I would like to tell you how individuals who do regular physical activity can integrate their training patterns into the intermittent fasting nutrition model, also known as intermittent fasting, and what they should pay attention to. As most of us know, the basic rule in this nutrition model is to eat during a certain period of the day and to stay hungry for a longer period. Because in this nutrition model, we are concerned with when we consume, not what we consume and how. Its history stretches back to human history. Thousands of years ago, there were two ways to get food: hunting and gathering. Thus, the search for food took long hours, sometimes days, and people were constantly on the go. In other words, although we can easily reach food today with very little effort and easily, our species and physiology are suitable for being hungry for long hours, moving and doing physical activity during this hunger process.
Intermittent fasting OMAD, 5: It has different shapes such as 2 and 16:8. I will tell you about 16:8 in terms of being the most preferred model, being more applicable to fasting hours and easily adapting to different types of training. While this model takes food in the 8-hour period of the day, it aims to be in a fasting state for the 16-hour period, and the 8-hour food intake period is usually between 11:00-19:00 or 12:00-20:00. we should say that fasting and physical activity can be carried out at the same time easily. What needs to be considered here is the macros to be consumed during the satiety periods and the duration and intensity of the training to be done. must. Therefore, it would not be logical for a person to work on an empty stomach and stay hungry after weight training. Athlete;
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Doing 16:8 of these models;
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Training a few hours after her first meal
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Taking 2/3 of total carbohydrate needs at this first meal
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It is recommended to take 1/3 of the total carbohydrate need in the first meal of the day, ie the last meal of the day, after the workout.
The purpose here is; To provide the energy that the muscles will need during the weight training, namely the carbohydrate in the first meal, and to prepare the body for the 16-hour fasting period by reducing the carbohydrates in the next meal. For these athletes, training planning should be after the first meal as much as possible; just like bodybuilders. The amount of carbohydrates in the first meal; At least 50% of the calorie intake in the meal should be taken, and the protein should be 1 g per kilogram. This will increase the training efficiency and support the performance. HIIT training is one of the most ideal exercise methods to include in intermittent fasting because it does not require replenishing energy stores before training as in bodybuilding; It can be done during the fasting period as well as during the feeding period.
There is no harm in practicing practices such as Pilates and yoga, as they do not have performance anxiety. As they are not exposed to heavy physiological effects like other athletes, practices such as pilates and yoga do not require satiety time training.
As a result, we can say that the most suitable form of training for intermittent fasting is HIIT, yoga and pilates. It is not impossible to gain muscle and performance gain with this nutrition model; However, there are more than one detail that needs attention.
The main points that people who practice intermittent fasting should pay attention to are:
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Plenty of water should be consumed during hunger. Drinks such as tea and coffee, which do not contain calories and sweeteners, can also be consumed during hunger.
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Adequate sleep is very important. Since lack of sleep will increase appetite and in terms of the release of hormones necessary for our body, the fasting period should be spent sleeping as much as possible.
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Missing Not eating is very important in this form of nutrition. If calorie restriction is not to be made, planning should be done in such a way that when switching from a diet with 3-4 meals to this method, the missed meals will be compensated in 2 meals. it is difficult. In the long hunger process, a source that is digested for a long time and provides energy for a long time is needed, so care should be taken to ensure that the consumption of fat in the diet is sufficient.
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