FASTING + TRAINING PERFORMANCE PROTOCOL

FASTING + TRAINING PERFORMANCE PROTOCOL

Train Smarter • Burn Fat • Build Resilience

By Laurent Le Bosse

Online Performance & Endurance Coach

OUR PHILOSOPHY

At LaurentLeBosse.com, fasting is not about restriction or punishment.

It is a strategic tool used to:

• Improve metabolic flexibility

• Optimize fat oxidation

• Enhance hormonal balance

• Preserve lean muscle mass

• Support long-term performance & health

Fasting and training must be intelligently combined. When done correctly, they create a powerful synergy between energy efficiency, recovery, and performance.

WHO THIS PROTOCOL IS FOR

✔ Active individuals

✔ Endurance athletes

✔ Strength & hybrid athletes

✔ Clients seeking fat loss without muscle loss

✔ Clients focused on health & longevity

This protocol is personalized, progressive, and adapted to each client’s training load and lifestyle.

1️⃣ FASTING STRUCTURE

Beginner Level

• Fasting: 12–14 hours

• Eating window: 10–12 hours

• Frequency: 5–6 days/week

Intermediate Level

• Fasting: 16 hours

• Eating window: 8 hours

• Frequency: 5–6 days/week

Advanced / Athletic Level

• Fasting: 18–24 hours (1–2× per week max)

• Eating window: 4–6 hours

• Used only during low to moderate training load weeks

⚠️ Prolonged fasting is never combined with excessive training volume.

2️⃣ TRAINING TIMING DURING FASTING

Optimal Training Window

Training is placed in the last third of the fasting phase.

Example:

• Fast starts: 8:00 PM

• Training: 10:00 AM – 2:00 PM

• Fast is broken after training

This timing:

• Maximizes fat oxidation

• Maintains high growth hormone levels

• Improves insulin sensitivity

3️⃣ TRAINING TYPES DURING FASTING

Recommended

• Zone 2 endurance training

• Strength training (low–moderate volume)

• Short HIIT sessions (≤20 min)

• Mobility, breathing & core work

Limited or Avoided

• Long glycolytic sessions

• Very high-volume hypertrophy

• Long endurance sessions (>90 min)

• Multiple intense sessions in one day

4️⃣ POST-TRAINING PROTEIN STRATEGY

(Signature Laurent Le Bosse Method)

After fasted training, the priority is muscle protection and recovery.

Protein Intake

• 25–40 g high-quality protein

• Minimal carbohydrates and fats

Best Options

• Whey isolate

• Plant-based blend (pea + rice)

• Essential amino acids (EAA)

🛑 Yes, protein breaks the fast

✔️ And it is intentional

This approach:

• Stops muscle breakdown

• Stimulates muscle protein synthesis

• Maintains performance

• Keeps insulin response controlled

This is precision fasting, not extreme fasting.

5️⃣ FIRST FULL MEAL (1–2 HOURS LATER)

Meal Composition

• Protein: 0.4–0.6 g/kg bodyweight

• Carbohydrates: Adjusted to training intensity

• Fats: Moderate

• Vegetables: High micronutrient density

Goal: Replenish, recover, and prepare for the next session.

6️⃣ HYDRATION & ELECTROLYTES (NON-NEGOTIABLE)

During fasting, hydration is essential to:

• Avoid fatigue

• Reduce cortisol spikes

• Maintain training quality

Daily Guidelines

• Water: 2–3 L

• Sodium: 3–5 g

• Magnesium: 300–400 mg

• Potassium: 500–1000 mg

Allowed during fasting:

• Water

• Black coffee

• Green tea

• Electrolytes (no sugar)

7️⃣ WEEKLY TRAINING EXAMPLE

Day	Fasting	Training	Strategy
Monday	16 h	Strength	Protein post
Tuesday	14 h	Zone 2	Stay fasted
Wednesday	16 h	HIIT	Protein post
Thursday	12 h	Mobility	Recovery
Friday	16 h	Strength	Protein post
Saturday	12 h	Long endurance	Fuel before
Sunday	Optional 18–24 h	Walk / Rest	Reset

8️⃣ WHEN TO ADJUST THE PROTOCOL

Fasting duration is reduced if:

• Sleep quality declines

• Performance drops

• Motivation decreases

• Recovery becomes insufficient

Progression only happens when:

• Energy remains stable

• Training quality stays high

• Recovery markers are positive

9️⃣ IMPORTANT MEDICAL CONSIDERATIONS

This protocol is not recommended for:

• Eating disorder history

• Pregnancy

• Chronic under-eating

• Severe hormonal dysfunction

• High stress or burnout phases

All protocols are adapted individually.

THE LAURENT LE BOSSE COACHING PRINCIPLE

“We don’t train harder — we train smarter.

We don’t starve the body — we teach it to perform.

Fasting is a tool. Training is an art. Precision is the key.”