IF YOU WORK OUT IN THE MIDDLE OF THE DAY:
Middle-of-the-day workouts are sweet magic for I.F. Crossfitters, because you’ll get to break the fast with your largest meal of the day: the post-workout refeed.
Fuel up pre-workout with 10 BCAA, and after your workout, pair 10g BCAA with your post-workout feast. Don’t be afraid to throw in a few bites of your favorite dessert, too (even if you’re watching what you eat).
IF YOU WORK OUT IN THE AFTERNOONS / EVENINGS:
You’ve likely already had a meal or two by the time you hit the pavement. Depending on your schedule and preferences, break the fast around 12-2, and schedule your largest meal for right after you exercise.
If you’re eating lunch before your workout, break the fast with a high-protein meal to keep you on your feet. If you’ve already got a groove going on about what sits best with your stomach, don’t feel like you need to change it up! Leave your third and final meal to be slightly smaller than the other two.
You do take them, right?
On a rest day, simply break the fast around 12-2 (or whenever you typically do), swapping in extra protein in your first meal for a slight reduction in carbs later in the day. Keep your feeding window the same as the other days, and you’re all set to become an Intermittent Fasting fiend!
No matter when in the day you squeeze in your workouts, the aesthetic perks, health benefits, and convenience all make Intermittent Fasting a Crossfitter’s new best friend.
Source ¹ Holmstrup, Michael E., et al. “Effect of meal frequency on glucose and insulin excursions over the course of a day.” Clinical Nutrition ESPEN 5.6 pp e277–e280. Dec. 2010. Web.
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Muscle Up Image © Nero at RX’d Photography