Intermittent Fasting and Performance - Practical Guide for Athletes
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Intermittent Fasting and Performance - Practical Guide for Athletes - Thomas DeLauer
Intermittent fasting can definitely be a useful tool for athletes, but there are some other aspects that athletes need to take into consideration as they're not just looking at the weight loss and aesthetic benefits...
Athletes still want to PERFORM well, and from a performance perspective, there is some confusion surrounding how intermittent fasting affects athletic performance.
So, in this video, I'm going to give a full breakdown on how and when athletes should use intermittent fasting to enhance performance (and improve body composition, of course)!
Other HELPFUL Fasted Training Videos:
Fasted Training vs Eating Before Workouts: Study Compares the Difference:
• Fasted Training vs Eat...
5 Reasons You should ALWAYS Workout During a Fast [Burn more fat]:
• 5 Reasons You should A...
Fasting vs. Exercise | How to Balance Your Workouts as You Fast: • Fasting vs. Exercise |...
How to Build Muscle with Fasting | The Ultimate Guide: • How to Build Muscle wi...
Best Post-Workout Meals | Morning vs. Night: • Best Post-Workout Meal...
Pre-Workout Recipe | Fasting Friendly: • Pre-Workout Recipe | F...
Post Workout Coffee: Boost Fat Loss & Performance: • Post Workout Coffee: B...
What Breaks a Fast and What Does NOT Break a Fast: • What Breaks a Fast and...
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
www.dpag.ox.ac...
References
www.ncbi.nlm.n...
www.sciencedir...
www.ncbi.nlm.n...
www.sciencedai...
diabetes.diabet...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
journals.plos....
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.sciencedai...
www.eurekalert...
THOMAS!!! I'M A PROFESSIONAL NATURAL BODYBUILDER... CAN YOU DO A SPECIFIC BODYBUILDING PROTOCOL???? YOU HAVE CHANGED MY LIFE BROTHER... AS ALWAYS, GRATEFUL!!!!
KRE8TIF LIFESTYLE did you get your query answer ?
@@uzairirshad3871 No, but he's given me enough info to design my own... Thanks!
When I saw the board, I clicked like immediately. I can’t even imagine how much time and work you’ve put into this for us. Thank you. Happy New Year to you and your family. ❤️♥️
I do the same!!!
dbabeh41 he’s so amazing
As someone who intermittent fasts and works out religiously, this video is gold.
One thing that I’ve thought about when it comes to training in a fasted and ketogenic state vs. being pumped up on glucose is compensatory strength. You may see an initial drop off in the amount that you can lift for example, but the cause of that may be that glucose gives you a temporary boost of compensatory strength. However, lifting in a fasted state I believe improves your actual strength or non-compensatory strength. It reminds me of the difference between using the correct form vs. when you weren’t using the correct form. You may have been able to lift more when you were using the incorrect form, but that’s because you were engaging muscle groups that weren’t intended to be engaged in that exercise. Your max may have gone down when you corrected your form, but your true strength actually improved.
Awesome vid-thank you! Crushed a 7 mile race/relay run by training fasted, then before my race I ate 4 Reeses peanutbutter cups and unsweetened black tea. 6 minute/20 second miles! Train low, race high- it works! 😁 -42 year old mom of 4
Yess, finally, been waiting for this!
Awesome content... @Thomas. I’m a 100% CrossFit Rx/Masters athlete that trains 5-6 days a week and competes. I’ve been on Keto diet going on 6 months. You are so spot on, it’s about adaption and I’ve learned/taught my body to train on a fasted state. Wow it’s so crazy how much more energy I have and can go longer during high volume periods. Thanks for sharing
Mate after finding out you played Rugby just made me like you a little more. Firstly because it means you're not just a cover model type and can perform. Secondly you played Rugby which is obviously the best sport
Doug Greenwood the game they play heaven!
I practice martial arts and recently started intermittent fasting. I was afraid it was gonna negatively impact my performances because I was so used to train fed. But I gotta say I never felt better working out on a empty stomach (after 9-10 h of fasting). I seem to be way lighter and sharper. On top of that this guy is dropping all this knowledge about schedules and what to eat to make it even easier and to that I say thank you sir.
I do the same and i feel so much better, I have ibs so it fixes any problems with it too
Ok so i’m a fighter (bjj,muay thai and wrestling) i normally wake up at 6/7 ish and workout at 10 and 12 then later from 5-8 and don’t get home till 8:30 would that affect my fast at all??
Been waiting a long time for this one. Cheers!
why max at 16 hrs? so if im training fasted everyday after 20hrs+ of fasting what this mean? whats going wrong then?
That's simple. To the common athlete who doesn't fast, 16 hours seems reasonable. 20 hours seems insane if you've never done IF.
I think youre just to depleated and the Workout ends up having an katabolic effect.
@@fit4life202 yeah he ddnt mentioned like in every other video almost about ppl who can be on surplus
@@RobClouseau i think its most about that u can end up with less calories within < 8 h window - katabolic is normal state for fasting and its happening all time anyway no matter if u fasting or if u eating 24/7 Thomas in other videos says that and the "Katabolic effect" that we dont want > that we dont RLY want is happening when u dont eat for days ppl doing omad and growing, ppl doing 48 h fast and working out and not losing muscle our body is not that stupid to burn it all
@@wijnaldumasesjo6278 Seems like you know what the hell you're doing so keep doing it. Everything he said I'm already doing it so it really doesn't apply to me. I'm assuming it doesn't really apply to you either but more for the Newbies👍
As someone who is in their late teens, should i do I.F? I'm not sure if this will negatively affect me because i'm still young. I'm wanting to play in a high level of football, and i believe that this will have a ton of benefits to help me achieve my goal.
I've been waiting for this video for so long! One question though: if I workout twice a day, strength in the morning and soccer practice at night...how should I time my meals to get recovery from both?
!!!
What about strength endurance athletes who do rope climbing activities lasting for 51 to1 min sec activity time .
What nutrition they should go for?
Coz I do rope climbing activities and it lasts for 50 sec to 1 min going up and down, I will plan to increase the height of rope in future, but want to correct my concepts
What about if I train in the evening about 7/8pm and i fast and work throughout the day, but still want to go to bed by midnight? What would be the best time to get meals in, break fast earlier in the day, wait till the end of the workout, do i still do a smaller meal before a big meal? I like keto btw, so i've just been having my calories after my workout in the evening without the smaller meal prior...
Dan Have same question.
Same question. Can’t workout in the morning or at noon. I have a job. Workout after work.
@@njholtz7 yes it seems to me most of the schedules he gives even as an example are for people that have free time during the day to workout... :D
on breaking a fast is plain popcorn with no butter okay to eat. I saw the video on rice cakes and i thought maybe popcorn would be okay too because in a way popcorn is a “puffed” up carb with no fat if it’s just plain popcorn so is popcorn okay to break a fast?
Does this also apply to those "athletes" over 50 or 60?
Good question, I'm over 60, fast, and workout 4x a week. Trying to get that last 5 pounds off, with the holidays I only got 10 to go. :)
Great question. I’m 41, and I’m always wondering if principles I’m hearing apply in your 40’s. Just watched a great video on IF by Thomas for people over 40, and also noticed a vid in my feed for people over 50. May want to check it out.
Great little family cut. So Thomas DeLauer!
John F so beast. Love it. “Trying to get that last 5 lbs.”. Keep pushing my friend.
@@eric_martindale1711 He has a video on Keto for over 40's as well. I'm over 40 and follow almost this exact plan as in his first option in this video. Except for meal 3 which seems like an extra meal if you're on Keto.
Can you add more content regarding optimizing keto and IF for anaerobic athletes? I do both keto and IF for longevity, blood sugar, cognitive function, etc. but I’m also a rock climber (Boulderer, which is a mainly anaerobic style of climbing). I know keto isn’t ideal for anaerobic activity but is glycogen sparing, but was wondering if you had any other tricks to staying keto will maximizing anaerobic performance
I've been doing most of my workouts at 18-20 hours fasted. This has definitely changed my body composition. I would like to build more muscle, though. Do I need to stick closer to 16 hours or just do heavier weights on non fasting days?
When you say body composition deos that mean more cut or something , sorry am new at this
@@ddcrocky3831 that's part of it. Basically replacing fat with muscle.
@@richardmiller1256 oh , thanks man
I would say dose some EAAs or some whey protein powder during your workout to prevent nitrogen loss. Or at least try to immediately have some protein right after strength training.
@@bannanaization I always have some whey after my workout.
Everyone on a soccer match: Glucose packets
Me on a soccer match: Almond Butter & MCT packets haha
Happy New Year
And the player of the match award goes to.....
You (fuelled on ketones) 😁
Little Voice No, Ketones are not a good source of a Energy for Sports like soccer. They are great for Steady paced sports like Marathons but not fast paced Sport like Soccery
11:50 what about recovery. I notice a difference in DOMS eating in the parking lot immediately after I finish working out and home, an 1/2 hour after.
What kind of difference in doms do you notice?
@@helenahandkart1857 I can train the body part more frequently the quicker I eat after.. I even started doing intra-workout supplementation with EAAs mixed with a little salt and the C-word on leg and back days. Try it. My main goals is muscle hypertrophy.
Ah, thanks for this info, gaurd3! I also tend to down a shake directly after workout, & then eat 1/2 -2 hrs later. It certainly helps build. I've never tried all the supps.. a whole new world for me!
ALSO, PICKING YOUR BRAIN THOMAS... YOU DEMONSTRATED HOW TO GET OFF OF KETO...BUT HOW DO YOU WEAVE IN AND OUT OF KETO??? TIME FRAMES, PROTOCOLS, ETC.... THANK YOU 🤘🤘🤘🙏🙏🙏
As an intermediate level power lifter who just lost 30 lbs on a clean keto cut and am now bulking again and focused on strength and muscle gains, I’ve been playing around with fasted/fed and carbs. What I’ve found is my performance and energy and explosiveness is 10x what it is if I go into my workout fed and with plenty of carbs and then have some more carbs and protein post workout. I do pretty intense 2 hour workouts (lots of cardio and warm ups because it prevents muscle injury and I’m pushing 40, plus I do a condensed schedule of the 5/3/1 BBB program where it’s condensed to 3 huge workouts a week) and so still manage to be in nutritional ketosis most of the day, just not around my workouts. I’ll do cardio and short HIIT sessions fasted, but carbs before a huge leg day workout makes a big difference for me. When I started having carbs pre workout I immediately noticed a huge difference in my reps on working sets and FSL sets. I had to do a double take and make sure I had the correct weight on the barbell just because how easy the sets felt with carbs.
I am an athlete and have trainings everyday at 11am and 7pm. Is it optimal to eat my last meal around 5pm and fast during BOTH of my training sessions? Or should I move my fasting window to later in the day around 3-11 so I can eat after my nightly training? The only issue I see is not being able to immediately eat after my 11am session. Thanks! Love your content 🤙
Would love for you to make a video on fueling your body for runners. 5km v's marathons please.
for minerals is enough to put one tea spoon of sole water (hymalaian salt) in water...
and your board is epic.. can you do live stream and that we all can play pictionary with you? ;-)
Hey Thomas, thanks for the info. How about some videos on the carnivore diet. I'm going carnivore for January but the information on it is very limited. I'm accustomed to omad but finding it difficult to take in 3lbs of meat or at least 2k calories in one sitting when all I got is red meat, Fish, eggs, and porkrinds. Its rough.
Great video! As as keto ultratrail runner, and HIIT-style athlete, I been waiting for that!
A question: can I use Thermopure (Myprotein) before the fasted training, or it´s like BCAA/Glutamine?
Wow, thanks very much!! As I workout in the morning I instinctively practiced the first example, so I'm very happy you verified this for me.
Yesterday I introduced a preworkout meal for experimental purposes (40g fats, 15g carbs) and I felt being cracked out on a preworkout, lol.
Day 2 of intermittent fasting. Yesterday was surprisingly easy. No headaches or anything. I stayed away from our work's break room that has lots of pastries and sweets. I did 20 hours fasting yesterday. The difficult part was last night when I felt like snacking before going to bed which was a habit I was used to. But I encouraged myself not to. Let's keep pushing on.
Keep it up! It becomes second nature in less time than you would think
What should our eating strategy be like during rest days?
Nice to see a video approaching the level of content you used to post. But hey, I understand, the proof is in the pudding. 😉
The video I’ve been looking for! Keto and IF decreases my lifting and explosiveness In the gym
RIGHTTTT..And like he said, there is a sweet spot... I lost some strength but I think that it is due to too much extended fasting while working out...
This is beyond great info!!! THANK YOU!!!
CONGRATS on 2M subscribers! 👏🏻👏🏻👏🏻
I’ve been waiting for this guide since the day I subscribed! Thank you 🙏
One question I have. I want to try this but I’m a collegiate athlete and we practice at around 4pm each day, with the exception of weekends being early afternoon (around noon or 2pm practice start). What would be my best bet when trying to start IF?
I work a construction trade. 10-12 hour days I walk like 20 miles a day. I eat like 4000 calories a day. Can I ever make this fasting work. I kinda relate to this athlete video but I haven't actually found anything for someone who is like extra active. I am not over weight or anything but I have bad inflammation I have been trying to combat for years now it really sucks
What about combat athletes (mma)...? Would you label it as endurance or anaerobic?
Anaerobic for sure as it is a high intensity training with lots of explosive power needed.
TDL, I would really appreciate some advice on keto/fasting for skiers. fasted is fine but trying to ski in keto makes the legs dangerously floppy. Thoughts? Video pls?
My weight is around 120-125 and my protein intake is around 100-110 g. Am I likely to loss muscle mass while im in a 100-250 Caloric surplus btw. Im run high carb diet my physical activity is bodyweight and LIIS cardio.
#thomasDelauer is it necessary to take fish oil with meal that contains some amount of fat for better absorption of fish oil or as you say can take our fish oil with first meal of the day with lean protein or just with protein shake? And kindly please tell me some vegan sources to get omega 3 same as fish oil
Man, I weight train Mon, Wed, Fri every week and have been doing a 24hr fast on those days so that I am training fasted. Immediately after I break my fast with 2tbsp of honey, keto electrolyte (pink salt in caplets) and a protein shake. Why wouldn't you want to fast 20+hrs before your workout? Also,I have been using C4 ripped pre-workout because I dont think it has any calories, but I just realized that it has 250mg of vitamin C, so that is probably breaking my fast?
Woohoo! Exactly what I've been asking for! Thanks!!
Looks like a great plan...but, not really doable for folks who commute and work an office job from 9 to 5.
I could do it on the weekends.
I have been training for a triathlon which would require 8-12 hrs of endurance (i am not at all at an elite level). Would it make sense to train after longer fast (say 24-36hrs) especially on longer (lower intensity) workouts to further metabolic adaptation and get the body primed for fat burning during the actual event? BTW during longer events like this even if you eat the whole time you burn more calories than you can digest and depleate Glycogen way before the event is over so fat-adaptation is very important. thanks!
Thomas It worries me that you say, I can lose mussle after 16 hours. I have heard you say in other videos that growth hormone will protect mussles. I usually train after more then 20 hours. I do this because I fast for hormonal reason and train in the end to recovery much as possible. Should i worry. ? I actually think I been getting a little stronger....
I do the same and have put on muscle and burned fat. Keto helps.
2m subs. Not too shabby Thomas
"InVisible Popcorn for I.F.er's"!!!😅😅😅😅
Too FUNNY!!!👍
Thank you Thomas, for ALL that you do for us humanoids!
Any advice for EAAs? I've heard from some other nutrion and health experts they can be used around fasted training since it's a complete protein but already broken down.
He mentions creatine beta alaline a citruline as NOT breaking my fast....did I understand that right?
Brilliant info! Thank you so much! ... I've a topic I'd like to know more about, based upon an experience I had from working out in a fasted state, that caused rhabdomyolysis (mild, thankfully) I've done martial arts & body building in the past, prior to my midcareer as a middle aged fat lady. I'd returned to gym work & body weight excercise, looking to regaun some muscle, with the usual focus on pre & post workout shakes etc, & am familiar with Doms. Having decided to try working out in a fasted state I walked 1/2 hour down the beach (hot day) & then did a very basic body weight workout late morning, squats, pushups etc. I didn't go hard, as I was being cautious due to fasting. Chugged down post workout shake & trundled home. Ate every three hours & experienced unusual significant pain & stiffness by late afternoon, increasing in intensity. (Normally doms would kick in much later) started on anti inflammatory regime (turmeric, ginger & sour cherry) late afternoon, & kept it up, along with heaps of water & 3 hourly protien meals with collagen. It took several days for it to subside. I think it's more likely in unconditioned people, & heat & fasting also played a part, I suspect... but it's the kind of thing that might really deter someone, & a new person or someone that pushed themselves hard may be vulnerable. It can be dangerous if extreme. I just reckon it might be worth a cautionary exploration. Cheers, 👍.
When I train in fasted state (XC MTB) I just always feel weak and dizzy through my workout Like brainfog and stuff Does anyone else have such issues?
J Rnner I ride fasted all the time. What Thomas is saying is correct. Once or twice a week, if you are going to go into higher intensity zones, pre fuel, but mostly train fasted. I have been riding the same mtnbike trails for 24 years. My single best day for PRs on Strava was after I broke a 62 hour fast. It was a longish ride for me. Overall best avg speed, a few trophies on climbs, flats and descents, lots of PRs, I wasn’t even going for trophies. Just felt Great. I wasn’t even feeling spent at the end. Fat adaption takes time, the more you train fasted, the more more body utilizes fat at higher intensity, thusly sparring muscle glycogen. It takes time, even several months.
Mix it up. Yes, no peak performance while fasted, but hey it’s training and adapting afterwards. Carb the f up prior to a race or a dick swinging ride with your riding buds. It’s all about adaption, insulin sensitivity, growth hormone and proper recovery methodology for increased performance I am 53 and had my best season ever for performance. I am currently at 40 hours fasted at the moment and feel great. I will go down and do weights and light cardio later today, then eat.
Good luck.
As a middle-aged (45) endurance athlete, (cycling, backcountry ski touring) it took me a while to zero in on carb loading successfully. Fat-only fueling doesn't work for me while training hard. Reason being: mountain biking and ski climbing require anaerobic intervals fairly regularly. (Think powering up technical sections of a climb) Even road cycling a steep section will become anaerobic and require glycogen and ATP. If that's the case, then I bonk pretty hard and feel like you've described. I've ridden 100 flat-road miles fasted and on keto with no ill effects. But if it's not steady-state-cardio endurance, I've found I need to fuel with small amounts of complex carbs the night before a big training/riding day (red wine, dark chocolate, sweet potato).
Might be lacking salts and minerals. Check out snake juice
I felt weak and dizzy when I first started. Got better as I got used to it. I think I had to get adjusted to using fats (ketones) as primary fuel source. I'm not an athlete though. Just started exercising around the same time I started IF.
adaquate electrolytes/hydration, eating enough calories in your feeding window to last until your next feeding time, proper sleep, proper breathing, and proper rest periods during exercise. had the same problems but I made these changes and ive been 5 years no problems going at it.
I'm on 22/2 fast for over 60 days
Help Question... Last meal at 8pm, slept, up at 7am,black coffee, 9am to 11am intense badminton, felt light headed during one mad game, slowed down and lost due to lack of energy.
What should I have had in the morning?
I feel fasting has to be broken for intense sports.
Is this safe and effective for both genders? Women overall have more concern with atheltisicm because we need to balance training/fasting (any stress coming to our body from outside influencers) with our cycle. Do you have videos for that???
As a Triatlete, who may do a 2-3 bike ride followed by a 30-40min run off the bike should I be doing this in a completely fasted state or due to the longer duration of the workout (a combination of low, medium and high intensity) should I take some gels, electrolytes, maple syrup (for instant energy) as all of these would break my fast.
Kind of stupid to take fats before endurance competition. You have those in your body. You need to take carbs. Hence train low, race high. I do understand training in a low carb availability but racing.... No!
And whats the benefit for performance training with weights fasted??
I
I am curious? As a long term spinning instructor, and an IF fan. I find that I burn fewer calories during a 5am session, than the 5pm sessions. (Similar results for summer/winter).
After 10 years of spinning classes the pattern rarely changes.
How much does external heat contribute to calorie burn?
Where does the "sweet spot" occur...fasted or higher calorie burn?
Misleading a tad bit, you should know clearly that muscle begins using glycogen only after you reach a 120 heart rate. Below 120 heart rate your muscles burns FAT! This is why lean muscle mass is so important in fat burning. If you are fat you should first strengthen your muscles and than start fasting. Never be out of shape and try fasting. A brisk walk typically elevates the heart rate to 110 to 120 beats per minute.
You have to be fucking kidding me. This is exactly what I have been waiting for... The more I watch your channel the better it becomes.. the better I become.. Thomas you have changed my life!
Anything other than water will break your fast (coffee or supplements included ) your body will begin releasing the metabolic enzymes which will last for 8 hours
Anyone else who struggles to implement this when your workouts are in the evening? I do martial arts and these training sessions are always scheduled in the evening. I love intermitting fasting, but for this reason I always have to train at the start of my 16-hour fast. After the training session I won't eat for 16 hours. I have noticed that I didn't recover well and now I'm trying to find a new way to approach this. Anyone who has a strategy or tips for this situation?
Hello
Sir Thomas if you accept i want to translate your videos to Arabic language because there are a lot of person not understand English language...please reply to me.
Yep after glucose is gone if your body can start using fat as fuel you are a more efficient athlete. As a former fighter I did this. I'd also carb load evening before the fight but when I say load, I didnt eat as much as say a bodybuilder does but I'd eat just enough, knowing my muscle would supesaturate with glucose. Meaning I had more glycogen stores yet if or when I ran out my body was adapted to fatburning. .
No. No, no, no, no. This is silly science. As an endurance athlete coach, I’ve seen first hand that fasting doesn’t have any benefit and will always hinder your performance. If you’re an athlete, especially an endurance athlete, do not fast and honestly, don’t do any of these silly fad diets like keto, paleo, etc.
I'd really like to work out fasted, but due to having a daytime job and a family, I'm not able to get to the gym until 7:00 at night. How can people who work out at night work out fasted? I will say that when I go to the gym, I usually haven't eaten anything since about 3:00 (so around 4 hours), and then eat my dinner when I get home around 9:00. Does that count?
Question, Sir... should I only IF to meet a goal and then stop, or can it be a long-term lifestyle? Same question for keto?
For the challenge that started on January 2nd, we are doing an every other day fast right?
Unfortunately, this is not for anyone. I, for example, cannot drink coffee on an empty stomach. I've done it once and for 1 hour or so I felt like I was poisoned and I had a ton of gastric reflux.
The video title mentioned athlete, but the discussion is about competitive athletes. The definition of athlete has to be revisited by Thomas, I guess. "if you have a body, you are an athlete"
This is my third time watching and it just keeps getting better Thanks, Thomas
Does bone broth count as the lean protein to break a fast? Is it a good idea to break it with fat free Greek yogurt with some cinnamon...
Or does it need to be lean chicken or white fish, etc.
(Not keto)
At 07:30, why get rid of glutamin? Is that when you're only focusing on strength training and don't want to break your fast - or in general?
Personally, IF works great for me to lose body fat while retaining lean muscle mass but I need to open up my eating window when I try to gain muscles.
My neat level is really low so when I lose fat I do omad and when building size omad or 2 meals. I can eat hahaha
that is mainly not because of the eating window but probably because you are eating not enough, just try to increase the size of your meal...worst case eat some olives, or something else with high fat..
@@gilleroy1 It certainly could be but while I love fasting and keto for weight loss, cognition and health benefits, it seems to be easier to gain muscles by eating more frequent and more carbs.
@@optimizewithscience8883 well, actually that it not really true...Thomas uploaded a specific Video on that topic explaining, that it is possible to even built more muscle on low carb than high carb
@@gilleroy1 And in other videos he makes it pretty clear that when you have an excess on calories it is easier to store them as fat when on a high-fat diet. And that is my personal experience, too. Again, I am a big advocate of keto but not when I try to gain muscle mass.
Training is from 4-6 (pm) how can I wait that long without eating and get through my workout?
A bit off topic but what is your take on sunwarriors meal replacement is it something that you would recommend and if not is there a meal replacement that you do recommend ?
I like training sometimes at 18h Fasting because of the bdnf increase which heals braintraumas and makes the brain bigger
Great information! Exactly what I was looking for!!!! Thank you so much!
How about breaking an 18 hour mid workout with protein? Better, worse same vs post workout?
This is awesome! Finally, thank you!
Very value packed and helpful video for athletes doing IF! Thanks Thomas!!
Lean protein shake…..with almond milk? Thanks for your content!
Yes that’s the kind of video I was hoping to see!! Thanks Thomas!! Question. Would be good use bcaas in the post workout with the protein to get a bigger insulin spike??
GREAT QUESTION!!! HE HAS A VIDEO ON HOW TO USE BCAAS TOO! 💪💪💪
Oh really! Does he talk about take it post workout?? Im gonna have a look! Cheers man!
th-cam.com/video/Sg9A4qTwoYA/w-d-xo.html
I guess it answers the question!!!
What if I can only workout at 7:00 pm?
Then Damn It work out LOL
💪💪💪
David M. Same situation. I can’t do it in the morning or at noon. Have to workout after work so around 6-7pm when I get home 🤷🏼♂️
@@njholtz7 yeah, not everyone has the perfect schedule.
David M. I didn’t see him mention anything about those of us who have to workout in the evening. Bummer.
How would adding an afternoon practice affect the first day example?
Stellar video, Thomas! You are changing the game. #ForwardThinking
whatabout professional athlete that do around 5-6 hours of training everyday ?
Awesome info. Really appreciate it. More on body recomposition and training please.
I take pre workout but the pre workout I take has no caffeine it’s a non stimulant one, can I still take it before working out
What about training combat sports fasted? Sparring in boxing or rolling in Jiu jitsu
Is food like alcohol. We don’t really need it🤪.
You really don't need nearly as much as you think you need. Certainly don't need to eat every day, or as often throughout the day. Sugar has an addictive effect that makes you crave more food.
I from India, state Maharashtra city Pune, how can I have access to thrive market in India?
Is 48 hours fasting once a week recommendable for a semi pro footballer?
What category would you put boxing as? An endurance athlete or strength athlete? I feel like it’s both so it’s hard to pick what plan to follow
Then pick endurance, because getting gassed leads to getting injured.
I am training for body composition. I often train around 20 hour mark of fasting. Should I train around 14-16 hour instead?
Nope keep doing what you are doing. If you are looking to gain muscle and stay Lean look into Power Lifting. I do 20 hours everyday but I train only 3 days a week and I'm leaner and stronger from going to power lifting 2 months ago. I mean I didn't create my screen name for kicks LOL😂
Was there a meal missed on the late training day between 12pm and 4pm? or is meal 3 supposed to be meal 2??
If day one AND day two, your still not eating from 7pm to noon. I don’t see the difference between fast and non fast days. I’m confused.
Different types of intermittent fasting. If you do alternate day fasting, you don't eat at all for 1 day, then eat like normal the next day, then repeat. Here he is talking about fasting for 16 hrs and then a 8 hour eating window every day. Intermittent fasting is flexible for most people, but this video is for athletes. I assume athletes will need to maintain a higher calorie intake, which means eating every day.
i cant do a long fast if im endurance racing in the morning :( i would simply pass out 1 hr into an event