{"id":66184,"date":"2024-10-09T13:41:56","date_gmt":"2024-10-09T13:41:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66184"},"modified":"2024-10-09T13:41:56","modified_gmt":"2024-10-09T13:41:56","slug":"intermittent-fasting-muscle-gain","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/","title":{"rendered":"Building Muscle with Intermittent Fasting: What You Need to Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Can_You_Gain_Muscle_While_Intermittent_Fasting\" >Can You Gain Muscle While Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#What_is_the_Best_Approach_to_Intermittent_Fasting_Muscle_Gain\" >What is the Best Approach to Intermittent Fasting Muscle Gain?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Heres_how_to_gain_muscle_mass_through_intermittent_fasting\" >Here\u2019s how to gain muscle mass through intermittent fasting:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Will_I_Lose_Muscle_If_I_Workout_While_Fasting\" >Will I Lose Muscle If I Workout While Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Does_Fasting_Increase_Testosterone\" >Does Fasting Increase Testosterone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Do_Bodybuilders_Do_Intermittent_Fasting\" >Do Bodybuilders Do Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Does_48_Hour_Fast_Burn_Muscle\" >Does 48 Hour Fast Burn Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Does_intermittent_fasting_get_you_ripped\" >Does intermittent fasting get you ripped?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Should_gym_goers_do_intermittent_fasting\" >Should gym goers do intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#Does_a_7_day_fast_burn_muscle\" >Does a 7 day fast burn muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">One of the most common questions in the fitness world is whether<\/span> <span style=\"font-weight: 400;\">you can combine intermittent fasting with strength training to gain muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This topic has generated confusion around fasting muscle loss myths, so we intend to bring some clarity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading to understand how to integrate intermittent fasting into your training plans effectively.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Gain_Muscle_While_Intermittent_Fasting\"><\/span><b>Can You Gain Muscle While Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To address this question, we must first understand intermittent fasting (<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put, it is an eating pattern that alternates between fasting and eating periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach focuses more on when than what to eat <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24440038\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gaining muscle mass involves combining adequate resistance training with a caloric intake that supports muscle growth (<\/span><a href=\"https:\/\/betterme.world\/articles\/can-you-build-muscle-in-a-calorie-deficit\/#How_Does_Muscle_Building_Work\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You must consume sufficient protein and maintain a positive energy balance to build muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for a balanced diet that includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Animal or plant protein <\/span><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/musclesgrowLK.html\"><span style=\"font-weight: 400;\">(4)<\/span><\/a> <a href=\"https:\/\/www.niams.nih.gov\/health-topics\/educational-resources\/health-lesson-learning-about-muscles\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although intermittent fasting might seem contradictory to this goal, many individuals have successfully combined it with an appropriate muscle-building training regimen.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66188\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/19-1024x576.png\" alt=\"Intermittent Fasting Muscle Gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/19.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/19-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/19.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/19-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It is essential to recognize that everyone is different, but generally speaking, it is possible to gain muscle mass while practicing intermittent fasting!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 3 primary keys lie in:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adapting your lifestyle with proper planning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finding the type of fasting that best suits you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensuring high-quality nutrients in your diet<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Additionally,<\/span> <span style=\"font-weight: 400;\">intermittent fasting exercise is feasible and effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many successfully incorporate workouts into their fasting schedule, often timing their exercise sessions to align with their eating windows to optimize energy levels and recovery.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_Best_Approach_to_Intermittent_Fasting_Muscle_Gain\"><\/span><b>What is the Best Approach to Intermittent Fasting Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gaining muscle mass while intermittent fasting might seem impossible, but it is achievable with the right approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process requires strategic meal planning, a well-structured training plan, and lifestyle adjustments to maximize results.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Heres_how_to_gain_muscle_mass_through_intermittent_fasting\"><\/span><b>Here\u2019s how to gain muscle mass through intermittent fasting:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Choose the type of fasting that fits you<\/strong>:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Several intermittent fasting methods exist, but the <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meals\/\">16\/8 fasting<\/a> muscle gain method is worth trying. This method involves 16 hours of fasting and 8 hours of eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many bodybuilders consider this method <\/span><b>the best intermittent fasting for gaining muscle<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 16\/8 approach allows a sufficiently wide daily eating window to consume the necessary nutrients for muscle growth or maintenance <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><strong><em>Read more: <a href=\"https:\/\/betterme.world\/articles\/186-intermittent-fasting\/\">18:6 Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down?<\/a><\/em><\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Plan your meals<\/strong>:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consume different combinations of nutrient-rich foods, such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables <\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/educational-resources\/health-lesson-learning-about-muscles\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">. <span data-sheets-root=\"1\">Dive deeper into <a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\">the fasting meal plan for begginers<\/a> with our dedicated article.<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Synchronize your workouts<\/strong><span style=\"font-weight: 400;\">:\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It will help to schedule your resistance training sessions during or near eating windows.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This strategy can help maximize energy during exercise and improve muscle recovery after training <\/span><a href=\"https:\/\/www.healthline.com\/health\/how-to-exercise-safely-intermittent-fasting#effective-workouts-while-fasting\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Listen to your body<\/strong>:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pay attention to how you feel during fasting and training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have extreme fatigue or low energy, use it as a sign to adjust the approach or consult a healthcare professional and registered dietitian.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Hydration and rest<\/strong>:<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Staying well-hydrated and ensuring sufficient sleep is crucial for recovery and muscle growth <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8336541\/\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following these guidelines, you will gain muscle mass while intermittent fasting and adequately meet your nutritional and physical needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66186\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/72-hour-fast3-1024x576.png\" alt=\"Intermittent Fasting Muscle Gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/72-hour-fast3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/72-hour-fast3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/72-hour-fast3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/72-hour-fast3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/72-hour-fast3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Lose_Muscle_If_I_Workout_While_Fasting\"><\/span><b>Will I Lose Muscle If I Workout While Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several myths about muscle loss related to fasting. This idea can cause concern among those considering exercising while fasting, fearing they might lose muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, experts do not guarantee that muscle mass loss happens when training in a fasted state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can minimize the risk with proper planning and a good understanding of how the body manages its energy reserves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors such as the fast&#8217;s duration and frequency, the exercise&#8217;s type and intensity, and overall nutritional intake are essential factors in determining the impact of fasting exercise on muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">To ensure <\/span><b>exercising while fasting does not compromise muscle mass, <\/b><span style=\"font-weight: 400;\">researchers recommend:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adequate protein intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Amino acid supplementation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Effective post-workout recovery<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33545755\/\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><\/li>\n<\/ul>\n<p><strong><em>Read more: <a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">Static Stretching: The Ultimate Post-Workout Routine<\/a><\/em><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Fasting_Increase_Testosterone\"><\/span><b>Does Fasting Increase Testosterone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First, let&#8217;s talk a bit about testosterone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This hormone is vital for the development of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall well-being<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Male sexual characteristics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The maintenance of muscle mass<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Primarily produced in the male testes, testosterone is also present in smaller amounts in women <\/span><a href=\"https:\/\/mcpress.mayoclinic.org\/women-health\/testosterone-not-just-for-men\/#:~:text=Women%20make%20testosterone%20in%20their%20ovaries%20and%20adrenal%20glands.%20The#:~:text=Women%20make%20testosterone%20in%20their%20ovaries%20and%20adrenal%20glands.%20The\"><span style=\"font-weight: 400;\">(10)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33308259\/https:\/\/pubmed.ncbi.nlm.nih.gov\/33308259\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32316561\/\"><span style=\"font-weight: 400;\">(12)<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27737674\/\"><span style=\"font-weight: 400;\">(13)<\/span><\/a> <span style=\"font-weight: 400;\">suggest that fasting, especially when combined with exercise, might reduce testosterone levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this reduction does not negatively affect strength or muscle mass, which is good news for those concerned about maintaining their physical performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, research also highlights how fasting may improve insulin sensitivity and contribute to weight loss <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15983313\/\"><span style=\"font-weight: 400;\">(14)<\/span><\/a> <span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25105998\/\"><span style=\"font-weight: 400;\">15)<\/span><\/a><span style=\"font-weight: 400;\">. These changes can positively impact overall hormonal balance, including testosterone production.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While fasting could have mixed effects on testosterone levels, the potential benefits for insulin sensitivity and weight loss contribute to a healthier hormonal balance without affecting muscle mass or exercise performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As always, it is essential to consider how fasting fits your needs and consult a healthcare professional before significantly changing your diet or exercise routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66189\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/12-Hour-Intermittent-Fasting-For-Weight-Loss-1024x576.png\" alt=\"Intermittent Fasting Muscle Gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/12-Hour-Intermittent-Fasting-For-Weight-Loss.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/12-Hour-Intermittent-Fasting-For-Weight-Loss-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/12-Hour-Intermittent-Fasting-For-Weight-Loss.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/12-Hour-Intermittent-Fasting-For-Weight-Loss-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/12-Hour-Intermittent-Fasting-For-Weight-Loss.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Bodybuilders_Do_Intermittent_Fasting\"><\/span><b>Do Bodybuilders Do Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some bodybuilders incorporate intermittent fasting into their training and nutrition regimen, leveraging its potential benefits to reduce body fat percentage while maintaining muscle mass <\/span><a href=\"https:\/\/bmjopensem.bmj.com\/content\/8\/1\/e001206\"><span style=\"font-weight: 400;\">(16)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting in bodybuilders might also increase levels of human growth hormone (HGH), aiding muscle preservation and enhancing metabolism <\/span><a href=\"https:\/\/www.e-enm.org\/journal\/view.php?doi=10.3803\/EnM.2021.405\"><span style=\"font-weight: 400;\">(17)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, intermittent fasting promotes autophagy, a cellular process that recycles damaged components, thereby improving cellular health and muscle recovery <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">(18)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some bodybuilders ask how to slow down your metabolism with fasting to prevent muscle loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you don\u2019t need to worry about this issue if you reach the same calories and protein amounts as you were consuming before, but now, within your eating window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pro tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your diet plan meets your goals and is solid.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to reach the same calorie and macronutrient totals as before.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid undereating during the feeding window to maintain gym performance and muscle goals (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/intermittent-fasting-everything-you-need-to-know.html#:~:text=Intermittent%20fasting%20is%20simply%20the%20practice%20of%20going%20an%20extended\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, the effectiveness and suitability of intermittent fasting can vary depending on the individual, their specific goals, and their body&#8217;s response to fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodybuilders who wish to use intermittent fasting as part of their muscle development regimen must do so in an informed manner.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_48_Hour_Fast_Burn_Muscle\"><\/span><strong>Does 48 Hour Fast Burn Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/betterme.world\/articles\/48-hour-fast\/\"><b> 48-hour fast<\/b><\/a><span style=\"font-weight: 400;\"> can raise concerns about muscle loss, but a single 48-hour fast does not necessarily result in significant muscle burning if appropriately managed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a prolonged fast, the body initially uses glycogen stores and then begins to burn fat for energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, muscle loss could occur if you frequently extend the fast too long or fast for long periods without adequate protein and nutrient intake during feeding periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To minimize muscle loss during a 48-hour fast, it is essential to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure adequate protein intake before and after the fast to support muscle protein synthesis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage in regular resistance training, which helps preserve muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay adequately hydrated and consider electrolyte supplementation if necessary.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many wonder, \u201cWill I lose muscle if I fast for 5 days?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer is yes because muscle atrophy is a significant risk during a 5-day fast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This breakdown of muscle tissue happens when you don\u2019t eat. Your body begins to search for energy and starts using muscles for fuel.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, studies show that you can reach ketogenesis and prevent muscle loss with physical activity during a fast (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8718030\/#:~:text=A%2010%C2%A0day%20fast%20appears%20safe%20in%20healthy%20humans.%20Protein%20loss%20occurs%20in%20early%20fast%20but%20decreases%20as%20ketogenesis%20increases.%20Fasting%20combined%20with%20physical%20activity%20does%20not%20negatively%20impact%20muscle%20function.\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/healthreporter.com\/5-day-fast\/\"><span style=\"font-weight: 400;\"> 21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always consult a healthcare provider before trying prolonged fasts such as 5 to 10-day fasts to reduce risks and do what fits your body best.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66187\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/36-hour-fast-1024x576.png\" alt=\"Intermittent Fasting Muscle Gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/36-hour-fast.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/36-hour-fast-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/36-hour-fast.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/36-hour-fast-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/36-hour-fast.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_intermittent_fasting_get_you_ripped\"><\/span><strong>Does intermittent fasting get you ripped?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Intermittent fasting can be an effective tool for some individuals seeking to improve body composition and define their figure by facilitating fat loss and maintaining muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It alternates periods of fasting with eating, which can reduce calorie intake and improve metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, its effectiveness varies among individuals, and you should include a balanced diet with regular exercise to achieve the best results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_gym_goers_do_intermittent_fasting\"><\/span><strong>Should gym goers do intermittent fasting? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Intermittent fasting<\/span> <span style=\"font-weight: 400;\">is not a general rule for everyone who goes to the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listening to your body and understanding that each person responds differently to this regimen is essential.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some individuals may find intermittent fasting helps them lose fat and maintain muscle mass. In contrast, others may experience a decrease in performance or not feel well when training on an empty stomach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who cannot or prefer not to fast, achieving effective results is possible through healthy habits and a well-structured training regimen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider this: Some people enjoy working out at night while others prefer during the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do what fits your schedule, your body\u2019s needs, and what aligns with your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A balanced diet and an appropriate exercise program can be equally effective in improving body composition and reaching fitness goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_a_7_day_fast_burn_muscle\"><\/span><strong>Does a 7 day fast burn muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-recipes\/\"><b>A 7-day fast<\/b><\/a><span style=\"font-weight: 400;\"> does not necessarily result in significant muscle mass loss, although there is a possibility that it might occur.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a prolonged fast, the body might start using muscle proteins as an energy source in addition to glycogen and stored fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reduce muscle loss by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest and recovery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming enough protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance exercises in moderation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always keep in mind not to overburden the body during a prolonged fast.<\/span><\/p>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can gain muscle while intermittent fasting with the right strategy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main focus is to adapt fasting to your lifestyle, ensuring you fill your eating windows with essential nutrients such as proteins, complex carbohydrates, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, scheduling workouts during these windows will maximize the energy available for intermittent fasting exercise and enhance post-workout muscle recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body and adjust the approach with a healthcare professional as needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With careful planning and personalized adjustments, you can use intermittent fasting as an effective tool to support muscle growth and improve body composition<\/span><b>.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the most common questions in the fitness world is whether you can combine intermittent fasting with strength training to gain muscle. This topic has generated confusion around fasting muscle loss myths, so we intend to bring some clarity. Keep reading to understand how to integrate intermittent fasting into your training plans effectively. Can [&hellip;]<\/p>\n","protected":false},"author":95,"featured_media":66185,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,150],"tags":[],"coauthors":[257,87],"class_list":["post-66184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building Muscle with Intermittent Fasting: What You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 INTERMITTENT FASTING MUSCLE GAIN \u27a4 Learn how to combine intermittent fasting with strength training to gain muscle and optimize your fitness routine effectively.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Building Muscle with Intermittent Fasting: What You Need to Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 INTERMITTENT FASTING MUSCLE GAIN \u27a4 Learn how to combine intermittent fasting with strength training to gain muscle and optimize your fitness routine effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Maria Lourdes Rubiolo, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria Lourdes Rubiolo, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/\"},\"author\":{\"name\":\"Maria Lourdes Rubiolo\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/e87ceccacd3d8ef01932f16db7513181\"},\"headline\":\"Building Muscle with Intermittent Fasting: What You Need to Know\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/\"},\"wordCount\":1492,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3.png\",\"articleSection\":[\"Diets\",\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">One of the most common questions in the fitness world is whether<\/span> <span style=\\\"font-weight: 400;\\\">you can combine intermittent fasting with strength training to gain muscle.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This topic has generated confusion around fasting muscle loss myths, so we intend to bring some clarity.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Keep reading to understand how to integrate intermittent fasting into your training plans effectively.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Gain Muscle While Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To address this question, we must first understand intermittent fasting (<\/span><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Simply put, it is an eating pattern that alternates between fasting and eating periods.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This approach focuses more on when than what to eat <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24440038\\\"><span style=\\\"font-weight: 400;\\\">(2)<\/span><\/a><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Gaining muscle mass involves combining adequate resistance training with a caloric intake that supports muscle growth (<\/span><a href=\\\"https:\/\/betterme.world\/articles\/can-you-build-muscle-in-a-calorie-deficit\/#How_Does_Muscle_Building_Work\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). You must consume sufficient protein and maintain a positive energy balance to build muscle.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Aim for a balanced diet that includes:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Fruits<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Veg ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/\",\"name\":\"Building Muscle with Intermittent Fasting: What You Need to Know - 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minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/"},"author":{"name":"Maria Lourdes Rubiolo","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/e87ceccacd3d8ef01932f16db7513181"},"headline":"Building Muscle with Intermittent Fasting: What You Need to Know","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/"},"wordCount":1492,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3.png","articleSection":["Diets","Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">One of the most common questions in the fitness world is whether<\/span> <span style=\"font-weight: 400;\">you can combine intermittent fasting with strength training to gain muscle.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This topic has generated confusion around fasting muscle loss myths, so we intend to bring some clarity.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Keep reading to understand how to integrate intermittent fasting into your training plans effectively.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Gain Muscle While Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To address this question, we must first understand intermittent fasting (<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Simply put, it is an eating pattern that alternates between fasting and eating periods.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This approach focuses more on when than what to eat <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24440038\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Gaining muscle mass involves combining adequate resistance training with a caloric intake that supports muscle growth (<\/span><a href=\"https:\/\/betterme.world\/articles\/can-you-build-muscle-in-a-calorie-deficit\/#How_Does_Muscle_Building_Work\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You must consume sufficient protein and maintain a positive energy balance to build muscle.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Aim for a balanced diet that includes:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veg ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/","url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/","name":"Building Muscle with Intermittent Fasting: What You Need to Know - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3.png","description":"\u2605 INTERMITTENT FASTING MUSCLE GAIN \u27a4 Learn how to combine intermittent fasting with strength training to gain muscle and optimize your fitness routine effectively.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-muscle-gain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/dev.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Building Muscle with Intermittent Fasting: What You Need to Know"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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