intermittent fasting and early morning workout

amtbhatnagar

hello,
I am doing intermittent fast from 10:00 PM till 13:00 AM
My workout is at 6:00 AM every morning
As per my understanding I have to have protein after workout just want to know can I get away by not having protein after workout or will I start loosing muscle .

peaceout_aly

You won't necessarily lose muscle but it'll be a bit harder to build it. Some people don't believe in that "protein 30-minutes post workout" thing but I'm a firm believer. Just make sure you get enough protein throughout the rest of your day and you should be okay though!

rybo

You don't have to have protein right after. The food you ate the night before will still be in your system and being absorbed. The whole "window" thing is bro-science.
Granted, if you do a pretty intense work out and not eat for some time later, you might get a bit hungry or have a dip in energy levels.

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Katiebear_81

I'm having the same issue. I do notice a dip in energy levels (about half way between work out and eating window). I'm going to pick up some BCAA's and I'm going to start taking a b-complex vitamin when I start to feel sluggish.

amtbhatnagar

thanks thats really helpful having protein in half an hour i also follow that it make sense i am looking to continue with IF , by looks of it have to stop

peaceout_aly wrote: »

You won't necessarily lose muscle but it'll be a bit harder to build it. Some people don't believe in that "protein 30-minutes post workout" thing but I'm a firm believer. Just make sure you get enough protein throughout the rest of your day and you should be okay though!

amtbhatnagar

that is helpful , i was only worried that by not eating anything after workout i might start loosing my muscle weight which would be really bad :-(

rybo wrote: »

You don't have to have protein right after. The food you ate the night before will still be in your system and being absorbed. The whole "window" thing is bro-science.
Granted, if you do a pretty intense work out and not eat for some time later, you might get a bit hungry or have a dip in energy levels.

amtbhatnagar

going to get my bcaa ordered thaks allot .

filbo132 wrote: »

amtbhatnagar wrote: »

hello,
I am doing intermittent fast from 10:00 PM till 13:00 AM
My workout is at 6:00 AM every morning
As per my understanding I have to have protein after workout just want to know can I get away by not having protein after workout or will I start loosing muscle .

According to Martin Berkhan, he recommends 10g of BCAA'S 10-15 minutes before a workout, and you take 10g of BCAA'S 2 hours every time afterwards until you eat. He explains it on his website. Technically bcaa's do break your fast, but he still recommends taking them when training fasted, I just don't remember the reason.

amtbhatnagar

same with me its only 2 days for me :-) , what cycle you are following

Katiebear_81 wrote: »

I'm having the same issue. I do notice a dip in energy levels (about half way between work out and eating window). I'm going to pick up some BCAA's and I'm going to start taking a b-complex vitamin when I start to feel sluggish.

tashygolean730

I'm in a IF FB group with 20000+ people. Most of those who lift heavy do so with no BCAA's or protein before/after working out. They are gaining muscle on their bulk cycles just fine or gaining strength if they're cutting. I never eat protein before or after my workout and I'm gaining strength while in a deficit with no issues. I do watch my protein intake.

amtbhatnagar

thanks thats really helpful :-)

tashygolean730 wrote: »

I'm in a IF FB group with 20000+ people. Most of those who lift heavy do so with no BCAA's or protein before/after working out. They are gaining muscle on their bulk cycles just fine or gaining strength if they're cutting. I never eat protein before or after my workout and I'm gaining strength while in a deficit with no issues. I do watch my protein intake.

ashjongfit

Can you move your workout to like an hour before you break your fast or move your feeding window sooner?

When I did IF, I had to move my workouts an hour before my feeding window. I suffered major energy dips other wise.

Katiebear_81

amtbhatnagar wrote: »

same with me its only 2 days for me :-) , what cycle you are following

Katiebear_81 wrote: »

I'm having the same issue. I do notice a dip in energy levels (about half way between work out and eating window). I'm going to pick up some BCAA's and I'm going to start taking a b-complex vitamin when I start to feel sluggish.

I do a 16 fasted, 8 hour window, and once or twice a week will do a 24 hour fast. I've read, and it's on the internet... so I can't vouch for the true-ness, that the BCAA's can keep protein synthesis going, even if you're not consuming protein. I'm not sure the exact mechanism (and maybe I'm remembering wrong?), but that's why I was going to try it.

Personally, I can't move my workout. If I move my eating window to 8 am, then I have until 4 pm to eat all my food. That won't work for me from a compliance stand point - I like to eat a bit later. My current window is from noon until 8 pm. I don't have time to workout in the evening, and I can't leave work to work out before lunch time. So it is what it is.

Yesterday was my first workout in my fasting window. It went ok. I was a little light headed during squats, but I was trying to hold my breath and brace for each one, and I don't think I was using the breathing technique quite right.

For the person that said that BCAA's break your fast... the ones I've been looking at seem to have no calories assigned to them. Does that mean that they still break the fast, or no?

hcdo

filbo132 wrote: »

amtbhatnagar wrote: »

hello,
I am doing intermittent fast from 10:00 PM till 13:00 AM
My workout is at 6:00 AM every morning
As per my understanding I have to have protein after workout just want to know can I get away by not having protein after workout or will I start loosing muscle .

According to Martin Berkhan, he recommends 10g of BCAA'S 10-15 minutes before a workout, and you take 10g of BCAA'S 2 hours every time afterwards until you eat. He explains it on his website. Technically bcaa's do break your fast, but he still recommends taking them when training fasted, I just don't remember the reason.

I read the article, thanks for the link. I couldn't find an answer to whether or not it's suggested to take BCAAs if only doing cardio that day. Thoughts?

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robertsjm24

What time is 13:00 AM?

amtbhatnagar

:-)

robertsjm24 wrote: »

What time is 13:00 AM?

stanmann571

Opinions conflict regarding whether BCAAs technically break your fasted state.

hcdo

filbo132 wrote: »

hcdo wrote: »

filbo132 wrote: »

amtbhatnagar wrote: »

hello,
I am doing intermittent fast from 10:00 PM till 13:00 AM
My workout is at 6:00 AM every morning
As per my understanding I have to have protein after workout just want to know can I get away by not having protein after workout or will I start loosing muscle .

According to Martin Berkhan, he recommends 10g of BCAA'S 10-15 minutes before a workout, and you take 10g of BCAA'S 2 hours every time afterwards until you eat. He explains it on his website. Technically bcaa's do break your fast, but he still recommends taking them when training fasted, I just don't remember the reason.

I read the article, thanks for the link. I couldn't find an answer to whether or not it's suggested to take BCAAs if only doing cardio that day. Thoughts?

I read somewhere from the same guy that BCAA's are not required if you are just doing light steady cardio.

Thanks. I'm assuming then if I were doing HIIT that it would be suggested to take BCAAs?

Unknown

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