Fasting and Strength Training for Men: Can You Do Both?
A lot of men who lift weights are curious about fasting. But they’re also nervous about it asking themselves the question, can they do Fasting and Strength Training at the same time?
For years, the advice in the fitness world went something like this: eat every two or three hours. Six meals a day. Protein and carbohydrates, and never let yourself get hungry. The idea was that constant eating would protect muscle and keep the metabolism high.
Then fasting started getting popular. Suddenly people were skipping breakfast, eating two meals a day, or even going days without food. For someone who cares about strength and muscle, that can sound risky.
So the big question is this: can you fast and still lift weights successfully?
The short answer is YES. But the details matter.
Why lifters worry about fasting
Most of the fear comes down to two things: muscle loss, and energy. Let’s talk about both of those concerns.
Does fasting cause muscle loss?
When you lift weights, you want your body to build muscle, not break it down. Many lifters worry that if they go too long without food, their body will start using muscle for fuel. But the truth is, as long as you have some body fat, you’re not going to burn muscle.
The body turns first to glucose for fuel, then when that is no longer available, the next option is stored fat. Only after there is no stored fat would it turn to muscle.
Obviously, professional bodybuilders have very little body fat when it comes to competition time, but even they find ways to safely work Intermittent Fasting into their lifestyle without losing muscle.
Also note that when we fast, Human Growth Hormone is ramped up. Another reason that muscle is not lost during a fast, with many people actually gaining more muscle.
And I hear you: “My friend who has plenty of body fat did a Dexa scan and it said that they lost muscle during a fast!” They didn’t lose muscle. What they lost was glycogen that is stored in the muscle.
Energy
The other concern lifters have about fasting is that they might not have enough energy to do their training sessions. The good news is that many people actually prefer fasted workouts over fed workouts.
Fasted training can feel great once your body adapts. Energy tends to be steady, and many people report good focus in the gym. It also simplifies your routine, no need to plan a pre-workout meal.
That being said, some lifters feel stronger with food in their system, especially during long or very heavy sessions. Powerlifters and athletes doing intense training may prefer a meal before lifting.
Intermittent Fasting plans for lifters
One fasting style that became popular with lifters is called the LeanGains Method, created by fitness coach, Martin Berkhan. LeanGains uses a 16/8 fasting schedule, meaning you fast for 16 hours a day and eat during an 8 hour window.
The routine typically looks like this:
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Train near the end of the fast
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Break the fast shortly after the workout
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Eat two or three large meals during the eating window
Protein intake stays high, and calories are adjusted depending on the individual and their goals.
For many people, this setup, or something similar, works well. You train while fasted, then give your body nutrients afterwards to recover. You get the best of both worlds.
Tips for lifting while fasted
If you want to combine fasting and strength training, a few guidelines can help.
First, make protein a priority when you eat. For men who lift, the general consensus is 1.2 - 1.7 grams of protein per kilogram of body weight.
Second, don’t under-eat. Fasting shortens your eating window, but your body still needs enough energy to recover from training.
Hydrate well and get your electrolytes in. You might even need to bump the electrolytes up. You can take our dosage quiz to help figure out your supplement requirements.
Finally, don’t forget to get adequate sleep. Strength gain happens during recovery, not just during workouts.
Conclusion
The simple answer is yes, you can enjoy both the benefits of fasting and strength training. Many men lift weights, build muscle, and stay lean with Intermittent Fasting. The key is finding a routine that supports your training, nutrition, and recovery.
