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Can intermittent fasting help build muscle?




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Intermittent fasting is a popular way to eat. Although there are several types of intermittent fasting, the main idea is that there are pre-determined times in which you can limit the amount of calories while you can take your usual diet the rest of the time. Much research is being done on this type of food to determine if the pattern is of long-term health benefit. But if you want to build muscle, is intermittent fasting just right for you?

Types of intermittent fasting

There are two main types of intermittent fasting: Time Restricted Feeding (TRF) and a 5: 2 format. In TRF you eat all your daily calories within 8 hours and fast the remaining 1

6 hours of the day. For example, you eat from 8:00 to 16:00 and eat nothing else before or after.

The 5: 2 format is used in the popular fast diet, where two non-consecutive days a week are fasted with nearly 25 seconds of your daily calorie requirement (about 500 calories for an average adult). During the remaining five days a usual diet is consumed. The only rule is not what you eat, but when and how many calories you consume on fast days (if you use the 5: 2 method). However, eating too much or too little on normal meal days can affect the times or days you fast.

The symptoms of either method vary from person to person and include fatigue, headache, hunger, and irritability. You may also have gastrointestinal problems such as bloating, bloating and constipation, depending on how your body responds to the displacement of food and the amount of food.

Can intermittent fasting affect performance?

Dana Angelo White, MS, RD, ATC Certified Sports Coach and Sports Dietician at Quinnipiac University in Hamden, CT while practicing intermittent fasting, points to potential problems. "The calorie deficit can have a negative impact on performance, especially on fasting days. The lack of fuel can interfere with proper energy production and muscle regeneration, "says White.

If you plan to exercise and build muscle, White suggests following the TRF model. The usual dining window at TRF is 8:00 to 16:00 Or I would like to extend the nightly lunchtime until 8 pm "I would suggest that you prepare a workout in the middle of this window so that the calories can be taken in advance and a recovery meal is possible after training," explains White.

Toby Amidor is the owner of Toby Amidor Nutrition and Bestselling Author of Smart Meal Prep for Beginners, the Simple 5 Ingredient Cookbook, the Healthy Meal Prep Cookbook, and The Greek Yogurt Kitchen.

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