Intermittent fasting is a feeding method whereby food is restricted. In time-restricted feeding (TRF) the fast can last for hours to days with a typical fast to feed ration of 18:6, where one fasts for 18 hr and the feeds within the 6 hr window. Studies show that alternate-day fasts and whole-day fasts are effective at weight reduction, body fat reduction and cholesterol. Studies investigating the relationship between alternate- and whole- day fasts and athletic performance show that power is reduced. Fewer studies have investigated the relationship between TRF, body composition and athletic performance. Here I subject myself to a TRF protocol and monitor both body composition and athletic performance.

The TRF Protocol


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