybe ask a few questions before leaping in with advice that could be quite harmful for a T2 diabetic which is where a lot of forum members are coming from?

(David Brown) #5

No, sorry. Its up to them to state this info before asking advice. You want me to ask them to fill out a medical questionnaire before I can answer?

(Pete A) #6

Many say much, but I try to eat to feed my muscles and body after exercising.

Good luck!

(bulkbiker) #7

No it really isn’t.
Its up to you to think before supplying advice willy nilly assuming everyone is like you…

(Allie) #8

I just eat when I’m hungry whether that’s after exercise or not.

(less is more, more or less) #9

Sure, I could take powdered (manufactured) protein, but why not drop an egg or two into your drink? As Dr. Bikman says, it’s nutritionally complete and, hey, you know what’s in it.