Hi all, obviously the title is what I’m after. How does everyone go about hitting their protein goal while fasting? I lift and do LISS afterwards 4/6 times a week during my eating period. I’m using a protein goal to make sure I get enough while counting calories, otherwise I just eat like crap and all carb.
Would multiple small meals work better then a handful of larger meals? I fast 16/8but looking to moving to 18/6 eventually.
TIA
If you wish to transition to an 18:6, I recommend you get used to eating bigger meals. Two per day is best on that program. The “many small meals” protocol will lead to over eating, as every time we eat our insulin spikes some, along with all the corresponding hunger signals, and hormonal shifts. As far as protein goes, our bodies are very good at utilization. Eat however much you need inside the window and your body will take care of the rest.
If you are eating one large meal then you need slow releasing proteins such as meat or eggs so your body can use them over the course of several hours. Even a relatively small portion of meat will give you all the protein you need. 1/2 a pound of chicken breast is 70g protein. You can still use whey but you won’t be able to get all the protein in one sitting because it is fast acting. That’s why most bodybuilders use a combination of whey and meat.
Eating one meal is not “better” but it should produce more weight loss with a longer fasting period. Whereas eating two meals will encourage less weight loss but you will be in an anabolic state for a longer period. It just depends on what your goals are in terms of body composition, similarly to caloric deficit.