By Ben Eseroma
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December 10, 2024
Choosing the Right Fasting Schedule 1. 16:8 Method: Fast for 16 hours and eat within an 8-hour window. • Best for CrossFit Athletes: Allows flexibility to train and recover during your eating window. • Example: Eating window from 12 PM to 8 PM (workout in the late morning or early afternoon). 2. 14:10 Method: Fast for 14 hours and eat within a 10-hour window. • Good for Beginners: Easier to sustain and fits well with CrossFit schedules. 3. 5:2 Method: Eat normally for 5 days a week and restrict calories to 500–600 on 2 non-consecutive days. • Considerations: Might work better for rest days rather than intense workout days. Tips for CrossFit Athletes Doing IF 1. Train During the Eating Window: • Try to schedule workouts during or near the start of your eating window for better energy and recovery. • For early morning workouts, consider a small pre-workout snack like BCAAs or a protein shake (if it doesn’t break your fast for your goals). 2. Break Your Fast with a Balanced Post-Workout Meal: • Include lean protein, healthy fats, and complex carbs to replenish glycogen and aid muscle repair. • Example: Grilled chicken, quinoa, and avocado, or a protein shake with fruit and almond butter. 3. Listen to Your Body: • Adjust fasting times if you notice reduced performance or prolonged fatigue. • Ensure you’re eating enough calories and nutrients to fuel intense CrossFit workouts. 4. Hydrate Strategically: • Stay hydrated throughout your fast with water, electrolyte supplements, or black coffee. • Proper hydration is crucial for endurance and recovery during WODs. 5. Use Rest Days for Longer Fasting Periods: • On less intense training days or rest days, you can extend your fasting window (e.g., a 20:4 schedule) to maximize the metabolic benefits of fasting. Sample Daily Schedule (16:8 for CrossFit) • 7:00 AM: Early morning workout (optional pre-workout: black coffee or BCAAs). • 12:00 PM: Break your fast with a balanced meal (grilled salmon, sweet potato, greens). • 4:00 PM: Light snack (Greek yogurt, nuts, or a protein bar). • 7:30 PM: Final meal (chicken stir-fry with brown rice and vegetables). • 8:00 PM - 12:00 PM: Fasting begins. Additional Tips 1. Supplements: Consider adding magnesium, omega-3s, or multivitamins to fill any potential nutrient gaps. 2. Progress Tracking: Monitor performance in WODs, energy levels, and body composition to ensure the fasting routine works for you. 3. Adjust for Goals: • If weight loss is the goal, ensure a calorie deficit during the eating window. • For strength and performance, prioritize calorie and protein intake during meals. EXAMPLE: 16:8 Intermittent Fasting Meal Plan Fasting Window: 8:00 PM – 12:00 PM Eating Window: 12:00 PM – 8:00 PM Sample Daily Schedule 7:00 AM: Morning Workout (During Fasting Period) • Option 1: Black Coffee or unsweetened tea (energy boost). • Option 2: BCAAs (if allowed during your fast). Meal 1 (Break Your Fast: 12:00 PM) Goal: Replenish glycogen stores, repair muscles, and refuel for the day. • Grilled Chicken Power Bowl: • 4 oz grilled chicken breast. • 1/2 cup cooked quinoa. • 1 cup steamed broccoli or spinach. • 1/4 avocado (healthy fats). • Olive oil and lemon juice for dressing. • Optional Add-On: 1 piece of fruit (apple or banana). Snack (Pre-Workout or Midday Snack: 3:30 PM) Goal: Provide light fuel before your workout. • Greek Yogurt & Berries: • 1 cup plain Greek yogurt (high in protein). • 1/2 cup mixed berries. • Sprinkle of chia seeds for fiber and omega-3s. Alternative: • 1 scoop protein powder blended with almond milk and ice. Meal 2 (Post-Workout: 6:00 PM) Goal: Optimize recovery with protein and carbs. • Salmon & Sweet Potato Plate: • 4-6 oz baked salmon. • 1 medium sweet potato (roasted or mashed). • 1 cup green beans or asparagus. • Optional Add-On: Side salad with olive oil and balsamic vinegar. Meal 3 (Final Meal: 7:30 PM) Goal: Balanced meal to satisfy hunger and prep for the fasting period. • Turkey Stir-Fry: • 4 oz ground turkey. • 1 cup mixed veggies (zucchini, bell peppers, onions). • 1/2 cup cooked brown rice or cauliflower rice. • Low-sodium soy sauce or coconut aminos. Optional Dessert: • Dark chocolate square (70% cacao or higher). Key Tips 1. Calorie Intake: Adjust portion sizes based on your goals (weight loss, maintenance, or performance). 2. Protein Focus: Aim for 1.6–2.2g protein per kg of body weight daily to support muscle repair. 3. Healthy Fats: Include fats from sources like avocado, olive oil, nuts, or seeds for sustained energy. 4. Hydration: Drink 3–4 liters of water daily, especially during fasting hours. Add electrolytes if needed. 5. Meal Prep: Cook meals in bulk to save time and ensure you stick to the plan. Here are 5 tips to be successful at intermittent fasting (IF): 1. Start Gradually • Ease into intermittent fasting by gradually increasing your fasting window. • For example, begin with a 12:12 schedule (12 hours fasting, 12 hours eating) and work toward 16:8 or 18:6. 2. Stay Hydrated • Drink plenty of water throughout the fasting period to stay hydrated and curb hunger. • Include black coffee, tea, or herbal teas, as these are typically fasting-friendly and can suppress appetite. 3. Prioritize Nutrient-Dense Meals • When breaking your fast, focus on whole, nutrient-dense foods. • Include a balance of lean protein, healthy fats, and complex carbs to keep you full and energized. • Avoid overeating or indulging in high-sugar or processed foods. 4. Plan Around Your Lifestyle • Choose a fasting schedule that aligns with your daily routine and workouts. • For example, if you work out in the morning, try eating your first meal post-workout. • Ensure your eating window supports social and family commitments to stay consistent. 5. Manage Hunger and Cravings • Combat hunger by: • Drinking water or sipping on calorie-free beverages. • Distracting yourself with activities during fasting hours. • Eating high-fiber and protein-rich meals during your eating window. • Hunger usually diminishes after a few days of consistency. Schedule your free consultation with our Precision Nutrition Coach Ben Eseroma
