In recent times intermittent fasting has become popular as one of the most important diets that work for the desire to lose weight.
But when talking about intermittent fasting for bodybuilding, then you will find many who doubt its effectiveness for bodybuilding.
Because there is a lot of information that shows Intermittent fasting reduces muscle mass.
Besides putting the body in long periods of hunger that destroy muscles. But in fact all this information is wrong.
As it is not always periods of not eating that impede the growth of muscles for bodybuilders. And this is according to many studies and research that have done it revealed recently.
So our talk today will be about intermittent fasting for bodybuilding and all the other benefits it has in store.
What is intermittent fasting (IF)?
Before talking about whether or not intermittent fasting destroys muscles, let us get to know it quickly.
Because intermittent fasting is one of the best types of dieting, and it is a diet in which the implementers are obligated to stop eating for a period of time, with returning to eating it again outside this period.
The period of time varies from one fasting method to another.
But it is agreed in the end that there is a mandatory period in which food is ceased, in exchange for another period during which food is eaten.
Types of intermittent fasting
Intermittent fasting is one of the effective diets that many people follow to lose excess weight and burn fat, and there are four types of IF:
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1- Dieting to eat and stop eating
This type of diet depends on fasting for a full 24 hours once or twice a week, for example, you can fast from breakfast to the next breakfast, and you should not eat anything while fasting except water, tea and coffee without sugar.
2- The 16-hour fasting and 8-hour fasting system
This type of diet is daily, meaning you abstain from eating for 16 hours while drinking water, tea and coffee without sugar, and eating within 8 hours a day, and this type of fasting is effective for people who want to lose weight and fat and It is considered one of the most successful methods of IF.
3- The 48-hour fasting system and eat 5 days of the week
This system allows eating seafood for 5 days of the week, and fasting for 48 hours of the week, as calories are reduced during this period to less than 500 calories per day.
4- The Warrior Diet (fasting 20 hours and eat for 4 hours)
This type of intermittent fasting is called warrior because it is difficult and requires patience and powerful will, and this system depends on fasting for 20 hours a day and eating one enormous meal in the remaining four hours.
5- Fasting a day and eat a day:
And this system depends on the regularity of fasting, so that fasting takes place on the day and it is possible to take 500 calories or fewer and eat the next day so that the calories reach 2500 calories, and for the success of this type, you must commit to exercise and drink a lot of water .
Warning: If you suffer from diseases that are not consistent with fasting, we do not recommend that you follow an intermittent fasting diet.
Does intermittent fasting destroy muscles?
I always link fasting to muscle breakdown, and this is not true.
Protein is not the body’s preferred energy source, but glucose that is consumed through eating carbohydrates and sugars, and this is always used first in the energy production process, and then glycogen is consumed.
Or glucose stored inside the body, and after they exhaust this, the body relies on burning fatty acids (which have been converted into ketone bodies in the liver) to produce energy.
So if you depend on a diet that contains carbohydrates, you will fast for a full 24 hours before you lose your glycogen stores in your body, and your body generates its energy on protein, so intermittent fasting does not affect the protein cells in your body, it may take two days. Complete 48 hours to cause this one muscle mass loss if you are on a carbohydrate diet.
As for keto dieters whose diet does not contain any carbohydrates, intermittent fasting does not increase your ketone levels, so you will have more energy, and here the body will not need to rely on your muscles to generate energy, so in both cases IF will not make you lose muscle.
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The mistakes of intermittent fasting
If you lose muscle mass because of intermittent fasting, then you are definitely applying it wrongly, because intermittent fasting is not a prolonged fast in which a person fasts from food and drinks with no medical supervision, such as water fasting, for example, this type of fasting leads to problems Many hormonal, weakened immunity, and slowing of the metabolism, besides that it causes muscle loss.
But intermittent fasting will not starve the self, so it will not lead to health problems, on the contrary, it leads to weight loss and loss Fats are better than diets that depend on reducing calories, even if the calories consumed in the two systems are the same, and IF helps improve physical health, reduce disease prevention, enhance immunity, and reduce the risk of heart disease.
And blood vessels, slowing the progression of type 2 diabetes, and it also works to reduce insulin sensitivity, as glucose and insulin levels are normal inside the human body.
On the other hand, intermittent fasting preserves muscle mass.
In a recent study of two distinct groups of people, researchers concluded that following a fasting diet resulted in an increase in weight while preserving muscle mass, compared to participants who followed a low diet.
Calories. This occurred even though total calories were similar in both groups.
When do you practice intermittent fasting?
There are many researches showing that exercising while fasting leads to an effect on the biochemistry, muscle metabolism, and blood sugar levels.
So these studies also show the necessity of exercising before food is digested and absorbed. Especially if you have diabetes from The second type, or metabolic syndrome.
So it advises exercising when food is available.
And this is because eating food on an empty stomach during the period of fasting does not burn more fat as it rumored.
But negatively affects the body, as it leads to Destroying the fasting heart. And breaking down the muscles to use the protein it contains as fuel to supplement exercise. And this is because the body lacks the glucose it consumes because of eating, because it is fasting.
Intermittent fasting exercises?
To make exercise during fasting effective, no matter how simple or intense it is, you must pay attention to several things, the most important of which are.
You should exercise before, during, or after refueling, which is food. Meaning eating during the breakfast period, or immediately before breakfast, or immediately after eating.
The type of exercise :
The type of exercise depends on the number of units you consume. For example, strength-based exercises require more carbohydrates that consumed throughout the day in the breakfast period. While cardio exercises, or high-intensity training, can perform on a day when you eat little from carbohydrates.
Eating healthy meals to build or maintain muscle. For example, if you are lifting heavy loads in your aerobic exercise.
It is important to consume 20 grams of protein within 30 minutes after exercise, and this is to help regenerate and build muscle.
Intermittent fasting and muscle building
Intermittent fasting mainly viewed as an effective weight-loss diet. So most studies that conducted on it to test they aimed it at proving its effectiveness in losing weight.
And it was not considering the possibility of using it in building muscle for bodybuilding, but in a way.
A person loses fat, and their muscle mass if you apply a low-calorie diet without exercise.
So intermittent fasting may lose your masses of your muscles as long as you apply it alone without exercising.
However, in a recent study of a group of intermittent fasting practitioners who forced to do weight training.
It was that their application of intermittent fasting with weight training helped them lose fat without compromising their muscle strength.
Besides that, it helped increase their strength. Muscular too. Study.
Intermittent fasting for slimming
We also mentioned that the possibility of losing muscle and fat together when applying intermittent fasting is a possibility.
But to benefit from intermittent fasting for slimming and losing fat only without compromising muscle, but to build stronger muscles, pay attention to the following.
Eat high-protein meals within the diet you use during intermittent fasting because muscles need to consume a lot of protein to build them, so it is their favorite food.
Applying a diet that contains enough calories to allow building muscles, and this determined according to each body.
Including weight-based aerobic exercise and weights three times a week helps prevent muscle loss when losing weight. Does fasting lose weight.
We discussed intermittent fasting for bodybuilding together in the following report and learned that the secret of its success for those looking to build their muscle mass is to include protein in the diet, and stick to heavy exercise.
So if you want to implement it, but are afraid of losing your muscle mass Adopt the aforementioned tips, and you will benefit from it.
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The benefits of intermittent fasting for the body, especially the muscles:
Studies have proven significant benefits of intermittent fasting, including:
- Fasting for a period of over 12 to 14 hours increases growth hormone levels dramatically and sharply, which is excellent for those who want huge muscle mass!
- It reduces insulin levels, as the level of insulin in the blood is high when eating food to perform its function, namely: Transferring this food to its stores in the liver.
We have found that obese people also suffer from high levels of insulin in the blood, so low insulin levels are an ideal opportunity to burn fat.
The lower the fat percentage, the higher the percentage of anabolic hormones in the body.
Therefore, intermittent fasting considering a period of rest for the liver, stomach, kidneys and digestive system which is very important.
3- For those who do weight training, the liver works crazy because of high protein intake.
All know that eating in large quantities and intensely may exhaust the digestive system.
So intermittent fasting is an excellent period to rest the entire digestive system.
What is the relationship of weight training to intermittent fasting?
Doing weight training during intermittent fasting may help you keep muscle mass even when your body loses fat.
This is according to a scientific study. Other forms of exercise, such as exercise in the wheel, may be of direct benefit to you.
Scientists confirm that exercising – during fasting is definitely not more beneficial than exercising at other times.
In fact, it can reduce your performance. But for most people, whether you exercise while fasting is a matter of preference.
We consider important dietary strategies that may help you keep muscle mass during intermittent fasting intake slow on weight loss and require getting an adequate protein intake.
Besides the necessity, to choose nutritious foods.
If you are physically active, supplements may help improve muscle size and athletic performance.
Besides protein, creatine supplements may strengthen and strengthen your muscles.
It can be said that short periods of fasting are not something that affects the muscles of the body.
Taking nutritional supplements during intermittent fasting is unnecessary, but supplementation with protein and creatine (a natural substance found in the body) may support muscle mass.
You can take these supplements during your intermittent fasting food periods.
Can I drink during intermittent fasting?
Those who follow intermittent fasting can drink water for whatever purpose of fasting, and they can drink coffee (one cup only) or tea (two cups maximum), but without sugar.
You can also add a spoon or half spoon of apple cider vinegar to the water to speed up the fat burning process.
And as a summary of the above, we conclude that fasting is very beneficial for both muscles and fat burning, especially for those who suffer from obesity.
Intermittent fasting is a popular dietary strategy that uses fasting periods longer than regular overnight fasting.
There are several types of intermittent fasting, including Warrior Diet.
Intermittent fasting may not cause more muscle loss than other weight loss diets.
However, adding exercise – especially weight training – to your intermittent fasting program can help you maintain muscle.
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