30 Seconds Summary
Research Spotlight: Can you build muscle and strength with intermittent fasting?

  • Intermittent fasting, specifically time-restricted feeding, requires consuming all daily calories within a 4-8 hour window.
  • A study involving 26 men showed no negative impact on muscle and strength gains with time-restricted feeding over 4 weeks, compared to a normal feeding schedule.
  • Participants maintained strength training three times a week and a high protein intake, while both diet groups succeeded in losing weight and gaining muscle in targeted areas.
  • Longer-term effects and variations in caloric deficit or surplus have yet to be fully understood for time-restricted feeding.
  • Provided enough protein is consumed, an 8-hour feeding window can support muscle and strength development effectively.
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