Does intermittent fasting interfere with resistance training adaptations? 🧐
A summary of the recent data on female athletes.
Effects of intermittent fasting combined with resistance training on training adaptations: an exploratory multilevel meta-analysis
Study Details
This new meta-analysis compiled data from 11 studies (303 participants) to establish the effects of intermittent fasting combined with resistance-training vs resistance-training alone on training adaptations 📚
Here is what they found ⬇️
Key Findings
🗓️ Interventions lasted 4 - 12 weeks
⏰ Time-restricted eating (e.g. 16:8) was the most common form of intermittent fasting
💪 Overall fasting plus resistance-training produced broadly similar training adaptations to resistance-training alone
No clear differences were observed for…
❎ maximal strength
❎ muscular endurance
❎ site-specific hypertrophy-related outcomes
❎ explosive/high-speed performance
❎ body-region subgroups
Conclusion
The current limited evidence does not indicate that intermittent fasting compromises chronic resistance-training-related adaptations when daily nutritional intake is similar ✅
Best practice? Monitor your training performance (objectively and subjectively), if you don’t notice a clear difference, choose the dietary approach you prefer 👌
Reference
https://pubmed.ncbi.nlm.nih.gov/42421917/
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