Re:Exercise Alters Our Microbiome
by tinymollusk on Monday January 08, 2018 @03:21AM
(#16095393)
In a similar situation I've felt subjectively less hungry / performed better if I take some branch chain amino acids in the AM. Dunno if this makes the IF "invalid" -- I never felt significantly different during an IF. But commuting on my bike, I frequently felt weak if I was fasting, and BCAA stopped that. YMMV.
Anything besides water breaks the IF period.
Re:Exercise Alters Our Microbiome
by tinymollusk on Wednesday January 10, 2018 @09:33PM
(#16121043)
Pardon my ignorance, but how does the research account for the benefits of caloric reduction? How do we know if it's the disciplined fasting, or if simple caloric reduction is part of the equation?
That information would help me decide whether I have to be strict about no eating. Much of the advice I've seen amounts to allowing some leeway in small caloric inputs.
While BCAAs do break your fast, that's not entirely true. For example, green tea, black coffee, ACV, and likely others do not break your fast.
This is a pretty hardline approach.
Most people allow for coffee and tea without sugar or cream.
If there are no calories you're not breaking a fast in my opinion.
BCAA's do have calories so I would say they would break a fast though.
Re:Exercise Alters Our Microbiome
by sethammons on Monday January 08, 2018 @08:49AM
(#16096662)
I tried IF, but I couldn't find a schedule that worked. I work out with high intensity at 5am. So I want to start eating then to maximize nutrient intake. This made "lunch" at 9am and "dinner" at noon. I'd find myself lethargic for the morning workout.
I started delaying my breakfast later and later until I was able to eat "breakfast" at 1 PM. I work out (boxing or weights) in the evening at 6 to 7 / 7:30 PM 5 days a week atleast, so my last meal for the day is at 8:30 or 9 PM. I don't eat any meat.
1 added benefit is that you also lose body fat and become lean because it seems that we start burning fat after 12 or 13 hours of fasting.
Initially it was hard, I was feeling hungry, but once you get used to it, you don't miss it. If you are a morning person, do your fast from 5 or 6 PM to 9 or 10 AM. If you are evening person, then do it like me, i.e. fast from 9 or 10 PM to 1 or 2 PM (next day).
Also don't worry about whether you'll have energy for your workout. You get used to it.