34 Chapter 2: Basic Nutrition spontaneous fasting / skipping meals. The theory behind intermittent fasting is that the body burns more fat in a fasted state than when food is consumed on a more regular basis. Some research suggests that intermittent fasting may be an effective weight loss strategy for obese individuals; however, there is only limited data to suggest similar benefits for healthy, normal-weight individuals (Anton et al., 2017). In terms of performance, research has shown that eating before exercise, as compared to exercising on an empty stomach, helps to improve athletic performance (Aird et al., 2018). In terms of aesthetics, current research shows that fasting can be used when performing low-intensity endurance training to improve body composition. However, it is not recommended to perform fasted exercise for bouts lasting more than 60 minutes or when performing high-intensity exercise (Guillermo & Barakat, 2020). This is because being in a fasted state while performing long duration or high-intensity exercise can result in a catabolic state where the body is forced to break down muscle tissue in order to produce and provide available energy. Although intermittent fasting may work for some individuals, it isn’t for everyone. For example, intermittent fasting is not recommended for individuals who require a more frequent feeding schedule due to current or previous medical conditions (e.g., pregnancy, breast feeding, diabetes, history of disordered eating, taking medication that requires food with consumption). Due to the potential impact on daily protein intake, intermittent fasting may be less suitable for athletes - especially strength athletes. As depicted in Table 2.4, consuming 1.0 gram of protein per pound of bodyweight is appropriate for most individuals (to include athletes). However, consuming that much protein is extremely different for individuals who are only eating three or less times per day. For example, a 150 lb. individual would have to consume 50 grams of protein per setting if on a three-meal per day schedule or 75 grams of protein per setting if on a two-meal per day schedule. A much easier and effective strategy would be to consume 30 grams of protein over a five-meal per day schedule. Gluten-free diet. This diet excludes the consumption of gluten, a complex combination of proteins found in wheat, rye and barley that are not easily digestible. One of the problems associated with this diet is that not all gastrointestinal issues (e.g., constipation, gas, bloating) are related to the consumption of gluten. As a result, individuals can be unnecessarily restricting nutrient-dense foods from their diet that are high in whole grains, fiber and B vitamins. Therefore, it is recommended that individuals with gastrointestinal issues work with their physician, or possibly a registered dietitian, to identify the underlying cause of their symptoms as well as foods to include and/or avoid in order to help manage those symptoms. Only individuals with Celiac disease need to completely avoid gluten in their diet. Celiac disease is an autoimmune disorder where the body enacts an immune response when gluten is consumed, that causes damage to the small intestine. This damage causes symptoms like diarrhea, bloating, gas and possibly other non-gastrointestinal issues (e.g., headaches, fatigue). Non-celiac gluten sensitivity (NCGS, sometimes called gluten intolerance or gluten sensitivity), on the other hand, is when there are gastrointestinal issues related to gluten consumption but without the autoimmune response and damage. Most people with NCGS have a threshold for gluten and
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