30 Seconds SummaryIs the 5:2 fasting diet a viable option for lifters?
- The 5:2 diet involves five normal eating days and two modified fasting days per week, allowing for about 30% of energy needs on fasting days.
- Recent study compared the effects of the 5:2 diet and continuous energy restriction on strength and body composition over 12 weeks with untrained adults.
- Both diet groups, approximately isocaloric and isonitrogenous, averaged a 20% energy deficit weekly and about 1.4g/kg/day of protein.
- Performance results from the study were unremarkable, showing no significant difference in strength gains between the diet approaches.
- Body composition results were more notable, with continuous energy restriction showing potentially greater increases in muscle size compared to the 5:2 diet, per more direct measures like ultrasound and CT scans.
- The study suggests that while 5:2 diet is not catastrophic for hypertrophy, continuous energy restriction may lead to more favorable changes in muscle growth.
- For lifters interested in the 5:2 diet, it may be beneficial to schedule fasting days on non-training days, aim for higher protein intake, and distribute protein feedings evenly.
Stronger By Science
Eric Trexler
