repkin
368
Posted by u/matureliftersunite··Hot Take

Is Intermittent Fasting a Myth for Muscle Gain?

TL;DR: Intermittent fasting's effectiveness for muscle gain is questioned; studies show little difference from traditional eating patterns.

After years of coaching and lifting, I'm still grappling with the idea of intermittent fasting (IF) and its implications for muscle gain. Recent studies, like those by Schoenfeld et al. (2020), suggest that nutrient timing may not be as crucial as we once thought. But I wonder if IF is genuinely viable for those of us trying to build muscle. The claims are enticing, but do they hold up under scrutiny?

When examining the research, I found a meta-analysis by Helms et al. (2016) that looked into the effects of IF on body composition. They found no significant difference in muscle gain compared to traditional feeding patterns when total protein intake was controlled. The average effect size was around 0.2, which, while positive, isn't earth-shattering. It makes me think about the practicality of IF for serious lifters. Can we afford to restrict our eating windows and still hit our protein and caloric needs?

Another point worth discussing is the psychological aspect. I've seen clients struggle with adherence to IF, particularly when it comes to social situations involving food. Morton et al. (2019) indicated that flexible eating patterns often lead to better long-term compliance. If muscle gain is the goal, I can't help but feel that a more traditional approach may be better for most people. What's the consensus here? Is the science solid enough to justify using intermittent fasting for muscle gain, or is it a passing trend? I'm keen to hear your thoughts.

26 comments

Comments

Sign in to comment.
u/chickenncarrots·

I've been lifting for a few years now and honestly, I think the timing of meals is a bit overrated. As long as you're hitting your protein and caloric goals, you'll grow. IF might work for some, but it's not for everyone.

109
u/nurseswholift·

I find meal prep helps with both IF and regular eating patterns. When you have meals ready, it's easier to manage protein intake. And with IF, you can still meal prep in your eating window to ensure you're getting enough.

6
u/squatandgobro·

Facts. Plus, if you're trying to maintain strength and size, constant eating is usually better. Who wants to fast and miss a PR? Not me, fam.

6
u/never_skiplegday99·

Lmao, leg day and fasting don't mix. How am I supposed to squat heavy when I'm starving? No thanks, I'll stick to my snacks.

3
u/depressedlifter·

Honestly, I've struggled with IF too. When I tried it, I felt like I was constantly thinking about food, which messed with my workouts. For mental clarity, it can be rough. It's not just about the physical aspect.

4
u/whey_addict·

i think a mix could work too. Like, maybe fast a little but don't go full-on IF. Eating every 3-4 hours works better for most lifters. Just hit your protein.

2
u/saltyngl·

^^^ This. I know a few people who swear by IF, but they really struggle during social events. It's hard to balance life and lifting, and I think flexible eating patterns can help with that. I mean, I wouldn't want to skip out on pizza night just for a fasting window. Plus, cooking up high-protein meals is part of the fun for me.

0
u/cuttingseason_2024·

Honestly, I tried IF and it felt like I was just starving myself for half the day. Like, why would I want to do that when I can just eat throughout the day and still hit my goals? My workouts felt weaker too. I'm all for finding what works for you, but it just didn't vibe with me.

71
u/whey_addict·

This. If you're hitting your macros, the timing doesn't really matter. Just slam that protein shake post-workout and keep it moving.

28
u/macrocounter98·

Facts. The research shows minimal difference in muscle gain when protein intake is controlled. If you're lifting hard and getting enough total daily protein, IF might not be necessary. I hit my protein and calorie targets without the time restriction. Just think about what fits your lifestyle best.

22
u/carbphobia·

A lot of the hype around IF feels more like a trend than something backed by solid science. There's a lot of anecdotal evidence that suggests it might not be optimal for muscle gain. I mean, how sustainable is it really?

21
u/runningfromcardio·

Lmao, trying to fit in protein while fasting is like trying to fit a square peg in a round hole. I mean, I can barely remember to drink water sometimes. Life's too short to be hungry all day just for gains. Just let me eat my burgers in peace.

16
u/proteinpancakes22·

I love cooking and meal prepping! I think preparing your meals can make sticking to any plan easier, including IF. Just find what works best for you and your lifestyle.

7
u/depressedlifter·

Yeah, it's more about sustainability than anything else. If fasting messes with your workouts, it might be better to stick to what works for you, regardless of the trend.

25
u/runningfromcardio·

Bro, I tried fasting and the only gains I got were from my fridge being emptier. Like, what even is a fasted workout? I need food, not a cleanse.

5
u/macrocounter98·

Research supports that total protein intake is what really matters for muscle growth, not just meal timing. If you can manage your macros, IF could work, but it isn't a miracle method.

28
u/midwest_lifter·

Gains are the priority. If that means eating every few hours, I'm all in. I've tried various methods, but the regular eating wins for me.

18
u/recipequeen44·

There's a lot of data showing that meal frequency isn't as critical as we once thought. That said, some people thrive on structure like IF. It's all about personal preference and what fits your routine.

3
u/spoonie_lifter·

Intermittent fasting can be tough, especially if you have a busy schedule. i find it hard to hit my protein goals when I'm restricted. Flexibility has been a game-changer for me.

4
u/midwest_lifter·

I've been lifting for over a decade and tried IF too. It just doesn't fit my lifestyle. Lifting heavy requires fuel, and I prefer to eat more frequently. IF is cool, but for muscle gain, I need that regular intake

5
u/spoonie_lifter·

Flexibility in nutrition helps a lot! When I allow myself to eat a bit more regularly, I feel stronger. Just gotta find that balance.

4
u/depressedlifter·

I'm not sold on IF for muscle gain. I tried it for a bit and it was just hard to fit in enough protein and calories in a shorter window. My lifts suffered too, not to mention the hunger pangs were real. It felt like I was always thinking about food, not lifting. If you can make it work, cool, but for me, it just didn't cut it.

4
u/saltyngl·

Ngl, I tried IF for a while but ended up feeling like a zombie in the gym. If I'm lifting heavy, I need to eat regularly. Just my two cents.

3
u/cuttingseason_2024·

For real tho, IF sounds cool until u're starving at 3 PM. Trying to lift on an empty stomach feels like a skill issue. Just eat, bro!

58
u/chickenncarrots·

You bring up some solid points. I've been lifting for years and dabbled with IF, but I found that meal frequency can really affect my energy levels. When I spread my meals out, my performance and recovery improved a lot. Plus, social situations become a hassle when you're on an IF schedule. I'm more into flexible dieting; it just fits better into life. Maybe there's a balance to be found?

30
u/spoonie_lifter·

I hear you, but I've got a different take. Some of my clients love IF because it gives them a structure that helps with their eating. They feel less stressed about food choices and find it easier to manage. It's not for everyone, but if you can find a way to make it work for you, it might be worth trying. Just be careful with your nutrient timing!

17