30 Seconds SummaryResearch Spotlight: Effects of intermittent fasting + lifting on body composition
- Intermittent fasting (IF) is now widely accepted in fitness circles, with various methods including alternate day fasting, 5:2 fasting, and 16:8 time-restricted feeding.
- The 16:8 method, featuring a 16-hour fast followed by an 8-hour eating window, is particularly popular among fitness enthusiasts.
- Studies show that intermittent fasting plus weightlifting leads to greater weight and fat loss without affecting muscle mass, when compared to traditional eating schedules.
- Specific research indicates that maintaining a protein intake of at least 1.6g/kg during a 16:8 fasting protocol supports muscle gain and strength.
- There's ongoing skepticism about the effectiveness of more extreme fasting methods like 5:2 or alternate-day fasting, especially for those focused on building strength and muscle mass.
- Long-term results suggest that 16:8 time-restricted feeding is effective for lifters, allowing adequate protein intake and training effectiveness.
Stronger By Science
Eric Trexler
