Hoping for a response from Stephen Aegis :) Thinking about trying the fasting (16hrs.) Curious though about a couple of things. I have been about 90% paleo for about a year and have noticed a 5lb. gain in the past 6 months. My diet and exercise have remained good which is why I will try the IF. Have you heard of this? Is my body just getting comfortable? Also...I generally work out early in the morning at crossfit. If I am coming home from a hard workout...should I take bcaa 10 g. or can I just fast until lunch? Is it worth the extra expense? Thanks for the help!
Alot of really smart people on here, absolutely dont limit yourself to only looking for my advice.
for BCAA's, I dont bother anymore. Whole Food, Hormones and our bodies own signaling have just steered me away from supplementation of virtually any source. This is one where perhaps for someone with a shattered metabolism, and non keto adaptation may benefit, but a healthy paleo eater that runs well on ketones is wasting their money.
For Post Exercise Nutrition, once healed, your body will tell you when it wants food, and once you really start to listen, will tell you what it wants. (be careful, because some foods create artificial cravings, i believe gut bacteria plays a huge role.)
My routine revolves around a Fasted Workout, no pre nutrition other than water, and then I am usually anything but hungry. Usually about 1.5-2 hrs later, it kicks in, and happens fast. So i tend to plan my meal and cooking to have food ready to devour around that time. Post heavy workouts for me are FEASTS. Full Paleo, but no macro restrictions. Alot of Protein Fat and Good Carbs all get consumed. My muscles are primed and Ive found that Ive gained and continue to gain muscle doing this.
I dont recommend extended Fasted Training or Intermittent Fasting if you are not at least somewhat Keto adapted already, or you will find it very uncomfortable, you can do a straight jump to Ketosis for a couple weeks, or go VLC Paleo for a while to get your body adapted, but there is a uncomfortable period while your body learns to use ketones effectively.
Intermittent Fasting after a Heavy workout happens all the time for me. If im out playing Ultimate Frisbee or another High Energy activity, its not unusual for me to not have food ready. I believe that the Bodybuilding nonsense about muscle wasting away is grossly inaccurate. Ive actually read a TON about Autophagy more recently, and am convinced that its a huge health benefit to have junk proteins destroyed and rebuilt as usable proteins. Im all about being a more efficient machine.
Now, as far as your weight gain, id look at what has changed or what you have been doing over the last 6 months. Are you sure its fat gain? could it be muscle? I use the mirror nowadays rather than the scale. Then start your way down the list.
Sleep? This is the #1 most missed piece for weight loss. I even rank it above nutrition now.
Sugar, specifically Fructose. Short of Sleep, this is the serious confounder of weight loss, and an almost assured way to hop those pounds on.
Alcohol.. beyond a moderate amount(1 glass of wine, a shot or 2) will stall or gain.
Overtraining. too much, is too much. Its different for each of us, I let energy level be my guide, if im not hopping ready to go, I dont.
Inflammation. So many things cause it, Omega 6 Ratio, allergenic foods etc... we have alot of questions discussing it. any increase will cause and stall weight and other health dangers.
So in short, Yes, fast till lunch. Eat quality when you do eat, and dont stress over it. And spend the money you would have spent on BCAAs on quality Grassfed Beef instead.
I can't answer the weight gain part, but on BCAAs...
There are many threads addressing this: PaleoHacks: Questions containing 'BCAA'
Stephen-Aegis normally mentions Leangains.
http://paleohacks.com/questions/10407/pre-workout-supplement/10411 http://paleohacks.com/questions/18465/de-vany-and-bcaas/19153 http://paleohacks.com/questions/8307/branched-chain-amino-acids-helping-on-a-fast/8308 http://paleohacks.com/questions/18965/source-for-paleo-bcaas-for-fasted-training-leangains/19152
All the threads that mention 'BCAA' and stephen-aegis:
Google: "site:paleohacks.com/questions/ bcaa stephen-aegis"
You need to understand the role of BCAAs in fasted training.
BCAAs do not undergo metabolism in the liver and are metabolized by the muscle. They fool the muscle as to being in a fed state. The downstream anabolic effects of this is an anti-catabolic response.
Thus, taking 10gm BCAA before fasted training can help preserve lean mass. Taking 10gm every 2 hours thereafter will confer similar protection until one's fast is broken. 10gm of BCAA is not much calories and should not affect your fast.
Taking BCAAs is redundant if you have had a sizeable meal ~4hrs before training.
Interestingly, L-leucine causes GLUT4 receptors to translocate to the surface of the muscle cell independent of insulin and this can help lower blood sugar levels.
In response to Stephen's comment and the fruit issue...I completely agree with the fructose issue as a means of stalling weight loss or allowing gain. Fructose does not impact blood sugar but rather immediately reports to the liver to be converted to fat (at least that is my understanding...and it makes sense given that I gained 25kg as an adolescent drinking sodas with high fructose corn syrup and dropped them as soon as I stopped drinking them).
If you can't skip the fruit altogether, I found this table useful when choosing lower-fructose fruits http://www.thepaleodiet.com/nutritional_tools/fruits_table.html
Remember, table sugar (sucrose) is one part glucose and one part fructose.
No answer but a question, I am in Kandahar Afghanistan where we don't excatly get the nutrients we need, especially the meat part of it. Uuug discusting acutally. Veggies here aren't too bad just not enough. All are bagged frozen beggies I might add. Most things here are extremly fatty, so I am usually eating tuna everyday. I was thinking about the BCAA to take but definaltey didnt want to gain weight from it and wonder if for me being here, would be a good supplement until I am back stateside. I currently take CLA and Fish Oil. I work out doing CrossFit Monday through Thursday sometimes cardio during the day adn CF at 7pm at night. I dont do CF on Friday or Sundays, Sunday is my day off. I do eat Paleo at home but there is just no way to do it here and get everything you need. Any thoughts or suggestions? Thanks Karla