Скачать или смотреть Can You Build Muscle While Fasting? (Science-Backed Answer)

How does fasting affect muscle growth?

📩 Get your FREE MEAL PLAN + WORKOUT + 6-Video Training to your email: https://www.fitfatherproject.com/foun...
💪 Fit Father 6-Week Foundations Program: https://www.fitfatherproject.com/foun...
✅ Fit Father Store (Programs & Supplements): https://www.fitfatherproject.com/stor...
💎 Fit Mother Project YouTube:    / fitmotherproject  

I get 2 specific questions a lot, around fasting, from men who want to build muscle:

1. Can fasting lead to muscle loss?
2. Can I fast if I want to build muscle?

In this video, I answer both questions, covering the science and physiology.
I also share some great practical tips, so grab a pen and paper and dive on in.

First off, what is fasting?

Regular fasting includes daily 16:8 intermittent fasting, right up to a 72-hour water fast.
Both of these fasting types have different benefits.
In the first 24 hours of a fast, your body is burning stored carbohydrates (glycogen), for energy.
Once those stores are depleted, you’ll start burning fat for energy instead.

THEN…

Once you hit 48 - 72 hrs, your body will start to catabolise muscle through gluconeogenesis.
So, bottom line… You will lose muscle during longer fasts.
Thankfully, not many people do 48 or 72-hour fasts very often.
(** Although I do recommend doing them occasionally, as they’re very healing for your body)

So, shorter term fasting will not noticeably impact muscle loss.
In fact, a meta-analysis shows that as long as you follow the 2 rules below…

Adequate daily protein intake of 0.4 - 0.8g per lb of bodyweight.
You do resistance training 2-3 x per week.

Daily intermittent fasting does not lead to muscle loss!

That being said, if your primary goal is muscle building, it is not the most efficient approach.

Trying to consume enough calories to keep you in a calorie surplus, within a compressed eating window, is very difficult.
Instead, I would recommend a 24-36 hour fast, once per week.
One caveat is to make sure you DON”T do this fast the day after a training day.
That is when your muscles are growing, so they need to be fed!

So, as you can see, the answer to both questions is YES and YES.
You will lose muscle if you fast for more than 48 hours.
But you can maintain, and even build muscle, if you fast up to 36 hours.

So, my main recommendation is a 24 - 36 hour fast once per week.

Or, if you feel you can get enough calories within an 8 hour eating window, and it works better for your schedule, use the 16:8 daily intermittent fasting protocol.

—————————
Quick Timestamps:
(0:00) Intro
(0:38) What is Fasting?
(2:02) You Will Lose Muscle During Longer Fasts
(2:06 ) Two Rules to Follow During Daily Intermittent Fasting
(3:42) Incorporating Fasting into a Muscle Building Routine
(6:20) Muscle Mass and Longevity
(7:20) Closing

———————
Follow Us On:
———————
FFP BLOG: https://www.fitfatherproject.com/blog/
YOUTUBE:    / fitfatherproject  
FACEBOOK:   / fitfatherproject  
INSTAGRAM:   / fitfatherproject  
TWITTER:   / fitfatherproj  
TIKTOK:   / fitfatherprojectofficial  
THREADS: https://www.threads.net/@fitfatherpro...

—————————————————————————
#FitFatherProject #MoreFitFathers​ #IamaFitFather #fasting #intermittentfasting #benefitsoffasting #24hrfast #musclegain #musclebuilding #buildmuscle
—————————————————————————-

**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.