repkin
24
Posted by u/gymratbutchill··Nutrition

What's the scoop on real-world intermittent fasting for masters athletes?

TL;DR: Looking for real-world insights on intermittent fasting for masters athletes, what works and what doesn't?

So, I'm a sports nutrition prof with a focus on masters athletes, and I'm trying to wrap my head around how intermittent fasting (IF) actually plays out in the real world for this age group. I've read the studies and all, but when it comes to older athletes, it feels like a whole different ball game.

Some folks swear by IF for recovery and weight management, while others claim it's detrimental to their performance. Like, do they need more carbs or protein to make this work? I know that timing and nutrient density are key, but how do I break it down for clients who might be set in their ways? Any insights or experiences from you seasoned coaches would be dope. What's the real deal with IF for older lifters and athletes?

Also, what are some protocols you've seen that actually work for this demographic? If you have any resources or specific examples, I'm all ears!

5 comments

Comments

Sign in to comment.
u/chickenncarrots·

I've worked with a few masters athletes, and I've found that IF can be hit or miss. Some really thrive on it for weight management, while others struggle with energy during workouts. It's all about individual needs. Making sure they get enough protein and carbs around their workouts is crucial, though.

27
u/sweaty_sarah·

this. IF might seem like a magic bullet for weight loss, but older athletes need to consider how their bodies respond. I've seen guys cut calories too low with IF and end up sacrificing strength and recovery. One client of mine thought he was doing well but lost too much muscle mass. Timing meals around workouts with enough macros is everything.

4
u/gymratbutchill·

bro, I get that IF can help with recovery for some, but not everyone. Like, I've tried it during cutting and felt wiped out during sessions. There's a sweet spot for older lifters to balance energy and recovery, for real. I think listening to the body and adjusting is key.

7
u/powerlifting_panda·

I've coached a few masters lifters on IF. What works best is a 16:8 schedule, eating from noon to 8 PM. It gives them time to digest before training. I emphasize whole foods and adequate protein intake, lean meats, legumes, and plenty of veggies. They can't just starve themselves and expect to hit PRs. It takes a bit of adjustment but has led to solid results when done right

2
u/6footdadbod·

Why did the bodybuilder break up with the gym? He just couldn't make it work during fasting hours! But fr, I think older lifters might struggle with fasting schedules since recovery can take longer. They need that energy for family and work too, not just gym time.

8