Does Intermittent fasting hurts muscle growth??

rogerk007

My goal is to lose bodyfat WHILE increasing muscle mass and tone.
Will IM Fasting help me or sabotage my gains (eat into my muscle)?
I know it works well if I JUST want to get slimmer or lose weight/fat.
However to gain some muscle along the way, do you think it’s wise to starve my body in the morning especially if I workout in the mornings?
Your experience guys…?

lynn_glenmont

You don't need protein while you're working out. You need protein between workouts while your body is recovering and repairing muscles.

IF may not be the absolute optimum in supplying protein to your body at the exact moment you need it, but if you're getting enough protein daily, worrying about timing is sweating the small stuff.

ninerbuff

Nope

A.C.E. Certified Personal and Group Fitness Trainer
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Retroguy2000

You should be fine. Just make sure you're getting enough protein in the day. About 0.7g-1g per pound of lean body mass.

Do you have enough energy in the morning for the workout?

cwolfman13

Only really an issue if your total calories are inadequate and you're not consuming sufficient protein.

MikePfirrman

Not at all. I do IF every day and I'm 5' 9" or so and 193 @ around 20% BF. I eat a lot of protein after workouts and I workout at lunch every day (and lift on top of it one day a week late afternoon).

heybales

I'll find the research showing there is a negative hit to trying to take in too much protein in too short a time frame.
Which certain IF eating schedules could easily cause.

So basically suboptimal.

But unless you are running a really great progressive weight lifting routine and nailing adherence - you likely will have many suboptimal things going on besides this protein effect.

For instance being in a diet (IF method or otherwise) and attempting muscle growth at the same time - huge suboptimal there.

psuLemon

heybales wrote: »

I'll find the research showing there is a negative hit to trying to take in too much protein in too short a time frame.
Which certain IF eating schedules could easily cause.

So basically suboptimal.

But unless you are running a really great progressive weight lifting routine and nailing adherence - you likely will have many suboptimal things going on besides this protein effect.

For instance being in a diet (IF method or otherwise) and attempting muscle growth at the same time - huge suboptimal there.

Yep! There are several newer studies showing spreading protein as being more optimal. Depending on protein source, you can maximize MPS with 20-40g/meal with no additional benefit from eating more. So if you at 140g over two meals vs four, you would have a greater period under the curve with 4 meals. It is significant, not likely.

ninerbuff

psuLemon wrote: »

heybales wrote: »

I'll find the research showing there is a negative hit to trying to take in too much protein in too short a time frame.
Which certain IF eating schedules could easily cause.

So basically suboptimal.

But unless you are running a really great progressive weight lifting routine and nailing adherence - you likely will have many suboptimal things going on besides this protein effect.

For instance being in a diet (IF method or otherwise) and attempting muscle growth at the same time - huge suboptimal there.

Yep! There are several newer studies showing spreading protein as being more optimal. Depending on protein source, you can maximize MPS with 20-40g/meal with no additional benefit from eating more. So if you at 140g over two meals vs four, you would have a greater period under the curve with 4 meals. It is significant, not likely.

Spreading it keeps the body in positive nitrogen balance which is optimal for anabolic response.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

heybales

Timing importance, and distribution.
https://youtu.be/IYxXUkzf8q0

One nice review with couple references and more current study deeper dive on newer for distribution.
https://youtu.be/KgzovPmiP0A

psuLemon

heybales wrote: »

Timing importance, and distribution.
https://youtu.be/IYxXUkzf8q0

One nice review with couple references and more current study deeper dive on newer for distribution.
https://youtu.be/KgzovPmiP0A

These were what i was looking for last night.