{"id":62265,"date":"2024-07-31T09:00:16","date_gmt":"2024-07-31T09:00:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62265"},"modified":"2024-07-31T09:00:16","modified_gmt":"2024-07-31T09:00:16","slug":"intermittent-fasting-and-muscle-gain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/","title":{"rendered":"Intermittent Fasting and Muscle Gain: Here&#8217;s 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:\/\/betterme.world\/articles\/intermittent-fasting-and-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:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Does_Intermittent_Fasting_Get_Rid_of_Fat_or_Muscle\" >Does Intermittent Fasting Get Rid of Fat or Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Is_Intermittent_Fasting_Good_for_Weight_Lifting\" >Is Intermittent Fasting Good for Weight Lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Can_I_Lose_Fat_and_Gain_Muscle_at_the_Same_Time\" >Can I Lose Fat and Gain Muscle at the Same Time?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Start_Slow_and_Steady\" >Start Slow and Steady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Consider_Supplementation\" >Consider Supplementation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Resistance_Training_Timing\" >Resistance Training Timing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Stay_Consistent\" >Stay Consistent<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Will_I_lose_muscle_if_I_intermittent_fast\" >Will I lose muscle if I intermittent fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Does_fasting_increase_testosterone\" >Does fasting increase testosterone?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Mechanisms_that_may_contribute_to_increased_testosterone_levels_during_fasting_include\" >Mechanisms that may contribute to increased testosterone levels during fasting include:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Long-term_fasting\" >Long-term fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Exercise_and_nutrition\" >Exercise and nutrition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Does_fasting_168_cause_muscle_loss\" >Does fasting 16\/8 cause muscle loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#Will_a_protein_shake_ruin_intermittent_fasting\" >Will a protein shake ruin 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-17\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Gaining muscle goes hand in hand with diet. We know that to build muscle, a consistent workout routine and a calorie surplus are essential. We also know that we need to eat enough protein, carbohydrates, and healthy fats for our muscles to grow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_and_muscle_gain&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><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_and_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<p><span style=\"font-weight: 400;\">So when you hear about <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-how-it-affects-your-body-and-health\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\">\u2014an eating pattern that alternates between periods of eating and fasting\u2014you may think it contradicts muscle gain. It must be hard to pack on muscle if you&#8217;re not eating all the time, right? Can you lean down and bulk up simultaneously?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, like most things in fitness, there&#8217;s more to it than meets the eye.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what we know about balancing intermittent fasting and muscle gain, and how you can potentially achieve your muscle-building goals with this approach.<\/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;\">You can gain muscle while intermittent fasting. The &#8220;lean gains&#8221; approach to intermittent fasting is a prime example of how building muscle and following an IF protocol can go hand in hand.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lean gains was created by Martin Berkhan and involves fasting for 16 hours a day and eating during an 8-hour window. The idea is that you&#8217;ll hit your daily protein intake goal within that time frame (usually around 1 gram per pound of body weight) and still have enough calories to support muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, 16\/8 fasting for muscle gain (or any other fasting regimen) may not work for everyone. Some people may struggle to consume enough calories and protein within the allotted window, which makes building muscle difficult.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So is it possible? Yes. Is it the best approach for everyone? Maybe not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a previous blog titled, <\/span><a href=\"https:\/\/betterme.world\/articles\/is-fasting-bad\/\"><b>Is Fasting Bad<\/b><\/a> <span style=\"font-weight: 400;\">we emphasized the individuality of fitness. There&#8217;s no one-size-fits-all approach, and this is particularly true for intermittent fasting and muscle gain.<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_and_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/15_1.png\" alt=\"intermittent fasting and muscle gain\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Intermittent_Fasting_Get_Rid_of_Fat_or_Muscle\"><\/span><b>Does Intermittent Fasting Get Rid of Fat or Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with all other weight loss methods, intermittent fasting typically results in a calorie deficit. When you\u2019re in a calorie deficit, you burn more calories than you consume, and your body turns to stored energy (fat or muscle) for fuel. So yes, you may lose some fat and muscle while intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you lose more fat than muscle depends on various factors, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your fasting regimen<\/b><span style=\"font-weight: 400;\"> &#8211; long, extended fasts may lead to more muscle loss while shorter, intermittent fasts may help preserve muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your overall diet<\/b><span style=\"font-weight: 400;\"> &#8211; if you&#8217;re not consuming enough protein and calories, you may experience more muscle loss than fat loss during intermittent fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/#:~:text=We%20therefore%20conclude%20that%20weight,function%20in%20persons%20with%20obesity.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your activity level<\/b><span style=\"font-weight: 400;\"> &#8211; regular exercise and resistance training can help maintain muscle mass while in a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/#:~:text=We%20therefore%20conclude%20that%20weight,function%20in%20persons%20with%20obesity.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your body composition<\/b><span style=\"font-weight: 400;\"> &#8211; individuals with a higher percentage of body fat generally lose more fat than muscle during a weight loss journey (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10865771\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <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_and_muscle_gain\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Intermittent_Fasting_Good_for_Weight_Lifting\"><\/span><b>Is Intermittent Fasting Good for Weight Lifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may be beneficial for weightlifting in some ways, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved insulin sensitivity<\/b><span style=\"font-weight: 400;\"> &#8211; intermittent fasting has been suggested to improve how efficiently the body uses insulin, which might help with muscle repair and growth (<\/span><a href=\"https:\/\/www.jeffersonhealth.org\/your-health\/living-well\/intermittent-fasting-and-insulin-resistance-benefits-beyond-weight-loss\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased human growth hormone (HGH) production<\/b><span style=\"font-weight: 400;\"> &#8211; studies have suggested that fasting may cause an increase in HGH levels, which could be helpful for muscle building (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC329619\/#:~:text=Fasting%20enhances%20growth%20hormone%20secretion,growth%20hormone%20secretion%20in%20man.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased fat burn<\/b><span style=\"font-weight: 400;\"> &#8211; intermittent fasting can help reduce body fat, which can make muscles appear more defined and prominent (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, there are also potential drawbacks that should be considered:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Possible muscle loss<\/b><span style=\"font-weight: 400;\"> &#8211; as previously mentioned, prolonged or extreme fasting may lead to muscle loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential for decreased performance<\/b><span style=\"font-weight: 400;\"> &#8211; some individuals may experience a decrease in strength and energy levels when fasting, which can impact weightlifting performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty meeting calorie and protein requirements<\/b><span style=\"font-weight: 400;\"> &#8211; it may be challenging to consume the necessary amount of calories and protein within a limited time frame while intermittent fasting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty spreading protein intake &#8211; <\/b><span style=\"font-weight: 400;\">some experts recommend spreading protein intake evenly throughout the day for optimal muscle growth, but this can be challenging to achieve with intermittent fasting.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In our <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-exercise\/\"><b>Intermittent Fasting Exercise<\/b><\/a> <span style=\"font-weight: 400;\">blog, we discussed the importance of listening to your body and finding what works best for you. If intermittent fasting does not align with your workout routine or goals, it may not be the best approach for weightlifting.<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_and_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/14-1.png\" alt=\"intermittent fasting and muscle gain\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Fat_and_Gain_Muscle_at_the_Same_Time\"><\/span><b>Can I Lose Fat and Gain Muscle at the Same Time?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing fat and gaining muscle at the same time, aka <\/span><a href=\"https:\/\/betterme.world\/articles\/body-recomposition\/\"><span style=\"font-weight: 400;\">body recomposition<\/span><\/a><span style=\"font-weight: 400;\">, is possible (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, it requires a balanced combination of diet and exercise that may be challenging to achieve with intermittent fasting. That being said, some individuals have successfully achieved body recomposition with intermittent fasting, so it&#8217;s not entirely out of the question.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to prevent muscle loss during intermittent fasting, and potentially support muscle gain:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_Slow_and_Steady\"><\/span><b>Start Slow and Steady<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has shown rapid weight loss to be a surefire way to lose muscle. What tends to happen during rapid weight loss is a disproportionate amount of lean tissue and fat loss, compared to slow and steady weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8308821\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, if you&#8217;re trying to lose fat and gain muscle at the same time, it&#8217;s important to do it gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, you need to determine your maintenance calorie requirements and aim for a moderate calorie deficit of around 300-500 calories per day. This should allow for steady weight loss without sacrificing too much muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During your eating window, aim to meet your calorie and protein goals. If you struggle to consume enough calories, consider incorporating high-calorie, protein-rich, nutrient-dense foods such as nuts, avocados, and fatty fish into your meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A protein intake of at least 0.7 -1 gram per pound of body weight per day is often recommended for preserving muscle mass during weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Secondly, decide on a sustainable fasting regimen. Start with shorter fasts and gradually increase the duration if desired. However, there&#8217;s a limit to how long you can fast before risking muscle loss, which leads to our next point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Extended fasts (24 hours or more) may lead to significant muscle loss, whereas shorter fasts (16 hours or less) may be more manageable and potentially allow for muscle gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your best bet is to keep your fasts between 12 and 16 hours for muscle gain and IF benefits.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_Supplementation\"><\/span><b>Consider Supplementation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting all your required nutrients and protein within a limited time frame while intermittent fasting can be challenging. To make it easier, you could consider incorporating supplements into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein supplements such as whey or casein protein powders can help meet your daily protein goals within a short eating window (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10761008\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Other potentially beneficial supplements for muscle gain include creatine, BCAAs, and beta-alanine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many wonder whether taking supplements during a fast will break their fast. Supplements with a caloric value will technically break the fast and although their impact may be minimal, they may still affect your fasted state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, taking supplements during your eating window will not interfere with the benefits of intermittent fasting. Furthermore, some supplements such as creatine must be taken with food to be properly absorbed by the body.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Training_Timing\"><\/span><b>Resistance Training Timing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistance training is essential for maintaining or increasing muscle mass while intermittent fasting. Regular strength training exercises such as weightlifting can help preserve muscle and support muscle growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you may want to consider timing your resistance training sessions during your eating window. This way, you can consume carbohydrates, protein, and other nutrients shortly after working out, which can help with muscle repair and growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3879660\/#:~:text=It%20is%20generally%20accepted%20that,limited%20anabolic%20window%20%5B3%5D.\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Consuming a carbohydrate-rich meal before your workout can also help give you the energy to power your workout, particularly if it\u2019s high-intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many consider fasted exercise, including weightlifting, to be beneficial for fat loss. There&#8217;s not enough research to support this claim, but some individuals may prefer working out in a fasted state. If this is the case for you, consider scheduling your workouts toward the end of your fasting period so you can consume protein and other nutrients shortly after.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weightlifting principles such as progressive overload, consistency, and proper form still apply when intermittent fasting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stay_Consistent\"><\/span><b>Stay Consistent<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistency is key for achieving any fitness goal, including body recomposition. This means sticking to your intermittent <\/span><a href=\"https:\/\/betterme.world\/articles\/fasting-schedule\/\"><span style=\"font-weight: 400;\">fasting schedule<\/span><\/a><span style=\"font-weight: 400;\"> and maintaining a consistent exercise routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself regularly skipping meals or workouts, it may be challenging to see progress with muscle gain when intermittent fasting. Therefore, you must ensure you plan your eating window and workout schedule accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, listen to your body and make any adjustments as required. If you feel weak or fatigued during a fasted workout, it may be best to break your fast earlier to support your performance.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <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_and_muscle_gain\">Start transforming your life with BetterMe<\/a>!<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_and_muscle_gain\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/8_1-1.png\" alt=\"intermittent fasting and muscle gain\" \/><\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_muscle_if_I_intermittent_fast\"><\/span><strong>Will I lose muscle if I intermittent fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s possible to lose muscle if you don\u2019t consume enough protein or calories while intermittent fasting. This is the case with all weight loss methods, not just intermittent fasting. However, with proper nutrition and exercise, it\u2019s possible to preserve or even gain muscle while intermittent fasting.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_fasting_increase_testosterone\"><\/span><strong>Does fasting increase testosterone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting may have the potential to influence testosterone levels, particularly through mechanisms such as improved insulin sensitivity and weight loss. However, the effects can differ widely based on the type and duration of fasting and individual differences.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Mechanisms_that_may_contribute_to_increased_testosterone_levels_during_fasting_include\"><\/span><span style=\"font-weight: 400;\">Mechanisms that may contribute to increased testosterone levels during fasting include:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insulin sensitivity:<\/b><span style=\"font-weight: 400;\"> Fasting has been suggested to improve insulin sensitivity, which may be linked to better hormonal health, including testosterone production (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15983313\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight loss:<\/b><span style=\"font-weight: 400;\"> Reduction in body fat from fasting can decrease aromatase activity, an enzyme that converts testosterone to estrogen, potentially increasing free testosterone levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25105998\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The impact of fasting on testosterone can vary based on individual factors such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Duration:<\/b><span style=\"font-weight: 400;\"> Short-term vs. long-term fasting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutritional status:<\/b><span style=\"font-weight: 400;\"> Adequate micronutrient intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise:<\/b><span style=\"font-weight: 400;\"> Physical activity levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body composition:<\/b><span style=\"font-weight: 400;\"> Baseline body fat percentage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Metabolic health:<\/b><span style=\"font-weight: 400;\"> baseline insulin sensitivity<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Long-term_fasting\"><\/span><b>Long-term fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The effects of long-term fasting on testosterone are more complex. Prolonged caloric restriction can lead to reduced energy availability, potentially lowering testosterone levels over time. This is because sufficient energy and nutrient intake are essential for maintaining hormonal balance (<\/span><a href=\"https:\/\/www.ifm.org\/news-insights\/nutrition-impacts-hormone-signaling\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Exercise_and_nutrition\"><\/span><b>Exercise and nutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Intensive exercise can stimulate testosterone production, particularly when paired with a protein-rich diet. Eating right and getting enough rest and recovery are essential for supporting testosterone levels while intermittent fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7739287\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_fasting_168_cause_muscle_loss\"><\/span><strong>Does fasting 16\/8 cause muscle loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">16\/8 intermittent fasting, when done correctly, should not cause muscle loss as long as you consume enough calories and protein during your eating window to support muscle growth and repair (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3879660\/#:~:text=It%20is%20generally%20accepted%20that,limited%20anabolic%20window%20%5B3%5D.\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, incorporating resistance training into your routine can help preserve or even increase muscle mass when intermittent fasting.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_a_protein_shake_ruin_intermittent_fasting\"><\/span><strong>Will a protein shake ruin intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A protein shake will break your fast, but consuming one during your eating window should not affect the benefits of intermittent fasting. If you\u2019re following a specific fasting protocol for health or weight loss purposes, you should consider choosing a supplement without excessive calories and consume it during your eating window. This is because a shake contains calories, and even minimal caloric intake can break a fast.<\/span><\/p>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_and_muscle_gain&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><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_and_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\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing fat and gaining muscle at the same time is possible, but it requires a balanced combination of diet, exercise, and consistency. While intermittent fasting may not be the most optimal approach for achieving body recomposition, it is possible to make it work with the right strategies in place.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to start slow and steady, consider supplementation, time your resistance training sessions appropriately, and stay consistent with your routine. Always listen to your body and adjust as needed for optimal results.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gaining muscle goes hand in hand with diet. We know that to build muscle, a consistent workout routine and a calorie surplus are essential. We also know that we need to eat enough protein, carbohydrates, and healthy fats for our muscles to grow (6). So when you hear about intermittent fasting\u2014an eating pattern that alternates [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":62264,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[123,87],"class_list":["post-62265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Intermittent Fasting and Muscle Gain: Here&#039;s What You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 INTERMITTENT FASTING AND MUSCLE GAIN \u27a4 - can you lose fat and gain muscle at the same time with intermittent fasting? Find out how to prevent muscle loss and support muscle gain while following an intermittent fasting regimen in this article.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting and Muscle Gain: Here&#039;s What You Need to Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 INTERMITTENT FASTING AND MUSCLE GAIN \u27a4 - can you lose fat and gain muscle at the same time with intermittent fasting? Find out how to prevent muscle loss and support muscle gain while following an intermittent fasting regimen in this article.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-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:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1-1024x576.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=\"Nderitu Munuhe, 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=\"Nderitu Munuhe, 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:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/355fd1fe831cebf46af75084387918e4\"},\"headline\":\"Intermittent Fasting and Muscle Gain: Here&#8217;s What You Need to Know\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\"},\"wordCount\":1657,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Gaining muscle goes hand in hand with diet. We know that to build muscle, a consistent workout routine and a calorie surplus are essential. We also know that we need to eat enough protein, carbohydrates, and healthy fats for our muscles to grow (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_and_muscle_gain\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So when you hear about <\/span><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-how-it-affects-your-body-and-health\/\\\"><span style=\\\"font-weight: 400;\\\">intermittent fasting<\/span><\/a><span style=\\\"font-weight: 400;\\\">\u2014an eating pattern that alternates between periods of eating and fasting\u2014you may think it contradicts muscle gain. It must be hard to pack on muscle if you're not eating all the time, right? Can you lean down and bulk up simultaneously?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Well, like most things in fitness, there's more to it than meets the eye.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what we know about balancing intermittent fasting and muscle gain, and how you can potentially achieve your muscle-building goals with this approach.<\/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;\\\">You can gain muscle while int ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\",\"url\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\",\"name\":\"Intermittent Fasting and Muscle Gain: Here's What You Need to Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png\",\"description\":\"\u2605 INTERMITTENT FASTING AND MUSCLE GAIN \u27a4 - can you lose fat and gain muscle at the same time with intermittent fasting? Find out how to prevent muscle loss and support muscle gain while following an intermittent fasting regimen in this article.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Intermittent Fasting and Muscle Gain: Here&#8217;s What You Need to Know\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/355fd1fe831cebf46af75084387918e4\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Intermittent Fasting and Muscle Gain: Here's What You Need to Know - BetterMe","description":"\u2605 INTERMITTENT FASTING AND MUSCLE GAIN \u27a4 - can you lose fat and gain muscle at the same time with intermittent fasting? Find out how to prevent muscle loss and support muscle gain while following an intermittent fasting regimen in this article.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/","og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting and Muscle Gain: Here's What You Need to Know","og_description":"\u2605 INTERMITTENT FASTING AND MUSCLE GAIN \u27a4 - can you lose fat and gain muscle at the same time with intermittent fasting? Find out how to prevent muscle loss and support muscle gain while following an intermittent fasting regimen in this article.","og_url":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1-1024x576.png","type":"image\/png"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/355fd1fe831cebf46af75084387918e4"},"headline":"Intermittent Fasting and Muscle Gain: Here&#8217;s What You Need to Know","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/"},"wordCount":1657,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Gaining muscle goes hand in hand with diet. We know that to build muscle, a consistent workout routine and a calorie surplus are essential. We also know that we need to eat enough protein, carbohydrates, and healthy fats for our muscles to grow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7561707\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting_and_muscle_gain\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">So when you hear about <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-how-it-affects-your-body-and-health\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\">\u2014an eating pattern that alternates between periods of eating and fasting\u2014you may think it contradicts muscle gain. It must be hard to pack on muscle if you're not eating all the time, right? Can you lean down and bulk up simultaneously?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Well, like most things in fitness, there's more to it than meets the eye.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what we know about balancing intermittent fasting and muscle gain, and how you can potentially achieve your muscle-building goals with this approach.<\/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;\">You can gain muscle while int ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/","url":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/","name":"Intermittent Fasting and Muscle Gain: Here's What You Need to Know - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png","description":"\u2605 INTERMITTENT FASTING AND MUSCLE GAIN \u27a4 - can you lose fat and gain muscle at the same time with intermittent fasting? Find out how to prevent muscle loss and support muscle gain while following an intermittent fasting regimen in this article.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Intermittent Fasting and Muscle Gain: Here&#8217;s What You Need to Know"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/355fd1fe831cebf46af75084387918e4","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62265","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=62265"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62265\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/62264"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=62265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=62265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=62265"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=62265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}