Peer-reviewed study
16:8 can work when training and protein stay intact
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
Source details
PubMed-linked study details.
- Authors
- Moro et al.
- Journal
- Journal of Translational Medicine. 2016.
- Identifiers
- PMID 27737674 · DOI 10.1186/s12967-016-1044-0
Honest limits
What this study does not prove.
This specific protocol was tested in trained men, so the result may not apply to other people, medical contexts, or fasting schedules.
Kris's practical takeaway
Here's what to do with it.
A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.
Ways to use it
Safe ways to apply it.
Fasting without low-protein mistakes
The eating window is not the whole plan
Protect the lifts first
Related questions
Questions this research helps answer.
Fasting and fat-loss answer
Is intermittent fasting better than calorie restriction?
Intermittent fasting can work when the eating window makes a calorie deficit easier to sustain. It is not automatically better than ordinary calorie restriction, especially if the shorter window makes protein harder to hit.
Fasting and muscle answer
Will intermittent fasting cause muscle loss?
Intermittent fasting does not automatically cause muscle loss. The risk shows up when the shorter eating window makes calories, protein, or training quality drop low enough that the body has less reason and less material to keep muscle during a cut.
Related guides and studies
Keep learning about nutrition.
FAQ
Quick questions
What is the practical takeaway from this study?
A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.
What does this study not prove?
This specific protocol was tested in trained men, so the result may not apply to other people, medical contexts, or fasting schedules.
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