Does intermittent fasting reduce strength and muscle gain?
Intermittent fasting is a very popular dietary practice for weight loss, especially in the fitness world. It is often presented as an effective way to lose fat and thus improve body composition. But the question remains: Does intermittent fasting limit the development of strength and muscle mass? This is exactly the question the study asks(1) Published in American Journal of Clinical NutritionThe results of which we will analyze in this article.
Briefly
- The study conducted on people who practice bodybuilding showed that intermittent fasting (16/8) does not have a negative effect on strength or muscle mass.
- These findings contradict the prevailing idea that you should eat every three hours to maximize strength and muscle gain;
- Intermittent fasting can be a viable nutritional strategy for those looking to improve body composition, reduce fat while increasing strength and muscle mass.
Context
Intermittent fasting is an eating style that alternates between periods of fasting and periods of eating. There are several forms of intermittent fasting, the most popular of which are 16-hour fasting (8/16) and 24-hour fasting twice a week (2/5).
In recent years, intermittent fasting has gained popularity due to its promise of weight loss without restricting calories. While many studies have focused on its effects on body composition, few studies have examined the effects of intermittent fasting on athletic performance.
methodology
The study in question was conducted on people who practice bodybuilding. Participants were divided into two groups: an intermittent fasting group and a control group following a traditional diet.
The intermittent fasting used in the study was 16/8: participants fasted for 16 hours and could eat during an 8-hour period. During the feeding period, participants were encouraged to eat a balanced, high-protein diet to support muscle growth.
Both groups followed the same training program, with exercises such as deadlifts, squats, and bench press. Participants were encouraged to train at high intensity but moderate volume to avoid overtraining.
The study lasted several weeks, allowing us to observe the long-term effects of intermittent fasting on strength and muscle gain.
The researchers measured the subjects' strength and muscle mass before and after the study period. They also collected data on the calories people ate and the composition of the meal.
results
The results of the study showed that the intermittent fasting group was not affected by a significant decrease in strength or muscle mass compared to the control group, suggesting that intermittent fasting may be a viable nutritional strategy for those looking to reduce their fat intake, while increasing their weight. Strength and muscle mass.
Analysis and interpretation
These findings are interesting because they contradict a widely held myth in the fitness world: the idea that eating every three hours is necessary to avoid muscle catabolism and maximize strength gain and muscle development.
In fact, meal timing and frequency appear to not matter as much as the total amount of calories and protein consumed per day.
practical application
For athletes and people looking to improve fitness by gaining muscle and losing fat, these results suggest that intermittent fasting may be an effective solution.
This can free athletes and bodybuilders from the restrictions of eating every three hours, allowing them to not walk around with their gear all day, and follow a diet that better suits their lifestyle and personal preferences.
What to remember
This study reveals that intermittent fasting has no negative effects in terms of muscle gain or strength, which contradicts conventional wisdom that eating frequently throughout the day is necessary to maximize these results.
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Does intermittent fasting reduce strength and muscle gain?
