Intermittent Fasting While Weight Training: A Conundrum

[Zanshikaze]

So I recently read Shawn Stevenson's book Eat Smarter, and I believe it helped me with quite a few question I had about how to maintain my health, and feel better every day with easier ways to acquire some micronutrients. I've also been intermittent fasting for several months, but as he advised, I've been giving it a break when needed. My main question is about protein intake.
I'm currently trying to lose about 80 pounds, but I'm also weight training, and I've read in quite a few places that you can gain muscle while losing fat, but you have to do it in specific ways. My issue is that I feel great when intermittent fasting, but I'm unsure I can get the amount of protein needed to gain muscle in that 8 hour window of not fasting. From what I've ready(and it may be wrong), only 35 to 50 grams of protein can be ingested at a time and be expected to be absorbed. If that's true, then in the eight hours, once could only get about 100 grams of protein in, unless maybe 50 at the beginning, 50 at 4 hours, and before one goes to sleep a protein shake perhaps? That's still cutting it really close every day.

 

[ModernMagus]

The 35 to 50 grams of protein ingestion maximum is a myth. It greatly depends upon your weight, activity and other consumption. If you're a 150lbs. guy that doesn't move around much and only trains with light weights for three times a week, 30 minutes at a time while being sedentary most of the other time, you indeed may only make use of that much protein at once per ingestion. However, frankly, an eight hour fast isn't even a fast except in the most technical of descriptions. That's simply a method to avoid consuming too many calories. Lower your insulin spikes by eschewing sugar and simple carbs as much as you can. Over time, that will also help with eradicating hunger signals once your body and mind are used to that. Your stored fat will replace the glycogen demands of your brain and body during activity. It's truly not complicated. I've played with my body composition many times over the years for various reasons.

You can gain muscle while losing fat especially as a newbie, but once you're past that stage it is difficult. But if you're in your first year of weight training, don't worry about it. It will happen. Eat approximately .8 to 1 gram of protein per lbs. of lean muscle mass at least to increase muscle mass while working out. I recommend the classic 5x5 program. Here is a good example (use seated incline curls and lateral raises for assistance exercises)

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. Most importantly, get plenty of sleep and keep your overall calorie count low if you desire to lose mass. If you desire to stick to 8 hours of fasting during waking hours, be sure to eat breakfast immediately upon waking heavy with eggs and meat no toast or juice, have your meal prepared and waiting at the end of your 8 hours then consume, and another meal before bed with a protein drink if necessary.

Best wishes.