How To Gain Muscles with Intermittent Fasting

How To Gain Muscles with Intermittent Fasting

In my previous blog, we learned the science behind fasting and weight loss. Today’s discussion would be more on how you can Gain Muscles On Intermittent Fasting.

So, just close your eyes and imagine that a steaming plate of your favorite food is kept in front of you. Delicious isn’t it? Now even if you’re not hungry, you would still want to dig into it because, we’re biologically programmed to eat. This leaves most people wondering how doing something against our basic instinct can possibly be good?

A well-known fasting figure in ancient Greece, a man by the name of Plato considered fasting very beneficial.

“I Fast for greater physical and mental efficiency.”


Today we will debunk the biggest myth of ‘FASTING BURN MUSCLES’. We have been repeatedly told that if you fast you’ll burn muscles hence eat 6 small meals a day. But that’s not what science says. Let’s look at it from the science point of view.

Study has proven time and again that fasting reduces FAT MASS, which means a drop in body fat percentage and puts you in a better position to Gain Muscles On Intermittent Fasting, how? Stick to the blog and you’ll find out how fasting can help you gain muscles.

Gain Muscles On Intermittent Fasting
Picture Credits –

Protein is very essential for muscle repair and growth and the body is smart enough to not let go of this vital macro. So when it comes to expending, body will reserve protein for other significant jobs and burn fat stored in cells for energy.

Millions of people do intermittent fasting for religious reasons and very few do it to reap all the health benefits. One of which is muscle gain. However, before that we need to understand the Human Growth Hormone and what are the foods that will enhance your muscle gain.

Things to Discuss


Human Growth Hormone

Fasting naturally elevates the level of human growth hormone which is responsible for cellular growth or muscle growth to be specific. This means that if you’ve elevated growth hormone levels then you’re in a better position to gain more lean mass and less fat.

You like it or not, growth hormone levels are not steady throughout our life. It down regulates as we age. It is high at adulthood that’s why it is easy for a guy in his 20s to recover quickly after a heavy workout and hit the gym again the next day.

So the real deal is to be able to keep your growth hormone levels optimal so that you can gain muscles on intermittent fasting or retain it irrelevant of your age. Hormonal levels vary throughout the day but if we eat to manipulate then we can keep our growth hormone elevated for most of the time.

Our growth hormone level is at its peak in the morning. One of the main reasons is because we have fasted overnight. We are not loading ourselves with food and predominantly glucose. Our growth hormone tends to stay high because insulin is low due to fasting overnight. So when insulin is at its base line, growth hormone steadily reaches its peak. Once we eat our first meal of the day and the insulin gets high after a typical glucose dominated meal (bread, butter, jam, sugar tea or coffee), the growth hormone level begins to decline.

If we start fasting, we can further extend the secretion of growth hormone which will help us to build little more muscles and shred some stored fat for energy.

Fasting Triggers Growth Hormone
Picture Credits- Thomas DeLauer

As stated, growth hormone is likely to maintain Lean mass – both muscle and bone. However, some people claim that fasting a single day causes loss of ¼ pound of muscles. Studies prove that this does not occur. In fact, the opposite can happen. In comparing caloric reduction diets to fasting, the short term fasting was proven to gain muscles with intermittent fasting.

The body starts to burn fat stored for energy instead of burning muscles. Some protein is catabolised for gluconeogenesis at the initial stage. However, once the body gets into the state of ketosis, it starts burning fat for energy, thus increasing the growth hormone, which maintains the muscle mass.

Food to gain muscles on intermittent fasting

So by now, it is clear that when you’re stop supplying sugar for energy, your body primarily burns fat for energy and enters the state of ketosis, which produces ketone bodies. So most of the cells, tissues and even the brain will now thrive on ketones for energy. It is a common misconception that the brain runs only on glucose. George Cahill found that the brain will derive 2/3rds of its energy from ketone bodies which are made from fats.

Though some part of the body still requires glucose for energy, you don’t need to take it exogenously. Your body is efficient enough to make its own glucose from glycerol and lactate by a process called Gluconeogenesis (process in which the body makes its own glucose).

Keto Food list
Picture Credits- Vitagene

Higher glucagon and lower ghrelin during fasting will neutralize hunger. Ketone bodies also delay the hunger signals. Data shows that ketone bodies like beta-hydroxybutyrate delay hunger signals. This is the reason why a ketogenic, low carbohydrate diet shows great results when coordinated with intermittent fasting. Low carbs – high fats way of eating will keep the insulin low and allow you to burn fat for energy, just like in fasting.

When you eat food you elevate your leptin signals (satiety hormone). Food causing less spike in insulin will give higher satiety like fats and proteins. Higher insulin provoking foods like sugar, grains, and gluten will delay the response of leptin signals. Insulin doesn’t allow leptin signals to reach the brain, making you less satiated, making you overeat.


Obesity which has its correlation with insulin resistance also correlates with leptin resistance. So if you want to stay lean and fit, you want to keep your insulin at a moderate level. Diet high in fats and protein and low in carbohydrate seems like the best option which delivers higher satiety response for a lesser insulin spike.

You could even start eating like this before you begin intermittent fasting and you’ll already be adapted to be getting your energy from fat so you’ll experience less hunger pangs and adapt to intermittent fasting faster.

Meat, chicken, eggs, fish, dairy, veggies are the best food choices to break your fast with as they will not spike your insulin and have higher satiety. They are loaded with first-class protein and essential fats.

If you find this blog interesting, Please write in the comment section below. You can connect with me on  Instagram | Twitter | Facebook

This blog is inspired by Diet Doctor , What I’ve Learned and Thomas delauer

Some people have already received better results with a low-carb high-fat lifestyle. Click here to view. I’m posting this link for Authenticity to give you confidence that this diet definitely works.

Our work has also been review by some of the PHDs, MDs, Surgeon, Nutritionist worldwide who has been part of Low carbs industry for while now. Click here to view.

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