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Intermittent Fasting – Increase Fat Loss and Lean Muscle Mass

Intermittent Fasting has been shown to Increase Fat Loss and Lean Muscle Mass. Bodybuilders are taught to eat 4 to six meals a day to increase lean muscle mass. The newest research on intermittent fasting has found that despite the fact that many bodybuilders think you have to eat 4 to 6 meals a day, intermittent fasting can increase fat loss while maintaining lean muscle mass. For most bodybuilders, one would expect to lose a considerable amount of muscle mass during Ramadan but according to a previous research study, bodybuilders can safely participate in Ramadan without losing muscle mass. Some Muslim athletes train at night to prevent dehydration that can occur with intense training during the day. Additionally, if Muslim’s train during the day, post workout nutrition would have to be delayed until the evening which could negatively affect muscle growth. (Ramadan is a spiritual reflection, and it is the most sacred month for Muslims in which they fast during the day. Ramadan fasts can vary from 11-18 hours in some countries. Food and drink are served daily, before dawn and after sunset. The Ramadan month occurs eleven days earlier every year and thus, over time may occur in any of the four seasons.)

Is intermittent fasting right for you?

Previous research has suggested that the fasting after resistance exercise can lead to impaired muscle growth; there is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. Muslim bodybuilders often continue training during Ramadan. However, the effect of resistance training in a fasted versus a fed state during Ramadan on body composition and metabolic parameters in bodybuilders is not well known. Researchers wanted to evaluate the effects of resistance training in a fasted versus a fed state during Ramadan on body composition and metabolic parameters in bodybuilders. Ramadan began on August 1 and ended on August 30, 2011. The average duration of the fast was approximately 15 hours. The study was conducted in Tunisia, where daytime temperatures were 34 ± 1°C and relative humidity were 57 ± 4%.

Intermittent Fasting
At the end of the study, the researchers found something shocking!

At the beginning of the study, the scientists expected the bodybuilders to lose lean muscle mass, but at the end of the study, the subject’s did not lose muscle mass during Ramadan. The results showed, contrary to the researcher’s hypothesis, that whether resistance training was conducted in a fed or fasted state, no significant effect on body mass or body composition of bodybuilders was revealed after four weeks. Also, it is worth noting that energy and macronutrient intakes did not change during Ramadan. The bodybuilders ate larger meals in the evening to compensate for the reduced calories during the day, and so their-their total macronutrient intake did not change during Ramadan.

In conclusion, one can participate in Ramadan and contrary to popular belief, not lose muscle mass as long as calories are maintained by eating more during the evenings.

Trabelsi K, Stannard SR, Maughan RJ, Jammoussi K, Zeghal K, Hakim A. Effect of resistance training during Ramadan on body composition and markers of renal function, metabolism, inflammation, and immunity in recreational bodybuilders. Int J Sport Nutr Exerc Metab. 2012 Aug;22(4):267-75.

Trabelsi K, El Abed K, Stannard SR, Jammoussi K, Zeghal KM, Hakim A: Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. Int J Sport Nutr Exerc Metab. 2012, 22: 11-18.

Faye J, Fall A, Badji L, Cisse F, Stephan H, Tine P: Effects of Ramadan fast on weight, performance and glycemia during training for resistance. Dakar Med. 2005, 50: 146-151.

Deldicque L, De Bock K, Maris M, Ramaekers M, Nielens H, Francaux M, Hespel P: Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state. Eur J Appl Physiol. 2010, 108: 791-800. 

Tayebi SM, Niaki AG, Hanachi P, Ghaziani FG: The effect of Ramadan fasting and weight-lifting training on plasma volume, glucose and lipids profile of male weight-lifters. Iran J Basic Med Sci. 2010, 13: 57-62.

Tayebi SM, Hanachi P, Niaki AG, Ali PN, Ghaziani F: Ramadan fasting and weight-lifting training on vascular volumes and hematological profiles in young male weight-lifters. Global J health Sci. 2010, 2: 160-166.

Bouhlel E, Denguezli M, Zaouali M, Tabka Z, Tabka Z, Shephard RJ: Ramadan fasting effect on plasma leptin, adiponectin concentrations, and body composition in trained young men. Int J Sport Nutr Exerc Metab. 2008, 18: 617-627.
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