Time-restricted feeding in young men performing resistance training: A randomized controlled trial.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 27550719 · doi:10.1080/17461391.2016.1223173
What was done
An 8-week randomized controlled trial evaluated resistance training (RT) with or without time-restricted feeding (TRF) in young recreationally active males. The TRF protocol restricted all caloric intake to a 4-hour window for 4 days per week without restrictions on food types or amounts. RT was performed 3 days per week (alternating upper and lower body sessions, 4 sets to muscular failure at 8–12 repetitions). Measurements taken at baseline, 4 weeks, and 8 weeks included body composition via DXA, muscle cross-sectional area of the biceps brachii and rectus femoris via ultrasound, upper and lower body strength, lower body muscular endurance, and dietary intake via 4-day food records.
What was found
TRF decreased energy intake by ~650 kcal per TRF day, with no overall effect on total body composition across the 8 weeks. Effect sizes showed a gain in lean soft tissue in the control RT group (+2.3 kg, d = 0.25). Both groups increased muscle cross-sectional area in the biceps brachii and rectus femoris. Upper and lower body strength and lower body muscular endurance improved in both groups, with effect sizes favoring the TRF group.
Why it matters
This study shows that intermittent 4-hour time-restricted feeding can reduce caloric intake without compromising short-term strength gains or muscle cross-sectional area increases during resistance training.
Limits
The abstract does not state the sample size (n) or exact p-values/confidence intervals. The intervention lasted only 8 weeks, used TRF on only 4 days per week, and was restricted to young recreationally active men, limiting generalizability to females, elite athletes, or long-term training adaptations.
Cited by
- context A study demonstrated diminished muscle hypertrophy with a 4-hour eating window and 20-hour fast (4/20) compared to a traditional eating pattern.