30 Seconds SummaryThe “Leangains” Intermittent Fasting Study Is Finally Here
- Intermittent fasting, also known as time-restricted feeding, has historical roots in seasonal food availability and religious practices, with modern popularity among athletes rising around 2010.
- Martin Berkhan's 'Leangains' approach to intermittent fasting involves an 8-hour eating window and a 16-hour fasting period, focusing on high protein intake and varying calorie consumption based on workout days.
- A recent study on intermittent fasting involved participants who were experienced lifters, comparing those who ate within an 8-hour window to those with regular meal times over 8 weeks.
- The study found that the intermittent fasting group lost a small amount of fat likely due to a slight calorie deficit but showed no significant differences in muscle mass or strength compared to the normal diet group.
- Blood work changes in the intermittent fasting group suggested possible health benefits like improved metabolic health, but these findings need further research for broader applications.
- The study was limited by its short duration, the homogeneity of participants (healthy, young males), and the reliance on dietary recall for nutrition data.
- Although intermittent fasting was shown to be non-harmful and possibly beneficial for active individuals, it's not a magical solution for weight loss or muscle gain compared to traditional eating patterns.
Stronger By Science
Greg Nuckols
