"If you're training at lunchtime, and you don't eat until around lunchtime
because of intermittent fasting, how do you have the energy for a workout?"
For all you guys and girls that are about to run out to the gym and just wanted some quick information, here it is:
Up to 30 mins before:
Post Workout Meal:
1 Double Espresso, 10g BCAA
Lean Protein + Carbs: Chicken/Tuna & Rice/(Sweet) Potato
Although I try and generally stick to the mantra "Just Eat Real Food", I find that BCAAs have a positive effect on my workout and my progress. With regards to the post workout meal, this should be the largest meal of the day. I ensure that mine is low fat, and allow myself starchy carbs with high glucose content with my protein. I go for glucose rich carbs as fructose takes a detour through the liver, whereas glucose can be processed in the muscle itself.
Even now, on a ketogenic diet, I make sure I get post workout carbs in, as unless eaten to excess, these do not necessarily boot one out of ketosis. This approach to the ketogenic diet is known as a Targeted Ketogenic Diet, as carb intake is targeted at workout performance and post-workout recovery.
Before coming to the conclusion that white rice or sweet potato were the best source of carbs, I tried using potato starch. However, potato starch is a resistant starch until it is heated, which means the body cannot use it, and it just feeds gut bacteria instead. But not only did it not provide me with post workout carbs, it also provided me with an interesting side effect. Gas. I could go on, I won't.
Extra: Back when I was rowing, I would tuck into something that I would nowadays reserve for cheat day before early morning training. Delicious, but heavy on the stomach, and not really effective. Or paleo. Here's the "recipe": warm 2-3 heaped tablespoons of Nutella in a pan until melted, then add 2 heaped tablespoons of smooth peanut butter. Once this was all molten, I'd gradually add oats/muesli until the entire mass congealed into a ball and none of the mixture was stuck to the bottom or sides of the pan. All that was left was to wolf it down, straight from pan to mouth, before blitzing out the door to grab my bike and make training on time. Training was followed by a big old bucket of pasta. Needless to say, this was not entirely conducive to weight loss.
What does your pre- and post-workout nutrition consist of?