Synergistic Effects of Time-Restricted Feeding and Resistance Training on Body Composition and Metabolic Health: A Systematic Review and Meta-Analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of randomized and crossover trials
PubMed 39339666 · doi:10.3390/nu16183066
What was done
A systematic review and meta-analysis following PRISMA guidelines searched five databases through April 28, 2024. Randomized controlled trials and crossover trials assessing time-restricted feeding combined with resistance training (TRF + RT) versus habitual eating with resistance training (CON + RT) in adults for at least 4 weeks were included. Effect sizes were pooled as weighted mean differences (WMDs) or standardized mean differences (SMDs) with 95% confidence intervals (CIs). Risk of bias was evaluated using the revised Cochrane tool.
What was found
Across 7 studies with 164 participants, TRF + RT significantly reduced: - Body mass: WMD -2.90 (95% CI: -5.30 to -0.51) - Fat mass: WMD -1.52 (95% CI: -2.30 to -0.75) - Insulin: SMD -0.72 (95% CI: -1.24 to -0.21) - Total cholesterol: WMD -9.44 (95% CI: -13.62 to -5.27) - Low-density lipoprotein cholesterol (LDL-C): WMD -9.94 (95% CI: -13.47 to -6.41) - Energy intake: WMD -174.88 (95% CI: -283.79 to -65.97) No significant changes were observed for muscle mass, strength, or other metabolic markers.
Why it matters
This review demonstrates that time-restricted feeding can be combined with resistance training to improve fat loss and cardiometabolic parameters without compromising muscle mass or strength.
Limits
The total sample size was small across all 7 trials (164 participants). The abstract does not report study durations beyond the 4-week minimum, specific fasting protocols, macronutrient intake, or participant baseline training status.
Cited by
- supports Published resistance training studies demonstrate that individuals following daily time-restricted eating are able to maintain and build muscle mass as effectively as non-fasters.