Fasting & Meal Timing

Is breakfast good beneficial or not? Well, I've not come to the conclusion that... It depends. You see a common problem people within the fitness industry suffer from is adrenal fatigue, if you suffer from adrenal fatigue you will not make enough cortisol and this makes it harder to maintain normal blood sugar levels. If you eat a breakfast, between say 6-8AM this can help with this issue, thebenefit of this can last up to approximately 10AM, this is where we get into the realm of balance and passing this should be avoided for health purposes. As mentioned above evening protein intake is important, but then I also recommend periods of fasting for at the most 12 hours with 10 hours being the ideal minimum to support processes such as insulin sensitivity, autophagy and more. It is true that carbohydrates in the morning and post-workout are less likely to be stored as fat. 

So here really, the choice is yours, you either can skip it and have the evening meal even later, or just have it slightly earlier and start eating again earlier, the choice is ultimately yours.

So my advice here to keep it simple is to have an evening meal / shake with a very good amount of protein, have this approximately 10PM, then in the morning break the fast at 8AM to give you 10 hours fasted whilst supporting your adrenals etc. I wouldn't have the evening meal any earlier then 9PM, you could go later depending on how long you intend to fast and how the rest of your health is currently doing.

People don't realise the adaptations that can occur, For example if you were to fast for a full 48 hours and lose muscle your body will simply increase protein synthesis rates when you finally do eat in order to quickly rebuild the muscle you lose during the fast, this isn't ideal, but it shows that your body adapts to what you practice, this applies across the board from training, to meal timing.

Training fasted can be an issue and it can be beneficial. Never train after 12 hours of fasting, if your going to train after it just have a small simple meal with some protein, carbohydrates and then train and within a few hours after eat again. If your training within 12 hours you can likely get away with it, you may benefit from further fat loss but your routine may suffer depending on the intensity of your training, this training will certainly require a post meal with protein and carbohydrates. If you decide to do say rest pause, whilst fasted for too long, shit will hit the fan.

For the rest of the day, how you fit your macro-nutrients in is up to you, I prefer a reduced meal frequency, ideally two meals, I make the rest of my day shakes or milk etc. I have under-feed and overfeed portions of the day and this allows me to feel sharp on my toes and full of energy and not bogged down by carrying Tupperware and cooking on the go.

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