Intermittent Fasting (IF) diet is an eating pattern that involves periods of eating and periods of fasting. It has become very popular in recent years with athletes, celebrities and everyday people adopting the practice. Generally, this diet doesn’t specify what you should eat but instead deals with when.  In this article we will of how to best optimize it for best results in energy, fat loss and muscle gain. The period for the fast varies, but studies indicate that it usually lasts between 12 and 40 hours.  Depending on how strict the fast is, you can take calorie-free beverages and water during the fasting period, but solid foods and drinks that contain calories are not permitted.This article discusses various strategies for intermittent fasting, the pros and cons of this eating pattern, and makes recommendations based on scientific evidence.Is It The Miracle Diet?It must be pointed out prior, that there is often a big miss understanding that the “IF” diet is the miracle diet. It is not! Calories still matter so do macros.  If you are trying to lose weight using the IF method you still need to be in calorie deficit to do so, no different than no fasting and eating less.  To further optimize your fat loss it is also highly recommended to consume more protein also as protein helps keep you more full and has a slight thermogenetic effect on body fat.Different Strategies for Intermittent Fasting (IF)In its position paper on different forms of diets, the International Society for Sports Nutrition mentioned three different methods or subclasses of intermittent fasting. They are alternate-day fasting (ADF), whole-day fasting (WDF), and time-restricted (TRF).Whole-Day Fasting (WDF)Whole-day fasting involves picking a day or two where you fast in a week. Generally, on fasting days, there is a limit to the energy intake, with individuals usually expected to take in no more than 500 calories.  Like the other forms of intermittent fasting, WDF has been shown by multiple studies to cause weight loss and other health benefits. It is also referred to as the 5:2 diet because there is a 5-day eating window and a 2-day fasting window.Alternate-Day Fasting This is the most common kind of intermittent fasting, and it is the kind of intermittent fasting that has been greatly studied. ADF involves 24 hours of fasting followed by a 24-hour of eating. Like WDF, alternate-day fasting allows individuals to have some calorie intake on fasting days,  about 20-25% of what they would ordinarily require. ADF has also been shown to facilitate weight loss alongside other health benefits like improving brain powerTime-restricted feeding This involves a fasting period of about 16-20 hours followed by an eating period of 4-8 hours daily. TRF is well exemplified during the Ramadan fast for Muslims, which involves fasting from sunrise to sunset for about a month. It is not surprising that one of the significant consequences of TRF is weight loss, and studies have shown that TRF affects both fat mass and lean massDifferent studies have been conducted or reported by the ISSN on these intermittent fasting methods. These studies have also measured the effects of these intermittent fasting methods vis-a-vis other calorie regulation diets and methods.Here is a link to get complete details on these studies, and other information on other forms of diet plans: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-ybThe Pros and Cons of Intermittent FastingProsResearch has uncovered multiple benefits of intermittent fasting, and we discuss some of them below:1.It may contribute to weight loss and improve metabolic health.One of the fundamental reasons why people undergo intermittent fasting is for weight loss or to improve how the body performs metabolic functions. Research shows that intermittent fasting reduces the calories individuals need to maintain a particular weight, leading to weight loss. Furthermore, research has also uncovered that IF doesn’t necessarily have more significant effects than other calorie-reducing plans that do not require fasting.In one randomized trial for 116 participants published by the National Centre for Biotechnology Information, researchers concluded that time-restricted feeding led to weight loss.Read full details of the trial here: https://pubmed.ncbi.nlm.nih.gov/32986097/.Another trial published by the NCBI, which tested IF for 50 weeks, also reported weight loss, even though not more significant than weight loss obtained from eating calorie-restricting foods daily. This particular study made use of the 5:2 method of intermittent fasting.Read full details of the trial here: https://pubmed.ncbi.nlm.nih.gov/30475957/.Beyond the effect on the calories in the body, intermittent fasting may also cause weight loss by regulating the body’s hormones and stimulating the feeling of fullness while limiting the feeling of hunger. A study published by the NCBI on eleven overweight adults supports this.Read full details of the study here: https://pubmed.ncbi.nlm.nih.gov/31339000/.2.It has been linked with specific health benefits.Intermittent fasting has been linked to certain exciting health benefits, such as lowering blood pressure. A study with over 1000 participants published by the NCBI showed that prolonged fasting helped reduce blood pressure and helped to alleviate other emotional and physical health conditions.Read further details here: https://pubmed.ncbi.nlm.nih.gov/30601864/.Another significant health benefit that has been linked to intermittent fasting is the repair of damaged cells. A review published by the NCBI stated that food deprivation or fasting led to autophagy in a wide variety of tissues or organs. The study defined autophagy thus: “Autophagy functions to recycle building blocks and energy for cellular renovation and homeostasis, allowing cells to adapt to stress.”Read further details here: https://pubmed.ncbi.nlm.nih.gov/30172870/.Other health benefits that have been linked with intermittent fasting include the protection of brain health and the improvement of blood sugar.A study that shows how intermittent fasting protects brain health was published by the NCBI here: https://pubmed.ncbi.nlm.nih.gov/31804775/3.It usually fits right into your diet.Since IF does not stipulate anything for you to eat, you can easily adapt it to your current diet without the need to get extra food. Your current diet may work just fine, and you could simply complement it by adding any intermittent fasting methods.Cons1.You will have to deal with some hunger and frustration. Fasting for 24 hours or even 16 hours may mean that you will go to bed hungry on many days or deal with the day's activities while feeling hungry. This may not be convenient at first, and your body may not flow along with it all. When you consider that you can get similar results (regarding weight loss) without fasting, it even looks less appealing.2.It may affect your social life.Often,  bonding and even business deals happen over meals, and it will be increasingly socially awkward to be unable to eat at every other engagement or meeting. Furthermore, fasting affects your energy levels, and you may be unable to move as much as you want on “fasting days.” This could affect the amount of commitment you are able to give to social activities.3.Negative effects on moodScientific research has shown that people are more irritable and anxious when they have to fast or reduce calories. A study by the NCBI on the effects of fasting on healthy women supports this.Read full details here: https://pubmed.ncbi.nlm.nih.gov/27597946/.Recommendations for Intermittent Fasting DietIntermittent fasting is largely safe, with the main side effects being hunger and feelings of weakness. However, it becomes easier to manage and live with as you grow used to it. Here are some general recommendations that may help you as you consider IF:You can take water, coffee, and other calorie-free beverages on fasting days and hoursIf you have a medical condition, you should consult your doctor before trying intermittent fasting. Some conditions that may particularly require that you avoid IF are diabetes and low blood pressureTake in food rich in nutrients during your eating time, especially your protein intake.ConclusionIF is a unique way to diet, and the different methods allow individuals to pick what works best for them. However, it is essential to note that while it has positive health effects, if an individual has pre-existing health conditions, it could worsen them. The Body Transformation Nutrition Coach (BTNC®)To learn more about diets that work to maximize your own body transformation and your clients, check out the BTNC® certificate course by the GPNi®.  In the course we breakdown all the modern diets being used and recommended what can be used according to the latest science.  The BTNC® course is great for moderate level or beginners that want to understand the science and fundamentals to sports nutrition for fat loss and lean muscle gain.  Get ready to transform your body and your clients with the most up to date sports nutrition strategies today!Learn more about the BTNC® course here: https://thegpni.com/education/continued-education Available online and on-demand July 2022.Referenceshttps://www.healthline.com/nutrition/intermittent-fasting-guidehttps://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#bottom-linehttps://pubmed.ncbi.nlm.nih.gov/27597946/https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-yhttps://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained/https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trendhttps://www.insider.com/intermittent-fasting-good-or-bad-2018-6To know more about intermittent fasting, get learning resources such as those listed below, and register today to be a Sports Nutrition Specialist (SNS®) on the GPNi® platform.You also learn about the GPNi®'s patented "traffic light system."Green – Good & Solid ResearchOrange – Some Limited Research but Not Considered HarmfulRed – No Solid Research and Maybe Some Health ConcernsThis enables you to learn what to safely recommend to your clients, athletes, and yourself.You can also choose one of our Continued Education Certificate programs, such as the Endurance & Marathon Nutrition Coach (EMNC®) certificate program.

With The ISSN-SNS Certification The Performance Nutrition Expert (PNE) Level with the ISSN-SNS is a mid to high-level sports nutrition certification and course. Depending on the level of your prior knowledge and experience, you will find the content extremely thorough and be able to boost your knowledge.It's excellent as a stronger foundation for those already with some knowledge in nutrition. It may seem quite advanced for those new to nutrition for those with little knowledge.Watch the full student review by Lenka Sutra online hereIs This Course for You?If you are at an early or moderate stage in your sports nutrition or coaching career, or if you wish to progress to the path of a Nutrition Specialist, this is an ideal foundation course to begin with.The perks of this course are that it is an all-online course with on-demand and "live" offerings (with recorded playback), so the best of both worlds. You will be able to learn anytime, anywhere in the world, direct, in the comfort of your own home!It's also a great way to prepare as a foundation course to go onto the PNE Level-2 Masters, with the ISSN-CISSN certification as the PNE Level-1 with SNS is a prerequisite.Watch a clip from one of the "live" classes in 2022 here.What Is Included?On-demand filmed content with Dr. Roger AdamsExam & certification feeLive tutorials & presentations with Dr. Vince & Dr. Trisha24hr group discussions/sharing in the class online chat groupPrint out course book, study guides, merchandise, and clothingOne year of free access to the GPNi® "Members Corner" (worth USD$99 a year).Certification Fees:Retail Price = USD$1,399Early Bird Price = (Before May 31st) = USD$1,299Early Bird (Group Discount with More Than Two) = USD$1,199Logistics Cost for Materials & Books USD$65There are no additional costs or fees other than the above; it includes all. You can also refer to the Frequently Asked Questions (FAQ) page for any further questions not answered.Live Class Schedule The live class schedule will commence the weekend of July 9th unless changed. The live class schedule will be determined by the number of student sign-ups for this cohort. The main course Lecture and expert will be Dr. Vince, and the special Guest Expert Lecture will be Dr. Trisha, the current President Of the ISSN.The on-demand study, over 90% of the course structure, can begin directly after signing up on the GPNi® Student Centre. Study online, anytime, anywhere at times that suit you!  Watch this clip from CEO & Co-Founder Dr. Jose Antonio on what is the SNS Certification Level-1 with PNE by GPNiFor more info and to register, click on the button below or email please cert@gpni.fitGPNi® is the fastest growing and leading global online education portal in performance nutrition. It is also the official partner for the International Society of Sports Nutrition, ISSN, the pioneers in sports nutrition research since 2003.GPNi® gives you 360° access to our unique and exclusive online real-life classroom experience. Upgrade your knowledge, qualifications, network, and connections globally to take your career in sports nutrition to the next level with the GPNi®.

Editorial By Cassie EvansEvery athlete, recreational and elite, is on the perpetual quest of improving. Whether it is increasing strength, a faster pace or building endurance, there is a never-ending list of strategies promising to enhance performance. Of course most of us are familiar with the basics; the importance of nutrition, training programs and recovery. Often overlooked is the importance of sleep. Sleep is needed for the body to repair and help individuals function at their best. Lack of quality sleep can decrease cognitive function, hinder performance and has serious implications for overall health. Chronic sleep deprivations increases blood pressure and increases risk of heart attacks. In terms of performance, lack of sleep is linked to decreases in sprint time, decreased reaction time and increased risk for illness or injury. Comparable to adding performance enhancing supplements to an athlete’s nutritional regimen, supplements are available to improve quality sleep. One such supplement is ZMA.ZMA, short for zinc magnesium aspartate, is a dietary supplement purported to improve quality of sleep, build muscle and boost recovery. Zinc is a trace mineral most commonly known for its role in immunity. Zinc even plays a role in muscle cell activation, proliferation and differentiation. Magnesium, another mineral, serves as a cofactor for enzymes involved in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium also activates the para-sympathetic nervous system, which helps the body and muscles relax. Regular magnesium supplementation is linked to lower levels of stress and decreased levels of cortisol. Most ZMA supplements contain pyridoxine or vitamin B6. This vitamin plays a major role in metabolic pathways used during exercise such as gluconeogenesis and glycogenolysis.Only a handful of studies have examined the effects of ZMA in the athletic population. One study reported increases in testosterone and insulin like growth factor (IGF-1) after 7 weeks of  ZMA supplementation. However, another study did not observe any increases in testosterone and insulin like growth factor in resistance-trained men. There is research for both zinc and magnesium. One study reported improved time falling asleep and staying asleep after 8 weeks of daily supplementation of 500 mg of magnesium. Another study reported enhanced sleep after 7 weeks of zinc supplementation. Despite supporting evidence for each separate ingredients, the International Society of Sports Nutrition states there is little to no evidence to support efficacy of ZMA supplements.Is this the right supplement for you? ZMA supplementation could help an individual meet their daily micronutrient needs, especially if they are deficient or their diet is lacking. The research is still mixed in terms of being an effective supplement for athletic performance, recovery, and getting better quality sleep. It might be worth a try if you are having trouble with sleep as the evidence has linked magnesium to improved sleep. Good sleep definitely helps performance. The typical recommended dose for adults is 30mg of zinc and 450mg of magnesium aspartate. For best results, consume 30 minutes prior to bed and get ready to catch some zzzzzs. Editorial By Cassie Evans (MS, RD, CISSN)

Editorial By Cassie EvansAnyone in the health and wellness industry can attest to the plethora of diets available, many backed by unsubstantiated claims. Yet, these flawed dietary attempts to cure the body of all ailments and magically change the body with a quick fix continue to steal the spotlight. A group of dietary practices or products known as cleanses, detoxes or fit teas have been around for some time. The concept of “cleaning” the body is not new!Detoxes and cleanses are alternative-medicine type of approach with the goal of removing toxins from the body. Some even guarantee to shed at lightening speed.  Well-known cleanse/detox are the master cleanse, juice cleanse and even a liver cleanse. While each detox/cleanse has its own set of rules, there are a few commonalities. The hallmark signs of a detox/cleanse are 1) extreme energy restriction if not complete abstinence from solid foods and 2) consumption of some liquid or pill. Classic example is the Master cleanse involves only drinking water with fresh squeezed lemon, maple syrup and cayenne pepper for 3-5 days. Don’t forget the salt water drink in the morning which has a strong laxative effect and could make you nauseas. Sounds fun . . . right?Are cleanses and detoxes even necessary? Sure, one could argue that we are exposed to a variety of toxins through the air we breathe, food we eat, etc. Ridding our bodies of these seems like a great idea. But the human body is incredible and people seem to forget all the amazing things it can do. To start, it has these really cool structures called organs that perform specific functions dedicated to keeping us alive. Specifically the liver and kidneys, as well as the lymphatic system help detox our body. The liver has a two phase process that breakdown chemicals, medications, foods and converts fat-soluble toxins into water soluble toxins that can be excreted. Next the kidneys filter waste products (urea and creatinine) and toxic substances that will be excreted as urine and return the essentials (vitamins, amino acids, etc) back to the blood stream.As with any biochemical process in the body, cofactors and enzymes are essential for optimal functioning. Enzymes are comprised of amino acids and cofactors are often vitamins or are made from vitamins and minerals. During phase I of liver detoxification, substances like toxins or pharmaceuticals are converted to intermediate metabolites. Water soluble vitamins (B and C), folic acid, calcium and fat soluble vitamins A, E and D are need for this phase. Next phase II adds a substance, usually an amino acid, to make the intermediate metabolites less toxic and ready for excretion. Protein is key for this phase.The need for these nutrients means an individual’s nutrition status can greatly influence the body’s natural ability to cleanse and detox itself. Bringing us back to the juxtaposition of embarking on a cleanse or detox diet. Does restricting energy intake and ingesting drinks, teas and pills for a laxative effect really “clean our body”? No! If anything, these practices deprive the body of vital nutrients needed for our body to detox itself. Pass on the money wasting, rather uncomfortable, short-term gimmicks and focus on giving your body what it needs. Most of the essential micronutrients can be found in a variety of fruits and vegetables. The added benefit of consuming fruits and vegetable are other bioactive compounds such as antioxidants which are beneficial to our health!Editorial By Cassie Evans (MS, RD, CISSN)

Plant-Based Protein Science For Vegan AthletesPlant-based protein refers to protein sourced from plants and vegetables, and it refers to the primary way that vegans can get their protein. It is considered that vegans may lack sufficient protein because the most common protein sources are animal sources. This fact is even more critical for vegan athletes who need protein in their bodies than non-athletes. However, plant-based protein and plant-based protein supplements may help vegan athletes get the amount of protein they need to perform optimally.This article aanalysis the effect of plant-based protein on body composition and athletic performance.This article then offers some plant-based protein suggestions that may be helpful to vegan athletes.Plant-Based Protein, Performance, and Body CompositionProtein is an essential nutrient for the body, especially for athletes. As noted by the International Society of Sports Nutrition (ISSN)noted thatthe athletes' body protein contributes to their performance and adaptation to exercise.Scientific literature and evidence suggest that the protein requirements for exercising individuals and athletes are 1.5-2.0 fold higher than generally recommended for non-athletes. According to a paper published by the National Center for Biotechnology Information (NCBI), high-protein diets may assist with fat loss, more significant activity-related energy expenditure, and a greater thermogenic effect from food than other macronutrients。Read full details on the study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353221/#B4-nutrients-12-01890.Furthermore，protein required by individuals will also be determined by the nature of their sports and the goals they seek to achieve in their bodies. Whether plant-based or otherwise, protein can affect body composition, particularly in the muscles, fat, and bone.However, studies conducted by the ISSN and other scientific bodies reveal that vegan athletes and trainers seem to consume less protein than their counterparts who take mixed diets.  plant-based protein sources often lackessential amino acids and typically contain fewer Branched Chain Amino Acids (BCAA) than their animal-based counterparts. Prominent examples of amino acids that are limited or absent in plant-based protein include methionine, lysine, threonine, isoleucine, and tryptophan. The most commonly absent seems to be lysine, especially from cereal grains. The implication is that vegan athletes and trainers would have to intentionally optimise their diet through supplements and specific intakes of certain foods to ensure their bodies get the protein they need.Suggestions on Plant-based Protein for Vegan Athletes and Trainers1.Eat High-Protein FoodsOne way for vegan athletes and trainers to get all the protein they need is to specifically eat certain foods that have been proven to be rich in protein. An ISSN article aimed at offering practical advice on vegan diets to athletes and trainers stated that foods such as legumes and beans are rich sources of lysine- one of the significant BCCA missing in most plant-based protein sources. Furthermore, it was also noted that leucine could be gotten from lentils and soybeans. Seeds, tree nuts and chickpeas are also excellent sources of Branched Chained Amino Acids (BCCA).Read full details on the article by the ISSN here: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9.High Protein Food Sources for Vegans and Vegetariansa.Soybean - Estimated 18 grams of protein per 150-gram serving when cookedb.Tempeh -  Estimated 18 grams of protein per 85-gram servingc.Lentils -  Estimated 9 grams of protein per 100-gram servingd.Tofu - Estimated 8-15 grams of protein per 85-gram servinge.Almond - Estimated 6 grams of protein  per 30-gram servingf.Wild rice- Estimated 8 grams of protein per 200-gram servingg.Chickpeas- Estimated 6 grams of protein per 120-gram servingh.Spinach- Estimated 4 grams of protein per 100-gram serving (when cooked)i.Cashew - Estimated 5 grams of protein per 30-gram servingj.Potatoes - Estimated 4 grams of protein in 1 medium white potatok.Avocado- Estimated 2 grams of protein per ½ avocadol.Quinoa- Estimated 4 grams of protein per ½ cupm.Nuts- Estimated 7 grams of protein per ¼ cupn.Hemp seeds- Estimated 7 grams of protein per 2 tbspo.Legumes- Estimated 7 grams of protein per ½ cupThe ISSN also made a table of some high-protein foods ideal for vegan athletes.See full details of the table in this link: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9/tables/2.2.Eat a Variety of Protein FoodsAnother critical practice for vegan athletes and trainers is to consume a  wide variety of protein foods, and  the Academy of Nutrition and Dietetics has recommended this method  (AND) . It is expected that taking a variety of protein foods will ensure that athletes consume all the essential amino acids (EAA) and BCAA that they need to support recovery from injuries and to adapt well to training and sports performances.3.Consider the digestibility of plant proteinAnother factor that vegan athletes must consider for a diet plan is the digestibility of plant protein markedly lower than animal protein. As stated by the ISSN, there are two primary methods of determining protein digestibility, and animal protein sources rank higher in both forms. These methods are: The Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS). Important plan-based protein sources such as rice, peas, and hemp all score markedly lower than animal-based sources such as eggs, chicken, and beef using either system. The implication is that vegan athletes have to consume even more protein to make up for the low digestibility of the plan-based protein sources. In the ISSN's opinion, since vegan athletes consume no animal protein in their diet, it may be prudent to target protein intakes closer to the high end of the ISSN's protein recommendation of 1.4 to 2.0 g/kg per day while on energy-neutral or energy-positive diets. The ISSN also stated that during weight loss phases, values between 1.8 g/kg/per day to 2.7 g/kg/ per day might be appropriate to compensate for the low digestibility and biological significance of plant-based protein sources.4.SupplementsSeveral plant-protein supplements are commercially marketed. While more extensive research will still be needed to assess the effect of these supplements on individuals, emerging research suggests that plant-protein supplements are effective at improving recovery from training and amplifying exercise performance. This is supported by a study published by the NCBI, which revealed that the administration of plant-based protein powders post-resistance exercise improved exercise performance and body composition indices.  Read full details of the study here: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86.As reported by the ISSN, preliminary research suggests that plant-based supplements and animal-based supplements have very similar effects on body composition and exercise performance. Therefore, vegan athletes may consider supplemental protein when it is difficult or impossible to get the protein they require from food and diet. Some additional proteins that have been studied and are commercially available include soy (and soy isolate), pea, rice, hemp, and composite/blended protein products. ConclusionVegan athletes require protein just as much as their counterparts who take mixed diets. Therefore, vegan athletes may need to pay careful attention to what foods they consume, ensuring they are rich in protein; they may also need to consume more plant-based protein foods to mitigate the lower digestibility rate of plant-based protein. Lastly, some supplements may assist a vegan athlete in catching up on the protein required to be optimal. To know more about plant-based protein, get learning resources such as those listed below, and register today to be a Sports Nutrition Specialist (SNS®) on the GPNi® platform.You also learn about the GPNi®'s patented "traffic light system."Green – Good & Solid ResearchOrange – Some Limited Research but Not Considered HarmfulRed – No Solid Research and Maybe Some Health ConcernsThis enables you to learn what to recommend to your clients, athletes, and yourself safe.Referenceshttps://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9https://www.researchgate.net/publication/348441698_Update_on_vegetarian_and_vegan_athletes_a_reviewhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/https://www.healthline.com/nutrition/protein-for-vegans-vegetarianshttps://www.eleatnutrition.com/blog/protein-vegetarian-athleteshttps://www.runnersworld.com/uk/nutrition/a775299/19-highest-protein-foods-vegetarian-runners-can-eat/