간헐적 단식 16:8 방법Can men who do strength training do intermittent fasting?
Effects of intermittent fasting on diet, basal metabolic rate, cardiovascular system, etc.
If you go on an intermittent diet, you’ve made it difficult to build muscle through strength training, but won’t all the muscles fall out?
Or, wouldn’t a 16-hour fast cause muscle quality and strength loss?
This is what I found on Google out of curiosity:)
I translated it myself, I don’t know if there are a few different parts, but it’s a translation based on facts.
please note : )!
A man who did strength training while intermittent fasting
background of the experiment
Intermittent fasting is a popular diet that has a positive effect on weight loss and overall health. Intermittent fasting has been proven to have beneficial effects on blood lipids and overweight and obese people, and the evidence is clear, but there is still insufficient data on whether it can be applied to those who do strength training. That’s why I ran this experiment, and I ran an experiment to investigate the effect of intermittent fasting for strong men who enjoy strength training.
how to experiment?
34 men doing strength training
Time restricted feeding group (TRF) and
As a normal diet group (ND: Normal Diet Group)
randomly assigned.
The TRF group consumes 100% of the required energy for 8 hours every day, and eats three meals at 1:00 PM, 4:00 PM, and 8:00 PM. You will fast for the remaining 16 hours of the 24 hours.
The ND group consumes 100% of the energy required throughout the day, just like the TRF, and eats three meals at 8:00 am, 1:00 pm, and 8:00 pm.
Each group (TRF and ND group) was given the following intake for 8 weeks.
And the experimental group was tested for 8 weeks through the same standard strength training as the assigned diet.
TRF (Intermittent Fasting Group)
Calorie intake : 2414~3238 kcal/day
Carbohydrates: 51.8-54.6%
Fat: 21.6-27.8%
protein 19.5~24.7%
ND (Normal Diet Group)
Calorie intake : 2562~3452 kcal/day
Carbohydrates: 52.5-57%
Fat: 20.4-27.4%
20-23% protein
Before the experiment, fat mass and lean body mass (value minus body fat mass from body weight) were measured by dual energy X-ray absorption analysis, and muscle areas of thigh and arm muscles were measured using an anthropometric system.
Testosterone, insulin-like growth factor 1, blood glucose, insulin, adiponectin, leptin, triiothyronine, thyroid stimulating hormone, interleukin-6, interleukin-1β, tumor necrosis factor α, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, Triglyceride levels were measured,
Through bench press and leg press experiments, maximal strength, stop energy consumption, and breathing rate were tested.
2017/12/04 – 16:8 Diet method and effect (a.k.a. intermittent fasting)
For those who don’t know how to intermittent diet, I’ll put a link!
Experiment result
After 8 weeks, the intermittent fasting group (TRF) had a lower fat mass than the general diet group (ND), and both groups had lean body mass (value minus body fat mass from body weight), muscle mass in the arms and thighs, and maximum strength (bench press, leg press) remained the same.
In TRF, testosterone levels and insulin-like growth factor1 were significantly reduced, and total leptin levels were reduced.
Although triaromotromine decreased, there were minor changes in thyroid stimulating hormone, total cholesterol, high-density lipoprotein or low-density lipoprotein. There was no change in the remaining energy, but the respiratory rate was significantly reduced.
conclusion
The intermittent fasting program (intake for 8 hours and fasting for 16 hours) improves the biomarkers (biological indicators) that can maintain health without any problems in strength training and at the same time reduces fat, and is an athlete or a man who enjoys strength training This helps to lose fat and maintain muscle mass.
Source: https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
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