That’s because a meal window of eight hours will leave enough time for adequate nourishment. The smaller your eating window, the more difficult it will be to get enough nutrients! So it’s best to use fasting in a conscious and sparing way!ġ6-8, for example, is a good choice. Refrain from extremely long periods of fasting. Also try other kinds of physical activity in order not to exercise too one-sidedly or to overexert yourself.Ģ. Targeted strength training in a fasted state is particularly effective. If you work out towards the end of your fasting period, you will also increase fat burning in your body. Prefer working out at the end of your fasting period. Nevertheless, you can perfectly support your success in muscle building with intermittent fasting.ġ. Targeted training and a balanced diet are and remain the most important adjusting tools when it comes to gaining muscle. One thing is for sure: Muscles don’t grow from sitting around, of course. How you can successfully gain muscle mass with intermittent fasting In bodybuilding, 16/8 fasting is therefore also called the “Lean Gains Method” and has been used for decades. This interaction is the reason why intermittent fasting can preserve or build muscles and at the same time reduce body fat! The level of growth hormones (especially somatropin) also multiplies. Studies show for example that the production of metabolic hormones (among others adrenalin) increases when fasting up to 180%. The reason for this is the following: During your fasting period, your body does not only switch from glucose metabolism to fat metabolism (ketosis), but also creates the best hormonal conditions for building muscle. On the contrary: Intermittent fasting can even be a great tool to build muscle mass – provided you combine it with the right training and a balanced diet! This recycling of broken cell parts (also called autophagy) therefore does not pose a threat to our muscle mass. Rather, our bodies process defective proteins, e.g. It’s true that our bodies break down protein during prolonged fasting (starting from about 16 hours) and use it for energy production. In fact, however, our metabolism has adapted over the course of evolution: Muscle mass is thus protected even during periods of starvation, whatever it takes! Many athletes believe that increasing muscle mass is only possible if you eat several meals spread throughout the day: Otherwise – so the misconception – your body will fall into a catabolic state and your muscles will be weakened due to a lack of nutrients and protein. Intermittent fasting: building muscle mass or losing it? In this blog post you’ll learn which processes are responsible for this and how you can use intermittent fasting as a tool to strengthen your muscles. Recent studies show that intermittent fasting can even be beneficial for muscle growth. The myth of losing muscle through intermittent fasting is persistent – absolutely unjustified!
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