Intermittent fasting (IF) involves periods of not eating and only drinking water, black coffee, or tea. It helps with bodybuilding by improving fasting flexibility, burning fat, boosting metabolism, increasing human growth hormone levels, and enhancing cellular repair processes.
To successfully build muscle with intermittent fasting, focus on eating plenty of protein, doing regular strength training, and getting enough rest.
Shorter fasts, like 12 or 16 hours, are ideal because they allow you to consume enough calories to support muscle growth and keep your body in top shape.
Start intermittent fasting and see how it can transform your bodybuilding journey.
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ToggleIs It Possible to Build Muscle with Intermittent Fasting?
Yes, you can build muscle while doing intermittent fasting. To make it work, remember a few important rules for body recomposition, which means losing fat and gaining muscle at the same time.
First, you need a small calorie deficit. You can do this by changing your macronutrients, avoiding processed foods, and focusing on intermittent fasting.
To lose fat, you can follow these simple strategies:
- Eat a diet high in protein
- Do strength training
- Take supplements
- Get enough rest
When it’s time to build muscle, you need to eat more calories than you burn.
“Since intermittent fasting reduces your calorie intake, avoid excessive fasting. Typically, shorter fasts, such as 12 or 16 hours, are more effective. This way, you can still eat enough calories to help build muscle and support testosterone production during your eating times.”
Benefits of Intermittent Fasting For Bodybuilders
1: Fasting Flexibility Enhances Your Progress
The flexible eating pattern of intermittent fasting (IF) lets you make different choices based on your needs while enjoying many benefits. Pick any diet plan with any type of IF. Most bodybuilders prefer a ketogenic diet to build muscles.
Choose longer fasting periods or shorter ones, and you will notice a big change. Flexible fasting helps you keep your body fat low while gaining muscles efficiently.
2: Intermittent Fasting Burns Off Critical Fat
Intermittent fasting impacts the body by shifting its energy source from glucose to fat during a fast. This process burns fat for energy, which is more effective on belly fat than following low-carb diets.
Using stored fat as fuel helps reduce body fat. Not only does IF help you gain muscles, but it also improves energy levels and promotes efficient fat burning.
3: Intermittent Fasting Boosts Metabolism
Intermittent fasting (IF) benefits bodybuilders by helping the body burn fat more effectively through increased metabolism, which burns more calories.
IF also supports muscle growth and maintenance. You can choose the type of fast that fits your requirements and fitness goals. Short-term fasts can boost up to 14% of the metabolic rate, making IF even more effective.
4: IF Increased Human Growth Hormone Levels
Studies show that fasting boosts HGH levels, which is vital for bodybuilding success. Higher HGH levels enhance muscle growth, recovery, and strength. This increase in human growth hormone (HGH) during fasting leads to greater intermittent fasting and muscle gain, and improved overall strength.
5: Increase Cellular Repair Processes
Fasting benefits bodybuilding by promoting autophagy, a process where cells recycle damaged components. This aids in muscle recovery and enhances performance and health.
Fasting also reduces inflammation, supporting longevity and overall health. In addition, these effects help bodybuilders achieve their fitness goals.
Intermittent Fasting And Bodybuilding Schedule
Different intermittent fasting variations exist, like:
16/8 Intermittent Fasting Bodybuilding Method:
- Fast for 16 hours and eat within an 8-hour window.
- Most popular fasting approach among bodybuilders.
- Ideal for those aiming to lose weight and get healthier.
12:12 Intermittent Fasting Bodybuilding Method:
- Fast for 12 hours and eat within the remaining 12 hours.
- Easier to follow.
- Increases chances of gaining muscle because you have more time to eat enough calories.
For bodybuilding, remember that longer fasts aren’t always better, especially if you want to build a lot of muscle quickly.
Eating more calories than you burn is crucial for muscle gain, especially during a bulking phase. It also helps you maximize your strength training sessions.
“Travis Wells, a vegan bodybuilder and coach at Fit Movement, explains, “Bulking while doing intermittent fasting is challenging, and I had to work up to it. However, I prefer it because it helps me sleep better at night. My body can rest instead of being busy digesting food.”
Intermittent Fasting Bodybuilding Meal Plan
In this table, you’ll find an intermittent fasting bodybuilding meal plan to help you get started.
Time | Food/Beverage |
---|---|
Before the Fast | Chicken wings, baked to perfection |
Eggs with cheese | |
Stir-fried broccoli and baby carrots | |
Fresh strawberries | |
Start fasting at 8:00 pm | Stay hydrated with water |
Enjoy black coffee or tea | |
Drink calorie-free electrolyte beverages | |
After the Fast (12 noon the next day) | Warm bone broth |
Yogurt or cottage cheese | |
Wild-caught salmon or mackerel | |
Sweet potatoes and other complex carbohydrates |
Frequently Asked Questions
Is the 24-Hour Fasting Method Effective for Bodybuilding?
Keep a 24-hour fast on alternate days. During the fasting day, eat nothing. On the non-fasting day, have nutritious food. The goal is to have zero calorie intake on fasting days. Bodybuilders can use the non-fasting days to consume more calories and support muscle gain with the 24-hour fasting bodybuilding method.