03/04/2022
โ๏ธ๐ฟ๐ค๐๐จ ๐๐ฃ๐ฉ๐๐ง๐ข๐๐ฉ๐ฉ๐๐ฃ๐ฉ ๐๐๐จ๐ฉ๐๐ฃ๐ ๐ฝ๐ช๐๐ก๐ ๐๐ช๐จ๐๐ก๐?!โ๏ธ
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๐๐๐จ๐๐๐ง๐๐ ๐ฝ๐ง๐๐๐ ๐๐ค๐ฌ๐ฃ: ๐๐๐ง๐ฉ ๐๐๐ง๐๐
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20 participants with a minimum 5 years of resistance training experience were used.
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Two groups: IF Group: Meal times: 1pm, 4pm, 8pm and a Control Group (normal eating): Meal times: 8am, 1pm, 8pm
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No set calories for either group. Groups were told to eat normally, just at the assigned times.
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The IF group lost about 3.2% of their muscle cross-sectional area. The control group gained about 6.8% of muscle cross-sectional area. Meaning the control group gained about 10% more muscle mass than the IF group.
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The IF group increased their strength by 15.2% and the control group increased their strength by 13.2%. The IF group increased their strength by 2% over the control. However, this it is a statistically insignificant amount.
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What does this mean?
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It's difficult to say if IF itself causes muscle loss or if a long term caloric deficit is the culprit. IF does not inherently increase muscle mass! It is interesting that the IF group gained strength while in a caloric deficit. Strength increases mainly due to neural muscular changes. Yes, larger muscles have more POTENTIAL for more strength but muscle size doesn't = muscle strength.This study also shows that it is possible to improve strength while losing weight.
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Part Four:
Does IF increase testosterone and improve hormones?
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