Hey lifters! 💪🏾 Thinking about trying intermittent fasting (IF) while still making gains in the gym? Let’s break down the facts and myths to help you decide if it’s right for you.
FIRST THINGS FIRST: WHAT INTERMITTENT FASTING DOES NOT DO
Let’s get this out of the way first: IF isn’t a magic bullet. Here’s what it won’t do:
Help you lose more fat than a regular calorie deficit: There’s nothing special about IF when it comes to weight loss or fat loss. It all comes down to calories in vs. calories out. ⚖️ If you’re in a calorie deficit, you’ll lose fat - whether you eat six meals a day or cram all your food into a short window.
Boost your brainpower 🧠: While some people claim to feel more focused while fasting, others just feel sluggish and hungry. Science says there’s no clear cognitive benefit for most people.
Make you healthier than eating multiple meals a day: Health-wise, eating multiple meals per day vs. fasting doesn’t seem to make much of a difference as long as your overall nutrition is on point. 🥗
Be easy for everyone: Skipping meals all day and then binging during your eating window? Yeah, that’s not for everyone. Hunger can be a real struggle. 😩
Help you build or maintain muscle: Muscle growth thrives on frequent protein feedings, and IF doesn’t exactly align with that.
UPSIDES OF INTERMITTENT FASTING
IF isn’t all bad news. Here’s where it might work for you:
It might fit your lifestyle. If you’re someone who hates planning meals all day, IF could simplify things. Wake up, have some caffeine, crush your workout, and feast later. Easy peasy.
It might help you live longer. The science isn’t 100% clear, but there’s a chance IF could boost longevity. Worth considering if that’s a priority for you.
You can still preserve muscle while cutting fat. If you do IF right, you don’t have to worry about losing your hard-earned muscle. You can lose fat and keep most of your gains. 💪
THE RIGHT WAY TO FAST WITHOUT LOSING GAINS
If you’re sold on trying IF, here’s how to make it work for your lifting goals:
Add protein during your fasting window. Instead of strict fasting, have a protein shake, Greek yogurt, or lean meat with veggies once or twice during the day. This keeps your muscles fed without breaking the fast entirely.
Time your workouts before your eating window. Train hard in the late afternoon or early evening, then feast afterward. This way, your muscles get the nutrients they need to recover and grow.
Eat quality food during your feeding window. Just because you’re fasting doesn’t mean you can go ham on pizza and ice cream. Stick to whole foods like chicken, rice, steak, and healthy fats to fuel your body properly.
Align your feeding window with sleep. Eat most of your calories in the evening, then hit the sack about an hour or two later. This helps with muscle recovery, sleep quality, and overall energy levels.
THE BOTTOM LINE
Intermittent fasting isn’t for everyone, but it can work if it fits your lifestyle and goals. If you’re a lifter, the key is to tweak IF to prioritize muscle preservation and recovery. Add protein during your fasting window, time your workouts strategically, and eat quality food during your feeding window.
So, is IF worth a try? Maybe. But remember, it’s not a magic solution - just another tool in your fitness toolbox. Give it a shot if it sounds like your jam, but don’t stress if it’s not your thing. At the end of the day, consistency with your training and nutrition is what really matters.
Happy lifting! 🏋️♀️