Fasting Muscle Loss May be Exaggerated Key Points
- Fasting muscle loss did not occur after 14 hours of fasting
- Participants who fasted for 14 hours and performed weight training did not lose muscle mass but lost fat mass.
- Participants who trained fasted did not gain muscle strength, whereas those who trained after eating gained strength in the squat and bench press.
- Exertion level was higher in the group that trained fasted
- Fasting for 14 hours is not optimal for muscle growth, but you can maintain muscle mass as long as you are consuming sufficient protein and eating enough calories.
Do You Lose Muscle When Fasting?
Fasting has several health benefits, such as reducing blood pressure, heart disease, increased autophagy, and reduced blood sugar/glucose. It should be mentioned that several large-scale studies have found that when calories are similar, there are no differences in weight loss or fat loss between intermittent fasting and calorie-restricted diets. (Lowe et al., 2020; Zhao et al., 2023) The advantages of intermittent fasting are that most people don’t count calories and can lose weight easily by eating within certain periods.
When it comes to fasting, particularly during the holy month of Ramadan, concerns about muscle loss may arise among Muslim lifters and athletes because they are consuming less protein. Many individuals wonder how to effectively maintain their muscle mass and performance while observing the fasting period. In this article, we will explore research studies related to fasting and muscle hypertrophy, specifically focusing on Ramadan fasting. We will also address common questions such as whether fasting causes muscle loss and provide guidance on how to work out during Ramadan while minimizing the risk of muscle loss.
This blog post will dive deep into the science behind fasting and muscle loss. We will answer all your questions and concerns about whether fasting causes muscle loss, the impact of caloric intake on muscle, and whether intermittent fasting affects muscle loss. Additionally, we will provide tips for maintaining muscle during fasting by planning workouts, staying hydrated, and understanding starvation mode. Lastly, we will address some frequently asked fasting and muscle maintenance questions. Get ready to learn everything you need to know about how to fast without losing your hard-earned muscle!
Understanding Fasting and Muscle Loss
Muscle loss during fasting has always been a concern for many people. Much of the research comes from studies looking at muscle protein synthesis after exercise, in which subjects did not eat after a workout; there was a reduction in muscle protein synthesis 1 hour post-exercise. (Fujita et al., 2009) This was a very small window after exercise, which is not representative of the total protein consumed throughout the day.
However, research suggests that short-term fasting (i.e., 8-10 hours) in which adequate protein (i.e., .8 grams per pound of body weight or greater) does not lead to significant muscle loss. (Moro et al., 2016) (Aragon & Schoenfeld, 2022). In fact, Moro et al. studied 34 males who performed resistance training for 8 weeks (3 resistance sessions/week, 6–8 repetitions at 85–90% of 1RM) with restrictive feeding (16 h fasting/8 h fed, 3 days/week) and reported no significant changes in cross-sectional area for muscles of the arms and thighs.
Regular exercise and protein intake during the fasting period further helps prevent muscle loss. (Atherton, 2013) Additionally, research suggests that protein supplementation can augment resistance exercise-mediated gains in skeletal muscle mass and strength and preserve lean muscle mass during diet-induced energy restrictions. (Churchward-Venne et al., 2013) As with any diet plan or lifestyle change, it is important to consult with a healthcare professional before starting any fasting regimen if you have underlying health conditions.
Does Fasting Cause Muscle Loss?
While fasting has potential health benefits like improved insulin sensitivity and weight loss, people often worry about muscle loss. However, recent studies suggest intermittent fasting may preserve muscle mass while promoting weight loss. For example, fasting during Ramadan is not associated with muscle mass loss. (Correa et al., 2018)
Several large-scale literature reviews have found that intermittent fasting is similar to calorie restriction; both equally reduced body weight, body fat, and changes in lean mass. (Harris et al., 2018; Seimon et al., 2015; Varady, 2011) Studies of intermittent fasting have found there is no “metabolic advantage” or decreases in metabolic rate on intermittent fasting, as you commonly hear referred to by social media fitness influencers. Intermittent fasting is thus an alternative to calorie-restricted diets, but the outcomes are very similar for body composition (i.e., reduced fat stores, weight loss, lean mass).
The Impact of Caloric Intake on Muscle
The preservation of muscle mass during fasting depends significantly on caloric intake. (Tinsley et al., 2019). Muscle gain is possible in a caloric deficit; however, this usually occurs in untrained and obese subjects. Advanced lifters will have much greater difficulty gaining muscle in a caloric deficit. However, prolonged fasting without proper nutrition and exercise can lead to losing lean body mass due to the breakdown of extracellular water, glycogen, and metabolic active lean tissue. (Williamson & Moore, 2021) Adequate protein intake and regular exercise are essential for maintaining muscle mass during fasting. It is important to consult with healthcare professionals before starting any long-term calorie restriction or intermittent fasting for building muscle or weight loss.
How to Workout During Ramadan? New Study Debunks Fasting Muscle Loss
Are you concerned about losing muscle while fasting? The continuous and prolonged fasting period during Ramadan decreases daily energy intake due to the reduction of meal frequency which could hinder gains in muscle mass.(Hammouda et al., 2014) Recent studies have debunked the myth that short-term fasting leads to muscle loss. Fasting can be an effective way to lose weight and improve overall health, but it does not necessarily cause muscle loss.
When it comes to fasting, particularly during the holy month of Ramadan, concerns about muscle loss may arise among Muslim lifters and athletes. Many individuals wonder how to effectively maintain their muscle mass and performance while observing the fasting period.
Ramadan is an Islamic religious obligation requiring healthy Muslims to fast from sunrise to sunset, abstaining from food and drink, including water, for approximately 28 to 30 consecutive days. The duration of the fasting period varies depending on geographical location but generally lasts between 12 to 20 hours. (Azizi, 2010)
Muslim lifters and athletes often face challenges during Ramadan as they strive to maintain their training and competition schedules while adhering to the fasting requirements. Failure to train effectively, stay adequately hydrated, consume sufficient energy, and ensure proper sleep quality can lead to unfavorable performance and body composition changes. A previous study on bodybuilders found that Ramadan did not result in muscle mass loss, but dehydration was apparent. (Trabelsi et al., 2012)
Research Study on Resistance Training During Ramadan:
A recent study conducted in Tunisia aimed to determine the optimal timing for resistance training during Ramadan. The study recruited 40 healthy Muslim men with at least two years of resistance training experience. The participants were divided into two groups: a fed group and a fasted group.
-After breaking their fast, the fed group performed training sessions between 8-10 p.m.
-The fasted group trained between 4-6 p.m., one hour before breaking their fast.
Both groups followed the same training protocols: four weekly full-body resistance training sessions. The average fasting duration during Ramadan was approximately 14 hours per day. The researcher’s tool strength and body composition assessments pre, during, in the end, and 21 after Ramadan. All the subjects consumed 24 grams of whey protein shake before sleeping.
Results
Both groups reported similar energy and macronutrient intakes throughout the study, with no significant differences observed. They consumed 1.6 g/kg of protein per day (i.e., .7 grams of protein per pound). Both groups ate 2 meals daily and slept 1 hour less per night. Interestingly, both groups experienced a decrease in body mass, body mass index, and estimated body fat percentage during Ramadan without significant differences between the two groups. Changes in muscle cross-sectional area of the biceps and quadriceps were similar between the two groups, with no significant differences observed.
Other Findings
The study revealed that both groups experienced decreased sleep quality during Ramadan due to the adjustment of waking time for pre-dawn meals. However, the two groups had no significant differences in sleep scores.
Regarding strength gains, the fed group showed significant improvements in squat and deadlift 1RM during Ramadan, while the fasting group did not experience significant increases. Furthermore, the fed group reported lower session ratings of perceived exertion (RPE) than the fasted group, indicating that training in a fed state was less physically demanding.
Based on the findings of this study and previous research on time-restricted feeding, it is evident that Ramadan fasting does not necessarily lead to muscle loss if certain factors are addressed. These conditions are probably not optimal for gaining muscle, but you can maintain muscle during a 14-hour fast. Maintaining adequate nutrition by consuming sufficient calories and protein, staying hydrated, and maintaining consistent and intense training sessions are crucial during Ramadan. Training in a fed state may provide additional benefits in terms of strength gains and perceived exertion.
It is worth noting that long-term fasting periods exceeding 14-16 hours should be avoided, and time-restricted feeding should be considered as a short-term strategy. Future research exploring alternative fasting and training schedules, such as training shortly after the pre-dawn meal, could provide further insights and options for Muslim lifters and athletes. With proper planning and adherence to key principles, it is possible to navigate Ramadan while preserving muscle mass and achieving positive body composition changes.
Tips for Maintaining Muscle During Fasting
Maintaining muscle mass during fasting requires a few key strategies. Incorporating strength training exercises into your routine can help build muscle even when consuming fewer calories. Consuming adequate protein, consuming protein supplements, electrolytes, and healthy fats during your eating window supports muscle growth and repair.
Hydration and Muscle Maintenance During Fasting
Maintaining hydration levels is essential during fasting to prevent muscle breakdown. Sufficient water and electrolyte-rich fluids can help maintain muscle mass while fasting. To preserve lean body mass during the fasted state, incorporating resistance training or weightlifting exercises during the eating window can be helpful. Adequate protein intake during the feeding window is crucial for maintaining muscle tissue and preventing protein breakdown.
Conclusion
Fasting is a popular dietary practice, and many worry it may lead to muscle loss. However, recent research proves otherwise. Fasting doesn’t necessarily cause muscle loss as long as you maintain your macronutrients (i.e., adequate calorie intake), consume enough protein, and follow other tips to maintain muscle mass. Long term fasting studies still need to be conducted to examine the effects of fasting and muscle hypertrophy.
It’s important to plan your workouts during fasting, stay hydrated, and understand the impact of starvation mode on muscle maintenance. The bottom line is that If you’re still skeptical about fasting and its effects on muscle maintenance, check out our FAQ section for answers to common questions. Don’t let myths hold you back from trying this beneficial practice. Start with small steps and see how fasting works for you.
Q and A About Fasting
Can You Build Muscle While Fasting?
Building muscle while fasting is possible with proper meal planning and timing. Intermittent fasting can increase growth hormone levels, aiding muscle growth. Eating protein-rich meals before and after workouts prevents muscle breakdown during fasts. However, long-term fasting without proper nutrition can cause muscle loss, so consult a professional before starting.
How Much Protein Should You Take While Fasting?
Maintaining muscle mass during fasting requires protein intake, with individual needs varying based on age, gender, and activity level. A minimum of 1.6 g.kg or .8 grams per pound per day is recommended from high-quality sources like lean meats, fish, eggs, or dairy products. Consultation with a healthcare professional can further tailor protein goals.
References
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Atherton, P. J. (2013). Is There an Optimal Time for Warfighters to Supplement with Protein? The Journal of Nutrition, 143(11), 1848S-1851S. https://doi.org/https://doi.org/10.3945/jn.113.175984
Azizi, F. (2010). Islamic Fasting and Health. Annals of Nutrition and Metabolism, 56(4), 273-282. https://doi.org/10.1159/000295848
Churchward-Venne, T. A., Murphy, C. H., Longland, T. M., & Phillips, S. M. (2013). Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids, 45(2), 231-240. https://doi.org/10.1007/s00726-013-1506-0
Correa, M., SanMiguel, N., López-Cruz, L., Carratalá-Ros, C., Olivares-García, R., & Salamone, J. D. (2018). Caffeine Modulates Food Intake Depending on the Context That Gives Access to Food: Comparison With Dopamine Depletion [Original Research]. Frontiers in Psychiatry, 9. https://doi.org/10.3389/fpsyt.2018.00411
Fujita, S., Dreyer, H. C., Drummond, M. J., Glynn, E. L., Volpi, E., & Rasmussen, B. B. (2009). Essential amino acid and carbohydrate ingestion before resistance exercise does not enhance postexercise muscle protein synthesis. Journal of Applied Physiology, 106(5), 1730-1739. https://doi.org/10.1152/japplphysiol.90395.2008
References
Hammouda, O., Chtourou, H., Aloui, A., Mejri, M. A., Chahed, H., Miled, A., Chamari, K., Chaouachi, A., & Souissi, N. (2014). Does Ramadan fasting affect the diurnal variations in metabolic responses and total antioxidant capacity during exercise in young soccer players? Sport Sciences for Health, 10(2), 97-104. https://doi.org/10.1007/s11332-014-0179-8
Harris, L., Hamilton, S., Azevedo, L. B., Olajide, J., De Brún, C., Waller, G., Whittaker, V., Sharp, T., Lean, M., Hankey, C., & Ells, L. (2018). Intermittent fasting interventions for treatment of overweight and obesity in adults. JBI Database of Systematic Reviews and Implementation Reports, 16(2), 507-547. https://doi.org/10.11124/jbisrir-2016-003248
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