FITFORGOOD GYM • June 2, 2020
Intermittent Fasting and Protein
How Much Protein do you need ?
This article is for someone who wants to lose fat, add muscle, work 5 days a week at a 9 to 5 job, is busy and needs to optimize his or her time for the most gains.
Let us get this straight right from the start. The stories we have heard from "Experts" in the gym where you need 1.5 grams to 2 grams of protein per pound of body weight. WRONG!!
You need approx 0.7 per pound of lean body mass. So if you weigh 100 lbs and you have a body fat % of 30% you need 0.7 grams per pound for 70 lbs which is 70 x 0.7 = 49 grams of protein.
It is simply not true that the more protein you eat the more muscle you will add. In fact if you have too much protein you will add fat if your total calorie intake is over the amount of calories you expend that day.Protein Supplements are to supplement your day if you haven't had enough through your diet.
To build muscle:
Total Protein Synthesis
is greater than Total protein breakdown = Body is in a Positive Nitrogen Balance
Applying it to Intermittent Fasting
So your biggest fear would be not getting enough protein for your muscle gains. Maybe you heard "you need 5 smaller meals a day for optimal gains". Maybe you heard " You should not eat all you food in a small window because your body will store it as fat and you won't absorb all the protein". Look, that would mean if you have a massive protein meal, your body would only absorb so much and then excrete the rest, which is utter nonsense.
If you serious about bodybuilding and using intermittent fasting for all the proven benefits it offers for bodybuilding which we have elaborated on here https://www.fitforgood.ca/intermittent-fasting and here https://www.fitforgood.ca/benefits-of-fasting we would recommend a 20:4 split where you fast for 20 hours and eat your food within 4 hours, or 16:8 split where you fast for 16 hours and eat in an 8 hour window. This does not mean you are eating continuously for 4 hours and 8 hours.
Stick to the basics
- Get your 0.7 grams per pound of lean body weight.
- Get your 7 cups of green vegetables.
- Get your healthy fats in.
Benefits of fasting during your bodybuilding
Increase in growth hormone
Recycling of old cells and producing new ones
Blood sugar control
Fat burning
Increase in neuron genesis in the brain and many many more benefits.
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