Optimising Training and Nutrition for Muscle Growth While Intermittent Fasting

A common weight loss method known as intermittent fasting (IF) involves alternating between times of eating and fasting. Even though IF has been proven to be beneficial for losing weight, some people might wonder if it is feasible to grow muscle while using this eating strategy.

According to research, IF can be a useful strategy for increasing muscle mass, but it might necessitate making a few changes to your diet and exercise routine.

To support muscle growth, it is first crucial to make sure you are getting enough protein into your diet. Protein is necessary for muscle growth and repair, and it is advised that those who lift weights daily ingest 1.6–2.2 grams of protein per kilogram of bodyweight. If you’re following an IF protocol, it might be beneficial to eat a protein-rich meal or snack after your workout because it can aid in muscle building and recuperation.

Making ensuring you are eating enough calories to support muscle growth is also crucial. While IF can be a successful weight loss strategy, it can also result in calorie restriction, which makes it more difficult to add muscle. Consider utilizing a calorie tracking app or seeing a trained nutritionist to create a food plan that supports your muscle-building objectives to make sure you are getting enough calories.

Third, it’s crucial to pay attention to your total consumption of macronutrients. Carbohydrates and lipids are also necessary for the formation of muscles, in addition to protein. While fats are necessary for the creation of hormones and other body processes, carbohydrates give you the energy you need for your workouts. Aim for a balanced macronutrient intake, which includes protein and a little quantity of both healthy fats and carbohydrates.

In order to support muscular growth, it’s crucial to make sure you are getting enough rest and recuperation time. This entails getting sufficient rest each night and deviating from your regular training schedule on rest days.

As a result, it is possible to put on muscle while adhering to an intermittent fasting strategy, but it might necessitate making changes to your diet and exercise routine. To optimize muscle growth while following IF, focus on ingesting adequate protein, calories, and other macronutrients, and make sure to receive enough rest and recovery time.


  1. Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., & Brestoff, J. R. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(11), 2119-2127.
  2. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5.
  3. Helms, E. R., Zinn, C., Rowlands, D. S., & Brown, S. R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127-138.
  4. Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., Sonmez, G. T., & Campbell, B. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54.

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