Pre Training
To perform at the highest level possible, when it comes to training the anaerobic energy system (ATP and phosphagen), you must fuel your body with the right amount of carbohydrates to support the energy demands of higher-intensity training. This is non-negotiable! Otherwise, you end up feeling flat and stuck in second gear.
Scientific research has proven that 300-400 grams of carbohydrates, in the form of glycogen, are stored within the muscles throughout the body and 100-200 grams are stored within the liver. When there is a surplus of carbohydrates beyond this amount, the carryover is stored in the body as fat. This is one of the main reasons why carbs have developed such a bad reputation.
The simple truth of the matter, however, is that to perform you must have an ample supply of glycogen stored up within the body. High-intensity training burns through glycogen very quickly and once this energy is depleted, so is the body’s ability to generate speed, power, and sustain force output.
A solid way to train hard while also following an Intermittent Fasting (IF) eating protocol would be to schedule your training sessions closer to your feeding window, drink Branch Chain Amino Acids (BCAAs) before your training session, and eat within 45 minutes AFTER your training session. This may not be feasible due to your schedule but it may be the best approach for those interested in hypertrophy and the goal of developing strength and power.
This strategy will ensure that you can maximize the benefits of fasting while simultaneously ensuring you have enough energy to train hard and recover quickly post-workout. In addition to properly fueling your body for training, you must also ensure that you are adequately hydrated. At a dehydration rate of roughly 4%, you can lose between 20% and 30% of your work capacity. This is huge!
Hydration strategy
Drink 24-32 oz of water first thing in the morning after waking up in the morning. You lose water through respiration at night when sleeping and must ensure that you begin hydrating first thing in the morning for the best results. Caffeine is a diuretic, meaning it causes your body to urinate. This further dehydrates you and sets you up to fail unless you get ahead of this problem early and get your body what it needs to thrive.
Your goal should be to drink roughly 3-4 quarts or 90-120oz of water throughout the day. Drink a quart of water 1 hour before and 1 quart immediately after training. Depending upon when you train, you may only have between 1 or 2 quarts left to consume the rest of the day. A gallon of water is not that difficult to consume with discipline and given the appropriate strategy.
Post Training
To build lean muscle tissue, it is recommended that you consume a meal or snack with a carb-to-protein ratio of 3-4:1 (grams of carbs to protein) within 45 minutes after your training session. This is to help fuel your body’s depleted glycogen stores and aid in the recovery process.
For those who are trying to lose weight, an effective strategy for fat loss is to train early after roughly 12 hours of fasting and then extend the fast post-workout for 4-6 hours. During your eating window, however, you must consume enough calories to support recovery and ensure that you are meeting your energy demands. Otherwise, your performance will suffer greatly. After all, who cares about looking fit if you aren’t physically capable with the goal of performance?
Solid post-workout carbohydrates are those with a higher glycemic index (heavy starches and simple sugars) due to a faster absorption rate within the body (quickly digests calories and converts them into stored energy in the form of glycogen within the muscles) due to higher concentrations of insulin within the blood.
Get Ready! Stay Ready!
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