There space several different types, yet what they have actually in usual is fasts that last longer than a common overnight fast.

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While study has shown that this can assist you shed fat, some concern that intermittent fasting may additionally cause muscle loss.

This write-up tells you everything you need to know around the impacts of intermittent fasting on your muscles.


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Although intermittent fasting is very popular, over there is sometimes confusion about what it in reality is.

This is likely since intermittent fasting is a wide term, describing number of specific varieties of eating. Right here are the most common types (1):

Time-Restricted eating

Time-restricted eat (also recognized as time-restricted feeding) restricts every calories come a certain variety of hours each day.

This may variety from 4–12 hours, yet an 8-hour eating duration is common.

Alternate-Day Fasting

As the name implies, alternate-day fasting is composed of alternate between fasting days and also non-fasting days. This means you rapid every other day.

While some people eat nothing on the fasting days (true fasting), that is an ext common to have actually one tiny meal top top the fasting job (modified fasting).

Periodic Fasting

Periodic fasting (also recognized as whole-day fasting) consists of occasional fasts, separated by work or mainly of typical eating.

While exact interpretations vary, programs involving fasting for one or more days every 1–4 weeks are often taken into consideration periodic fasting.

The 5:2 Diet

The well-known 5:2 diet is very similar to alternate-day and periodic fasting.

It requires eating generally for 5 days every week and eating about 25% that your regular amount of calories 2 days per week (2).

The really low-calorie days might be thought about a kind of modified fasting, an especially if you just consume one meal.

Religious Fasting

Many different religions have constant periods the fasting.

Examples incorporate the month the Ramadan observed by Muslims and also various fasts connected with Orthodox Christianity (3).

Summary there are numerous different types of intermittent fasting, such as time-restricted eating, alternate-day fasting, periodic fasting, the 5:2 diet and religious fasting. While they have some typical features, the certain programs vary widely.

Nearly all research studies of intermittent fasting have actually been conducted for weight loss objectives (1).

It is crucial to realize that without exercise, weight loss will commonly come indigenous a ns of both fat mass and lean mass. Lean mass is everything besides fat, including muscle (4).

This is true of load loss brought about by both intermittent fasting and also other diets.

Because that this, some studies have presented that small amounts of lean mass (1 kg or 2 pounds) might be lost after number of months the intermittent fasting (1).

However, other studies have shown no lose of skinny mass (5, 6).

In fact, some researchers believe that intermittent fasting might be an ext effective for maintaining lean mass throughout weight loss than non-fasting diets, but much more research is needed on this object (7).

Overall, that is likely that intermittent fasting will not cause you to lose more muscle than various other weight lose diets.

Summary when you shed weight, you generally lose both fat mass and also lean mass, specifically if you execute not perform regular exercise. Intermittent fasting go not appear to cause more muscle ns than other weight lose diets.

There is very limited research on whether or no it is possible to gain muscle during intermittent fasting.

This is likely since weight lose is the topic of attention in most studies on these diets.

However, one study of intermittent fasting and weight training provides some preliminary information about muscle gain (8).

In this study, 18 young guys completed one 8-week load training program. They had not formerly performed load training top top a constant basis.

The men adhered to either a common diet or a time-restricted eating program. The program required them come consume all your food in a 4-hour period on 4 days each week.

By the end of the study, the time-restricted eating group had preserved their lean body mass and increased their strength. However, the normal diet group gained 5 pounds (2.3 kg) of lean mass, while also increasing their strength.

This might mean the intermittent fasting is not finest for muscle gain. This might be since the time-restricted eating team consumed much less protein 보다 the common diet group.

There space a couple of other scientifically based factors why intermittent fasting may not be optimal for gaining muscle.

In order to obtain muscle, you need to eat an ext calories than you burn, have enough protein come build new muscle tissue and also have a adequate exercise economic stimulation to reason growth (9, 10, 11).

Intermittent fasting could make it daunting to get sufficient calories to develop muscle, especially if you room eating nutrient-dense foodstuffs that to fill you up conveniently (12).

Additionally, you may need to make a bigger effort to get sufficient protein once eating less regularly than with a regular diet.

Some study has likewise shown the consuming protein frequently throughout the job could advantage your muscles (13, 14).

All of these factors don’t necessarily typical that that is impossible to obtain muscle through intermittent fasting, however that it may not it is in the most basic diet for obtaining muscles.

Summary Intermittent fasting requires you come eat under calories and also eat less generally than a normal diet. Due to the fact that of this, friend may have trouble getting enough calories and protein to build muscle. Overall, this may not it is in the finest diet because that muscle gain.

Research has shown that weight training can assist prevent muscle loss once you are losing weight (15).

What’s more, a pair of researches have presented this specifically in relationship to intermittent fasting (8, 16).

One 8-week study examined the mix of intermittent fasting and also weight training 3 days every week (16).

The researchers break-up 34 guys who were really experienced through weight training into two groups: a time-restricted eating group (consuming all calories in 8 hours per day) and a typical diet group.

Both teams were assigned the same variety of calories and amount of protein each day, and just the timing of the meals differed.

By the finish of the study, neither group had lost lean mass or strength. However, the time-restricted group lost 3.5 pounds (1.6 kg) of fat, while there was no change in the regular diet group.

This shows that load training 3 days per week may help maintain muscle during fat loss caused by intermittent fasting.

Other research on alternate-day fasting has displayed that 25–40 minute of exercise on a bicycle or elliptical three times per week can aid maintain skinny mass throughout weight ns (17).

Overall, performing practice is extremely recommended for keeping muscle during intermittent fasting (8, 16).

Summary load training throughout intermittent fasting may assist you maintain muscle, even when losing fat. Other creates of exercise, such as making use of a stationary cycle or elliptical, may likewise be beneficial.

Even among those who usage intermittent fasting, over there is debate around whether or no to exercise when you space fasted. Number of studies have additionally looked right into this.

One 4-week study followed 20 ladies performing fasted matches non-fasted practice on a treadmill. Participants exercised three days every week because that one hour per session (18).

Both groups lost the same amount of weight and fat, and neither team had a change in lean mass. Based on these results, it may not issue whether or no you exercise fasted if your goal is weight loss.

However, it is possible that training fasted can impair your exercise performance, particularly for serious athletes (19).

For this reason, researches of intermittent fasting and also weight training have actually not offered fasted practice (8, 16).

Overall, it appears that working out while fasted may be a matter of an individual preference.

It will most likely not make her exercise more effective, and also it’s even possible that working out fasted will decrease your performance.

However, some civilization enjoy exercising fasted. If you choose to perform this, it is recommended the you acquire 20+ grams of protein soon after working out to assistance muscle recovery (19).

Summary working out while fasted is most likely not an ext beneficial than exercising at other times. In fact, it is possible that it might decrease your performance. For many people, even if it is or no to exercise fasted is a matter of personal preference.

If you choose to use intermittent fasting together a device for load loss and health, over there are numerous things you have the right to do to preserve as lot muscle as possible.

As discussed, exercising — especially weight training — can help maintain muscle. A slow and also steady price of load loss may also help.

Research has displayed that friend are an ext likely to lose lean mass, consisting of muscle, once you lose weight conveniently (20).

This means that if you room performing intermittent fasting, you should shot to not considerably reduce her calorie intake every at once.

While the ideal rate of weight loss might vary, numerous experts recommend 1–2 pounds (0.45–0.9 kg) per week. However, if keeping muscle is your height priority, you may want come shoot for the lower end of this selection (21, 22).

In enhancement to the price of weight loss, the composition of your diet deserve to play critical role in maintaining muscle during intermittent fasting.

Regardless of which type of diet friend follow, getting sufficient protein is important. This is specifically true if you room trying to shed fat.

Several researches have displayed that following a diet with enough protein can help preserve muscle during fat lose (23, 24).

Protein join of about 0.7 grams/lb the bodyweight every day (1.6 grams/kg) might be suitable during weight loss (23, 25).

It is possible that adequate protein entry is an especially important once using intermittent fasting, since your body will go for much longer periods of time there is no receiving nutrient (1).

Summary vital nutritional techniques that may assist you preserve muscle throughout intermittent fasting space attempting a slower price of weight loss and ensuring sufficient protein intake. Picking nutritious foods items is additionally recommended.

If you are trying to preserve or obtain muscle during intermittent fasting, part dietary supplements may be helpful.

However, you need to take into consideration when you desire to take the supplements, as this could interfere with the outcomes of her fasting.

Supplements throughout Your Feeding Periods

Two of the most vital supplements to consider are protein and creatine.

While protein supplements aren’t crucial if girlfriend get sufficient protein from foods, they can be a convenient way to ensure that you gain enough.

Especially if you room physically active, protein additionally may help improve muscle size and exercise power (26).

In addition to protein, creatine supplements can support your muscles.

Creatine is a molecule that is found naturally in your body. You deserve to increase the amount of creatine in your cells via dietary supplements (27).

Creatine additionally are particularly helpful if girlfriend exercise. It has been approximated that creatine increases the strength gains from load training by 5–10%, on typical (28, 29).

Supplements throughout Your Fasting Periods

You may wonder if you have to take protein, creatine or other supplements such as BCAAs during your fasting periods. This is primarily due to a problem that these periods will negatively impact your muscles.

However, as disputed in this article, brief periods of fasting are more than likely not a problem for muscle loss (7, 16).

What’s more, some of the health benefits of intermittent fasting are probably because of the fact that her body is not receiving any nutrients (30).

This mild anxiety on your body might strengthen it come fight off bigger threats, such as disease, later on (31).

If you take it supplements include amino acids (including protein and also BCAA supplements) during your fasting periods, you space signaling her body that you are not fasting (32).

Additionally, if girlfriend get enough protein in her feeding period, fasting for 16 hrs does not show up to be detrimental to her muscles, contrasted to a typical diet (16).

Overall, that is unlikely that you have to take diet supplements during your fasting periods. Some supplements, prefer creatine, may even be an ext beneficial as soon as taken v food (33).

Summary acquisition dietary supplements throughout your fasting duration is not necessary. However, protein and also creatine supplements might support muscle mass. These deserve to be taken throughout the feeding periods of your intermittent fasting diet.

Intermittent fasting is a famous dietary strategy that provides fasting periods longer than a typical overnight fast.

There are number of different varieties of intermittent fasting, including time-restricted eating, alternate-day fasting, periodic fasting, the 5:2 diet and spiritual fasting.

Intermittent fasting most likely does not cause much more muscle ns than various other weight loss diets.

Nevertheless, adding exercise — particularly weight training — to her intermittent fasting program can aid you keep muscle.

However, whether or not you exercise during fasting periods is as much as you. Fasting more than likely does not include benefits, and also it might compromise your optimal exercise performance.

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Aiming for a slow rate of load loss and consuming enough protein can aid you preserve muscle throughout intermittent fasting.