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Intermittent Fasting Opinions

gurjsdgurjsd
in General Training Discussions

Hey All,
I'm trying to intigrate the intermittent fasting protocol whilst still triathlon training (out season training mind). The reason for this approach is just so I can hit my body composition targets before the end of the year. The idea being drop a few percent off my body fat.
Just interested to hear the opinions of any other athletes who has found success in this nutrition protocol?
As I like to train AM, my current approach is somthing like this ;
6AM - Wake up and get a large black coffee down me
6.30AM - Ingest 5-10g BCAA and hit the road/bike for an hour/1.5 Hours or so (Out season plan)
7AM - Shower an ingest 5-10 BCAA, with a little greens
9PM - Ingest 5-10 BCAA and Greens
9AM - 1PM - Coffee and Water till I break my fast.
I'm highly fat adapted when it comes to training, and even do high intensity intervals at 6.30AM on just that black coffee and BCAA. On occasion I will put in some MCT oil (usually weekends) when I have a longer more aerobc session planned.
In addition to this - for those who have tapped in to this method - I just wanted to get your opinion if Whey protein is a viable alternative to BCAA if i wanted to remain in the fasted state in the mornings?
G

Comments

  • Jess WithrowJess Withrow
    Sounds perfect to me! JW and I have both trained this way, and the intermittent fasting protocol you've described (ie, LeanGains style) is very close to what I've done with ~16 hrs of a fasted state, a.m. workout with BCAA's before and after workout (I use MAP Aminos). I don't drink coffee, and don't use whey protein... personally I'd stick with what works and keeps you in a fasted state, but if you wanted to add in a whey protein, Mt. Capra makes a low calorie, non-denatured goat whey protein (from organic grass-fed goats) with only 115 calories and 3g of carbohydrate (the stevia sweetened version). I'd think that's unlikely to spike your blood sugar, and it might be a good alternative to BCAA's post-workout after a longer or more intense workout... The key for me was to listen to my body and take a "re-feed" day when I needed it, which was usually once a week.

    Very cool that you train like this, Gurjit!

  • John WithrowJohn Withrow
    What this ^^ beautiful woman said...

    My 2 cents to add on is that I don't drink coffee (ever)... And I also don't use the BCAA's. For almost 100% of my OS workouts (and also most of my IM training), my routine is to get up and workout with zero intake of anything but water. Now, I generally eat at ~7:30 PM and my workouts are ~5AM. So technically this isn't intermittent fasting, but it is training in a fasted state. I will generally eat an omelet or other big breakfast within an hour or so after my workout (often times with MCT oil on it). The "Intermittent Fasting" I would do would usually be on non-workout days. But I have done a few times of wake up, workout with water, and only water for many hours afterwards. Maybe a cup of hot tea (or two) throughout the morning, then have a normal lunch ~18hrs after last feed. On a few other occasions I did that same thing but also skipped lunch, then waited until the afternoon, did another workout, then had dinner. This last ~22hr fast (with one or two workouts) I only did two times. I might experiment a bit more with that in the coming 6 months or so. If you're already fat adapted, much of it is just a mental exercise.
  • gurjsdgurjsd
    Many thanks for your replies guys, much appreciated!
    Hey Jess, I loved your response...' listen to your body'. That's exactly what I feel like I'm doing , and when I feel adrenal fatigue coming on, I back off... refuel, recharge and I feel it does me wonders. I'm a sucker for chocolate and butterscotch icrecream, so they help me get me back on track.

    I'm going to continue with what I've quoted, as I feel I have come leaps and bounds doing what I do. Stick with the bcaa, and forget about whey etc...

    John, I loved your thread 'fat adapted'. I sensed exactly where your coming from, and what it does for you as an athlete, and for general health and longevity. I will listen to your advise wisely, as its more of a mental game than anything since I'm already fat adapted.

    I love the high I get knowing I can go on for hours , and by introducing such a protocol. I.e leangains, I know that from a health standpoint I can be head and shoulders over the majority of the nation I terms of overall health. The skys the limit!

    Thanks again guys!

    G
  • Jess WithrowJess Withrow
    Gurjit - I'm considering doing a bone broth fast and came across this article that I thought you might find interesting... especially the final paragraph where Dr. Pompa describes his style of intermittent fasting during a typical day and his use of whey water. Very intriguing stuff! http://drpompa.com/additional-resources/health-tips/intermittent-fasting
  • gurjsdgurjsd
    Hey Jess,
    I listen to a couple of podcasts, two of those being 'Endurance Planet' and 'Ben Greenfield Fitness Podcast' , and they talk ever so much about bone broth and its fantastic properties. Something, I've not considered myself - but if I can get the wife to agree with me, I may just give it a go.

    Great article - and in respect to the final paragraph, this is the approach I take. Its almost a case of 'back-loading' my carbs at the end of the day to a) replenish my glycogen stores for the following day workout, b) stop adrenal fatigue do to a low carb lifestyle and b) to be sociable.

    And the fasting/low carb lifestyle during the day keeps me clear minded, focused and make the right nutritional and lifestyle choices.
    I really wish and hope that the majority of endurance athletes can some day understand that your body is capable of so much, and that you can still perform at certain peak levels even when you 'think' you're low on fuel. As John said, it appears to be more of a mental game than anything.

    G
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