Hello squadies, welcome back to a brand new episode of lean living
We're gonna be talking about a question
I have been asked a lot partly because I released a free how to
intermittent fasting guide and this question pertains to intermittent fasting and how
You fast when you workout early in the morning. a lot of confusion around it whether or not you break your fast early
to get your post-workout meal or do you keep fasting and then eat your
post-workout meal after 16 hours. but first if you haven't already
Download your free intermittent fasting guide. I put it in the notes below somewhere there
All you have to do is click that link
You're gonna get a guide that tells you everything there is to know about
Fasting, how to do it, and how it can change your life. It change my life
It changed tons of squadies lives and I have a feeling it can change your life! now
Crank up the volume because we're gonna be talking leanness here. We're gonna be talking all about
Intermittent fasting in the morning and how you manage your post-workout
meal when you are fasting. When you workout, you break down your muscle fibers
They go from this and then they get a little sore because you tear them you tear your muscle fibers
You also deplete your glycogen stores. You got no more glycogen. You're feeling a little tired
That is why people say we need to eat post-workout because we need to get the protein back in
So we can repair those muscle fibers, and we also need to restore those glycogen stores
Hold on Phil, but I heard there was a study done by McMaster that is right. The good news is McMaster
University just did a
scientific study on the benefits of eating immediately after your workout and
Delaying that window of eating and you know what they found is that there is actually no benefit whatsoever
to having your post-workout meal 30 minutes after and
Extending it all the way up to 24 hours. now
I don't recommend extending it up to 24 hours
but the scientific evidence is there you're not gonna suffer any negative consequences to delaying your
Post-workout meal to hit your 16-hour fasted window. There you go squadies. That is the answer!
There are no negative consequences and I have experienced this firsthand for a long long time actually
I've been experimenting this well
basically since I started fasting and the reason why
McMaster found that there was no reduction in protein synthesis
it actually stayed the same whether you were eating right after or delaying your eating window likewise
as long as you are getting the nutrients you need
Within that 24 hours your body has the ability to process everything
Equally as effectively. what does matter is
The food you are eating within that 24 hour window
you want to make sure you're getting the right amount of proteins the right amount of carbohydrates the right amount of nutrients and
healthy fats in your
Body in that 24 hour window. That is what really matters squadies and that is how I look at my day as a whole
Whether I've done a big weight session a hit cardio session a mix of both. It doesn't matter to me
I do not feel an urge to eat right after my workout if I haven't eclipsed my fasting window
That is how I look at it. So there's lots of days
I actually delay my post-workout lean refuel for an hour 2 hours
Sometimes 3 to 4 hours if I really want to hit my 16 hour
Fasted window and I know I'm not gonna be eating away at my muscle
I know that I'm not gonna be feeling down and depleted because that is not how our
bodies work and that is not what the science says. I've experienced it first hand squadies
So trust me, you can extend your window. There will be no negative
Consequences. I'm gonna break it down to you
How exactly you do it if you workout in the morning if you have your last meal at 8 p.m
The night before, you wake up you go to the gym at 8 a.m. You finish your workout at 9 a.m
That is 13 hours. If you really want to hit your 16 hour fasted window
All you simply have to do is delay your first meal three more hours. Again, you are not gonna suffer any negative consequences
the only thing is is that you might start getting very very hungry because when we work out
Your metabolism spikes and your body starts grumbling because it wants those nutrients back in it. However, that's not a bad thing
That is our instincts and that means our body is really firing
It's just up to you whether or not you want to push through it
I generally recommend squadies eat within a 90-minute window full lean disclosure because I don't want to enforce them to do anything
they don't want to do but I am clarifying it you are gonna be
A-ok if you do extend your fast. go for it!
See how it feels see how your body reacts and try it a few times
Don't just give up on it on day one, but really go for it. Let me know what you think in the comments below
I use that practice all the time to make sure I get my 16 hour fasted window a ok and get all those benefits
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finally
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custom meal plans
My lean support can help you get healthier fitter more confident this summer then please go to
www.lean-squad.com, click the link and let's get lean together