🥤 Post Workout Shake on Intermittent Fasting

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Post Workout Shake on Intermittent Fasting

Many IF practitioners follow a 16:8 schedule, fasting for 16 hours (often including sleep time) and eating within an 8-hour window. However, if you work out in the morning during your fasting period, you're faced with a choice: break your fast with a protein shake or wait until your eating window begins.

The Science:

1. Protein Timing: Research suggests that consuming protein within 2 hours post-workout can enhance muscle protein synthesis.

2. Fasting Benefits: IF may improve insulin sensitivity, promote autophagy (cellular cleanup), and aid fat loss.

Options to Consider:

• Change your workout time: This approach involves timing your workout to end just before your eating window begins. By doing so, you can have your post-workout protein shake within the 2-hour window after exercise while still maintaining your fasting period. This strategy allows you to reap the benefits of both intermittent fasting and optimal post-workout nutrition.

• Opt for BCAAs post-workout: If you prefer to strictly adhere to your fasting window, consider using branched-chain amino acids (BCAAs) after your workout. While technically breaking the fast, BCAAs have a minimal caloric impact and may help preserve muscle mass. This option allows you to stay close to your fasting goals while providing some support for muscle recovery. This is the best option as it will allow you to keep the same hours for dinner and workouts.

• Change your IF window: Adjusting your intermittent fasting window is another viable option. By shifting your eating period to align with your post-workout timing, you ensure that you can have your protein shake without compromising your fasting goals. This will mean shifting the time of your last meal.

With that being said, the benefits of IF and the post-workout shake are not nearly as important as consistency. The rule of thumb when it comes to choosing IF, meal plans, etc., is selecting one that will allow you to stick to it.

6 Pro Tips for Choosing Your Protein Powder

"I'm overwhelmed by all the protein powder options. What are some basic guidelines for choosing the right one?"

Great question! Choosing the right protein powder can indeed be daunting. Here are some key guidelines to help you make an informed decision:

1. Check the Protein Content: Look for powders with at least 20-25g of protein per serving. This ensures you're getting a substantial amount of protein for your money.

2. Mind the Carb Content: If you're aiming for fat loss, opt for powders with low-carb content. However, if you're bulking or struggling to meet your calorie needs, a powder with more carbs can be beneficial. Always align this with your specific goals.

3. Evaluate Price per Serving: Don't just look at the overall price. Calculate the cost per serving to ensure you're getting good value. Remember, cheaper isn't always better - focus on quality and value for money.

4. Scrutinize the Ingredient List: Generally, shorter ingredient lists are better. Avoid powders with lots of artificial additives, flavors, or sweeteners. The fewer ingredients, often the better the quality.

5. Consider Potential Sensitivities: Many people develop sensitivities to dairy as they age, even if they didn't have issues before. If you suspect dairy might be a problem, consider plant-based options (pea, rice, hemp) or lactose-free whey isolate.

6. Match to Your Goals:

   • For muscle gain: Whey or casein are excellent choices.

   • For vegan options: Look for blends of plant proteins to ensure a complete amino acid profile.

   • For weight loss: Consider powders with added fiber or those lower in calories.

7. Taste and Mixability: While not a nutritional factor, you're more likely to use a powder consistently if you enjoy its taste and texture.

Remember, protein powders are supplements to a healthy diet, not replacements for whole foods. Use these guidelines to find a powder that fits your needs, supports your goals, and works well with your body.

Your Brain’s Nighttime Boost

Did you know that your brain is more active during sleep than during the day? While you're catching Z's, your brain is hard at work consolidating memories, processing information, and cleaning out toxins. This increased activity is especially prominent during REM (Rapid Eye Movement) sleep, where brain waves can be as active as when you're awake. So next time you're tempted to skimp on sleep, remember: your brain needs that downtime to gear up for peak performance!

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Publisher: Ryan Engel

Editor: Michael Pender

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