Originally Posted by Mike ODonnell
I'm doing my drive-by points on IF...as many were already covered:
- IF is just a tool and not a diet, make it work to your lifestyle ...and it doesn't need to be everyday
- Make sure you are getting in enough protein everyday
- Many do IF on non-workout days and eat bigger meals of mostly protein (and less calories than workout days)
- You will of course need to gauge performance and body composition and whether you need to adjust IF days, calorie intake, etc.
- You can take weekends off too and just eat more flexible
- You can also do Warrior diet style on workout days and eat light all day and a bigger meal at night
As for fasted workouts and cortisol, try the brand "Chained Out" BCAAs pre and during the day...as it is supposed to have a cortisol blocking agent (of course I can't verify this...but talking to someone who works for them and knows his sh*t, people are seeing results using it...and doing no other changes to their diet/workouts).
On a side note...unless you are a bodybuilder, I think many worry too much about cortisol...as it is a natural process and has a half life of like 2 hours (unless you are one stressed out person). Much like autophagy, where you recycle proteins (especially damaged ones) is a factor in longevity/health. There are also theories of protein pulsing and how the body can upregulate protein synthesis when needed to over 24 hours if you have the protein to use. So in a sense....making sure you get enough protein in every day is still your top priority. Then dump some BCAAs in a big water jug and carry it around all day to sip on it. Adjust all other macronutrients/calories around it to meet you performance/body comp goals. It's really not all that hard, just need to keep it simple and know when things need to be changed up.
Just a couple of things. Cortisol is a natural process. The way us "modern" humans have figured out ways to keep it high nearly all day long is the problem, and many lifestyles and workout choices only contribute to the problem.
Two. I was interested in that Chain'd Out until I found out it had not one, but TWO different artificial sweeteners in it. I'll let other people have the headaches, I'll pass.
Lastly, in regards to the OP post. I did just fine with NO PWO (in particular, sometimes not eating for hours afterward) until I decided I wanted to gain weight. Now I need to change my approach. I was doing fine strength-wise with no particular PWO nutrition...but now I want to gain some muscular BW, and I don't think that approach will work with my particular brand of IF at this time, so I'm eating more often.