HELPP – Working out, Need advice

This topic contains 1 reply, has 2 voices, and was last updated by bigbooty 7 years, 4 months ago.

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AlexD13

12:29 pm
30 Jun 17
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Hello all,

My name is Alex and i currently play professional soccer in Sweden. Im doing if to try and cut some body fat down to be leaner allowing me to be more agile and quicker to the ball. Hopefully some of you will be able to help. I workout just about every single day – 5 days a week lifting at a fairly high intensity then either some HIIT or some ball work. My TDEE is around 3100 so on fast days i try and consume anywhere from 700-750 calories only. I was wondering how i could maintain muscle and stay heathy and injury free on these days when i train. On these fast days i do train fasted but after my workout i think i should start including some protein so that my muscles are not to sore the next day – however i don’t want to break my fast? maybe working out right before my meals could be an option but i don’t have that kind of time freedom. Any ideas or suggestions would be of great help.

bigbooty

12:56 pm
30 Jun 17
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If youre a professional player I would ask the club dietician, fitness or sports medicine professional at the club for advice. First off youre not really fasting, youre just having reduced calories for two days. Not exactly the same as fasting and Im not sure you will actually ever become keto adapted with a reduced calorie diet unless you are on a keto diet. Im not really an advocate of keto diets.

If you are fit and been really fasting for a while (6 months or more) then there is no reason you cant train and fast. I would limit your training intensity to about 85-90% of what you can do normally. Conversion of fat into ketone bodies occurs at a slower rate than direct glucose usage. I regularly ride while in a fasted state, just keep the intensity at about 90% or less max compared to what you can do while carbed up.

Your muscles are not sore the next day because you didn’t have protein the day of your exercise. They are sore because you have caused the muscle to undergo micro tears. And yes having protein will aid in the repair and increase of muscle mass. Since you are having 700 cal on your “fast” days why not just fast and have your one meal (protein heavy) at the end of the day after you’ve finished your exercising?