I’m looking for input from folks who practice intermittent fasting and weight training. I typically lift weights in the afternoon around 3pm. On days when I lift weights (fasted), I break my fast with a post-workout protein shake (whey powder, creatine, NaCl, KCl, and water). On other days I continue fasting until around 6pm.
I’m conflicted on whether this is the best course of action. On one hand, the metabolic boost from working out means continued fasting will help me burn fat. On the other hand, consuming protein within an hour of my workout will help maintain and grow my muscles. There’s conflicting advice about the best protocol.
I’m currently overweight, so my primary goal is to lose body fat. I’d like to maintain muscle, but losing fat is a higher priority. Are my post-workout shakes sabotaging my weight loss efforts? Should I defer my protein intake until later in the day?
Thanks in advance for sharing your thoughts!
I’m in a similar boat. There will always be conflicting studies. There is a lack of compelling longitudinal studies about this kind of thing. I’ve seen good results by breaking my fast a half hour before lifting, with a pre-workout energy drink (as low carb as I can find, usually caffeine based) and then sipping a protein shake throughout workout and for a short while after, shower and dress etc then a meal, then recommence fasting.
If you’re focussing on fat loss, I think cardio is the way, and you can remain fasted throughout.
>”Taken together, this research clearly demonstrates that skeletal muscle remains responsive to protein ingestion during time periods outside the limits usually defined by the ‘anabolic window,’” Witard says. “Indeed, it appears that this ‘anabolic window’ extends to 24 hours post-workout or perhaps even longer.”
linked studies being referenced