3. or should I just stick with the two whey shots during the day and my post workout whey? I really enjoy my whey with my yogort (which is totally organic, pasture raised, and local). It's like my pudding.
I was waiting to see if anyone else had thoughts on this, but I will put my $0.02 in:
I think that the yoghurt would cause an excessive insulin spike and hence disrupt your fasted state if taken prior to working out during the under-eating phase. I believe that the significant benefit of the under-eating phase/intermittent fasting is actually a prolonged period without a significant release of insulin, and the whey with a little coconut oil (essentially pure protein and fat, respectively) do not engender any significant or prolonged insulin response. However, by taking the whey with some MCTs (in the form of the coconut oil) we get enough protein and fuel to promote muscle growth, or at least avoid muscle catabolism, while otherwise keeping our body in a fasted state.
However, I believe it is a very good thing to provoke an insulin response after working out by taking some carbs with your protein, as the insulin helps to shuttle the protein into the muscle. Combining your post-workout whey with yoghurt would be an ideal means of effecting this result; I use kefir or just straight raw milk combined with whey post-workout for this very purpose.
You should really consider an additional whey shot, without coconut oil, 30 mins. prior to working out as well. Making branched chain amino acids available to your muscle during workouts will facilitate improved performance and hence better results, but the jury is still out on the safety of taking highly processed BCAA isolates on their own- hence, whey is once again a good choice. Skip the coconut oil to allow for faster absorption and to avoid any stomach upset.
I'm curious to hear what others more knowledgeable than I think of this reasoning.