So a noob question for intermittent fasting: I’m on a 16:8 window but I also body build. I’ve heard that it’s best to consume protein and or carbs immediately after a workout? To optimize muscle growth. Now my workout time varies depending on my schedule, so sometimes I workout when I’m still in my fasting window. Now my question is, after a workout if I still haven’t reached my eating window, should I break my fast with a protein shake to ensure my muscle get the protein they need after a workout? Or does that that not matter and I should just continue not having any calories until my fast is over? Thanks!
Carbs after a workout aren’t necessary, but protein (from whole food sources so as to ensure eaa ingestion) can be beneficial. The idea that that protein must be ingested immediately post workout (referred to as the “anabolic window”), however, isn’t so clear.
Total protein intake per day trumps protein timing- that is to say, ensuring you hit your protein minimum within an eight hour feeding window will result in more hypertrophic gain than getting a thirty to fifty gram serving post workout but missing your daily minimum.
That said, that effect is likely the consequence of protein redistribution, as you certainly will be undergoing anabolic processes post-workout regardless of your meal timing. So if you’re bodybuilding for competition, I would advise against intermittent fasting in general, focusing instead on classic bodybuilding eating routines. Maybe not raw egg milkshakes, that is, but multiple feedings through the day with 30-50 grams of protein per feeding.
If you’re untrained (read; lifting for less than two to three years and have yet to see any substantial hypertrophic results), than you can definitely make fasting work with bodybuilding. Ideally, you should move your exercise window to be immediately prior to or within your feeding window. However, if you work out at six am every day, and don’t feed until noon/one/two ish like most IF adherents, then simply ensure you meet your daily protein minimum within your feeding window and you’ll still see great results.
Finally, I could be a neckbeard who’s never read an exercise study in his life and just likes to monologue, so take your doctor’s advice over mine.
Building muscle and losing weight is hard but not impossible, you don’t need to take proteins right after your workout, it’s beneficial of course, but think about when your body start building muscles. It’s not after your workout it’s when you rest at night. This in mind, take your proteins in the evening (before you start your fasting period) I did this for a few months and it definitely worked I lost weight but also add up some muscles
There’s actually a little bit of debate whether or not protein is necessary within a certain window pre-or-post workout vs just ensuring your protein goals for the day are met. Both camps have their own research and studies done which shows merit for their respective sides. My solution is go with what is best for you and your lifestyle.