Intermittent Fasting Destroys Your Gains? | Educational Video | Layne Norton PhD скачать в хорошем качестве

Intermittent Fasting Destroys Your Gains? | Educational Video | Layne Norton PhD

A new study (PMID: 40241374) on intermittent fasting (IF) out of @grant_tinsley_phd lab in collaboration with other colleagues of mine on social media like @mennohenselmens & @andygalpin looked to examine the effects of continuous meal feeding pattern (CMF) vs. IF on body composition, strength, & performance, in well-trained men & women over 8 weeks. Several other studies have examined CMF vs. IF but this was the first study to have people eat in a calorie surplus (10% above maintenance calories) & eat a high protein diet (2.2g/kg body weight). The people in the IF group performed their exercise fasted & then ate their first meal after training & kept all their meals within an 8 hour feeding window The results of the study were mixed in favor of CMF & IF. There were no differences between the groups in the amount of fat free mass added, but there were differences in various other measures. The IF group did not gain as much strength on the squat as people following CMF. The group following IF also was not able to complete as many repetitions overall through the course of study, which makes sense because the IF group also reported feeling more fatigued that the CMF group. However, the IF group also gained less body fat than the CMF group The difference in fat mass is in opposition to other studies examining IF vs. CMF that equate calories & protein showing no difference in fat mass changes (PMID: 31614992) however, none of those studies were looking at resistance training in a calorie surplus. So does that mean IF magically reduces fat gain in these conditions? I spoke to Menno about this & his take was the same as mine: it is likely that the people in the IF group ate less without realizing it Overall this study adds to the body of literature that demonstrates normal IF like 16:8 produces similar outcomes in muscle gain compared to CMF. Other more extreme forms of IF like alternate day fasting do show worse lean mass outcomes compared to CMF (PMID: 34135111). The differences in performance & body fat are interesting but we need more research before drawing strong conclusions Get my research review REPS: biolayne.com/REPS Get my new nutrition coaching app, Carbon Diet Coach: http://onelink.to/9h4d62 My research based supplements: http://www.outworknutrition.com Get my books on how to lose fat: http://www.biolaynestore.com Take my online course "The Science of Nutrition": https://chfi.click/laynenorton_online Get Custom Workouts by me for $12.99/month: https://biolayne.com/workout-builder/   / laynenorton     / biolayne     / biolayne