IF morning workout

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    IF morning workout

    Im trying to stick to 16 : 8 intermittent fasting, and try to fast 8pm to noon next day. I must work out first thing in the am, or my day gets the better of me and it doesn’t happen. Now that it’s heating up, I find I’m exhausted all day after I run. I generally have a couple of glasses of water and a cup of coffee, cacao, or matchup before I run. I do yoga as my cool down, and eat a large brunch at noon if I can wait that long. I use the word “run”generously. I’m really dong a walk/run training program and slow jog about half of my 1.5 mile route. (Don’t judge!) I sometimes have low blood sugar, and have about 2oz juice and protein if I feel wonky, rather than push through my fast. I get nauseous if I eat before working out. I’d like to lose 15 lbs, but it’s just not happening. I seem to have stabilized at 145 lbs, I’m 63 inches tall. Any thoughts on what to eat before and after workout with minimal impact on my fast? I like IF because I don’t have to track calories or other things.

    #2
    I am on a 18/6 IF for more than a year now, I work-out (~1hour) on empty and eat (oatmeal with fruit, nuts and protein (Topfen)) after that. The essence of IF is to to regulate your insulin output and depleting glycogen reservoirs. So 'low blood sugar' is part of the game. If you drink juice or anything that contains sugar (matchup?) or milk (cacao!), you are breaking your fast. Water, coffee (black no sugar) are ok. For me IF is more of a lifestyle than a diet. Weight reduction always is calorie intake reduction. You can easily overeat and IF, so no way around counting those calories, if you want to lose weight.
    All the best and good luck
    Andi

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      #3
      Thank you Andi64. I Meant to say matcha, as in Japanese green tea. I use water to make unsweetened ceremonial drinking cacao, which is different from the yummy milk-based sweet drink. It’s more like really good black coffee. What are your thoughts about a bit of bulletproof coffee pre-workout? Broth? I don’t always feel like I need to eat before working out. Just looking for something for those days. I’m finding that I’m less likely to fell lightheaded as I cut sugar and simple carbs from my diet. Good point about the juice. Thank you for your input.

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        #4
        I don't know. I think I am on the no calorie side here. Butter in hot drinks is not for my Middle-European tastebuds. Hence the black coffee only. Same goes for the cacao. 2 teaspoons = 8g ~ 32kcal, that's probably not triggering an insulin response, but I can sure do without. It's mostly in the head, my body got used to the new regimen pretty fast. The hormons that make you hungry everyday at the same time, can be 'reprogrammed' by changing the schedule and sticking to it.
        Stay well hydrated esp. if you feel lightheaded.
        Good luck and all the best.
        Andi

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