Fasting around exercise

[yespleasedoll]

Hey

I want to try intermittent fasting with an eating window 11am-6/7pm

A few days a week my workouts are on the evening at 8pm, would it be ok to keep my fasting even if I am working out?

Dont dont really want to make my eating window any later??

why on earth wouldn’t it be?

I don't want to negatively impact my workout, it will be strength training so wondering if I should have a snack after my workout days to help with muscle recovery?

yes, you should have a high protein snack after your work out

wouldn’t bother
your fasting period is a very reasonable amount of time so not long before breakfast

are you a regular strength trainer?

These workouts will be 3 days a week, so I'm thinking maybe have a protein shake on these days after the workout and stick to the usual fasting on the other days

sensible

and reduce your intake in the meal beforehand to account for the shake

Ok great sounds like a plan!

have you kept off the chocolate OP??!

I do 5 2 and train as normal in fast days and it makes no difference. We wouldn't have been able to survive as a species of we were physically incapable of strenuous activity because we hadn't eaten in the last 2 hours.

No comment

It has nothing to do with what you have eaten before hand - it is what you eat after. Protein after exertion repairs muscles faster and protects and improves strength. As a species we would have had protein quite quickly after a successful hunt.

Of course, I prioritise protein on fasting days and have been increasing strength while losing fat.

It's worth noting that muscle repair doesn't all happen in the few hours after exercise. It also happens in the days afterwards.

There was a Zoe podcast that looked at the scientific evidence for the type and timing of protein after exercise and it concluded the timing wasn't critical.

Stacy Sims' Next Level suggests women should eat within 30 min of exercising to reduce cortisol and prevent the storage of body fat. It is less important for men who have a 3 hour window to refuel.

Hey how's it gone OP?

I'm also doing IF but run 6 times a week. I must say I'm struggling because I run in the morning (8am ish) 3 times a week but then Tend to eat between 12-8/1-9.

I'm not sure whether to just not fast on those days, and do as you say and have a protein shake. Or just push through feeling a bit wibbly and faint hahah!