Intermittent Fasting and Muscle Mass: What Science Really Says

Intermittent fasting (IF) — especially the 16:8 method — has gained popularity for its simplicity and fat-burning benefits. But if your goal is muscle growth, timing and nutrition become crucial. 📚 A 2020 study in Nutrients found that resistance-trained individuals who practiced intermittent fasting (8-hour eating window) maintained muscle mass as long as protein intake and total calories were sufficient. 📖 Study link 🏋️‍♂️ Key findings: Muscle hypertrophy is not impaired if you train during the eating window and hit your daily protein target (~1.6–2.2g/kg body weight). Hormonal changes during fasting, like increased growth hormone and norepinephrine, may support fat burning without compromising muscle. 📖 PubMed source ⚠️ However, prolonged fasts or training in a fasted state without proper fueling can increase the risk of muscle loss, especially in lean individuals or during cutting phases. 📌 Pro tip: If you follow IF and want to gain or preserve muscle: Train close to your first meal Prioritize high-quality protein (e.g. whey, eggs, lean meat) Ensure a slight calorie surplus (or maintenance)