2

votes

How does fasting duration affect protein synthesis and muscle growth?

Answered on August 19, 2014
Created January 10, 2013 at 3:26 AM

Leangains recommends 16 hrs of fasting. I personally feel best eating twice between 3-4pm and 7-8pm. On rest days that's it. On training days I lift 11-12pm and take whey/BCAA at the end of the workout, then eat my real food on the same schedule as rest days.

I realize this is a 19hr fast give or take a bit. My goal at preset is muscle synthesis primarily, with fat stability or a bit of loss (recomp).

Am I really compromising growth by this timing? Must I spread my protein / meat feeding a out to 8hrs vs my preferred 5hrs? Of there is a difference, how much do y'all figure?

06ca9c524c28bc3fba95d4d90f8f43c6

on January 11, 2013
at 04:37 PM

I'm consuming a high amount of whey (50-100g daily), but I tolerate dairy well and haven't noticed any negative health effects (caveat: I have not had blood work only observational date). Just for reference in the AM I consume a BFC with 2 tbsp MCT + 2 tbsp Kerrygold. Lunch (if I have it) is high protein meal with some form of green vegetable (kale, spinach, broccoli) and I try to squeeze in a probiotic every other day (kombuchi, kraut, etc.). The fast goes longer if I don't feel hungry and skip the lunch.

06ca9c524c28bc3fba95d4d90f8f43c6

on January 11, 2013
at 04:32 PM

Yes. Body comp and strength continue to improve. My biggest challenge has been eating in the post workout window especially after a metabolically challenging workout. I'm consuming liquid calories with the whey/BCAA's/glutamine PWO followed by a high carb/high protein PWO meal. Before bed I try to follow that up with more liquid calories with some nut butter to add some density before going to bed.

Medium avatar

(2417)

on January 10, 2013
at 06:35 AM

I know (experientilly) good and well that I thrive on regular 24hr fasts and don't lose muscle so long as avg calories are sufficient. What I am talking about here is whether anabolic muscle growth is hindered, another animal.

Medium avatar

(2417)

on January 10, 2013
at 04:52 AM

Again, have you been able to GAIN with longer fasts?

Medium avatar

(2417)

on January 10, 2013
at 04:21 AM

Do you gain lean tissue?

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3 Answers

2
383127951e2e17f23b584cd3842bb796

(835)

on January 10, 2013
at 05:19 AM

my god. why do people think their muscles are going to break down if they don't eat for a day?

Medium avatar

(2417)

on January 10, 2013
at 06:35 AM

I know (experientilly) good and well that I thrive on regular 24hr fasts and don't lose muscle so long as avg calories are sufficient. What I am talking about here is whether anabolic muscle growth is hindered, another animal.

0
06ca9c524c28bc3fba95d4d90f8f43c6

on January 10, 2013
at 04:38 AM

I follow a very similar protocol except I take the whey/BCAA's about an hour pre-workout as well as post. I will also play around and occasionally throw in a 24 fast as well. My window has fluctuated between 16-19 hours and I haven't noticed any detrimental effects from the variance.

Matt
PhysiqueRescue.com

06ca9c524c28bc3fba95d4d90f8f43c6

on January 11, 2013
at 04:37 PM

I'm consuming a high amount of whey (50-100g daily), but I tolerate dairy well and haven't noticed any negative health effects (caveat: I have not had blood work only observational date). Just for reference in the AM I consume a BFC with 2 tbsp MCT + 2 tbsp Kerrygold. Lunch (if I have it) is high protein meal with some form of green vegetable (kale, spinach, broccoli) and I try to squeeze in a probiotic every other day (kombuchi, kraut, etc.). The fast goes longer if I don't feel hungry and skip the lunch.

Medium avatar

(2417)

on January 10, 2013
at 04:52 AM

Again, have you been able to GAIN with longer fasts?

06ca9c524c28bc3fba95d4d90f8f43c6

on January 11, 2013
at 04:32 PM

Yes. Body comp and strength continue to improve. My biggest challenge has been eating in the post workout window especially after a metabolically challenging workout. I'm consuming liquid calories with the whey/BCAA's/glutamine PWO followed by a high carb/high protein PWO meal. Before bed I try to follow that up with more liquid calories with some nut butter to add some density before going to bed.

0
2336245491a87ee15d4fb8f8f8283909

(1173)

on January 10, 2013
at 04:18 AM

It doesn't seem to matter with me at all. I fast 19-20 hours a day.

Medium avatar

(2417)

on January 10, 2013
at 04:21 AM

Do you gain lean tissue?

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