By taroModified Intermittent Fasting II
Intermittent Fasting For Athletes
Modified intermittent fasting (MIF) is a form of dietary organization which maximizes performance while controlling body composition. It is a compromise between orthodox intermittent fasting and requirements for maximum protein synthesis.
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MIF divides a full day into three periods:
1. The Fasting Period
2. The Low Glycemic Period
3. The Variable Glycemic Period
In a nutshell, The Fasting Period lasts between six to ten hours and occurs while you sleep. Only water is allowed during this time. The Low Glycemic Period lasts ten to twelve hours and typically spans the work day. Only Water, zero carb drinks, zero carb protein, mixed nuts and vegetables are allowed during this time. Finally, The Variable Glycemic Period lasts three hours and occurs just before bed. Both low and high glycemic food can be consumed during this period depending upon the goals and nutrient needs of the individual. Foods that are craved and give reward (chocolate, ice cream, alcohol etc.) are permitted within the Variable Glycemic Period but portion sizes must be regulated to fit the goals and progress of the individual.
Maximum protein synthesis stipulates 1.6 to 2.2 grams of protein per kilogram of bodyweight divided into four daily doses. Protein is the back bone of the MIF program. The menu example below is suitable for a hard training individual (weights and interval training) who weighs between 78 and 82 kilograms (172 to 180 pounds).
Example day on MIF program:
Fasting Period
12 am to 7 am
– water only
Low Glycemic Period
7 am – Three fried whole eggs and
two cups of black coffee
10 am – 20 grams mixed nuts
1 pm – 150 grams turkey
3 pm – 20 grams mixed nuts, one
cup black coffee
5 pm – 150 grams turkey
7pm – 2 hamburger patties, two cups
steamed broccoli
Variable Glycemic Period
9 pm to 12 pm
– 2 bananas, 2 scoops ice cream, 40 grams dark chocolate, 500 ml beer
To lose or gain weight, incrementally reduce or increase the portion sizes of foods within the Variable Glycemic Period.
Make sure to diversify your food choices to prevent deficiencies. The single day example shown above is relatively high in saturated fat – it is important to balance it with days featuring unsaturated fats. Here are some alternate food choices for both the Low and Variable Glycemic Periods:
Low Glycemic Period:
Fatty fish
Chicken
Liver
Game meats
Pork
Slow digesting protein powders
Salads (zero carb dressings)
Any vegetable or mushroom
Variable Glycemic Period
Fruit
Rice
Pasta
Cookies
Bread
Cake
Popcorn
Cheese
Yogurt
Kefir
Wine
Common diets are usually unsustainable. Continual moderation does not allow the satisfaction which supports sustainability. Intermittent fasting works because it finds balance within extremes. Modified intermittent fasting takes it a step further by accommodating the higher protein needs of hard training athletes and physique enthusiasts. With modified intermittent fasting you will find it easier than ever to maintain a lean, muscular body.