Can You Build Muscle on a Time-Restricted Diet?
Share
Introduction
Time-restricted eating (TRE), especially the 16:8 method where you eat during an 8-hour window and fast for the remaining 16, is popular for weight management. But can it also support muscle and strength gains when you’re trying to build muscle? A new study explores this question in well-trained men and women doing resistance training over 8 weeks while eating more calories than they burn.
What Was the Study About?
Researchers wanted to find out whether time-restricted eating, when combined with resistance training and a calorie surplus, would still allow people to gain strength and muscle. They compared two groups:
- TRE Group: Ate all their food in an 8-hour window, starting at least 1 hour after exercising.
- FED Group: Ate the same amount of food, but spread throughout the day.
Both groups trained four times per week, followed a strict resistance training program, and consumed a high-protein diet with 10% more calories than their body needed.
Key Results
-
Muscle Gains Were Similar
Both groups gained muscle (fat-free mass), showing that muscle can still grow with time-restricted eating when enough food and protein are consumed.
-
Less Fat Gain in the TRE Group
Even though both groups ate in a calorie surplus, the TRE group gained less fat than the FED group. This is good news for people trying to gain muscle without adding too much fat.
-
Slightly Less Strength in Lower Body for TRE
While both groups got stronger, the TRE group had slightly smaller improvements in exercises like the squat. Researchers think this may be due to slightly lower training energy or reduced workout volume.
-
No Major Changes in Mood or Sleep
Both groups reported similar experiences in mood and sleep. However, the TRE group did mention feeling slightly lower energy during the day, especially around the fourth week.
What Does This Mean for You?
-
Time-Restricted Eating Works—With Enough Calories
If you're eating enough food (especially protein), TRE won’t stop you from building muscle. This is great for people who prefer to eat within a specific window for lifestyle or digestion reasons.
-
Great Option for Lean Gains
The fact that the TRE group gained less fat while still building muscle makes this approach attractive for people who want to gain lean mass without bulking too much.
-
Lower Body Strength May Be Slightly Affected
If you’re training for max lower-body strength, like in powerlifting, a traditional eating pattern might give a slight edge. But for general fitness or aesthetics, this isn’t a big issue.
Final Thoughts
This study shows that 16:8 time-restricted eating can be a successful approach for gaining muscle and strength—as long as you're eating enough and training properly. It might even help reduce unwanted fat gain during a muscle-building phase. While it’s not perfect for everyone, TRE could be a smart and practical option for athletes, gym-goers, and fitness enthusiasts looking to build a lean, strong body.