Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women
Blake DT, Hamane C, Pacheco C, Henselmans M, Tinsley GM, Costa P, Coburn JW, Campidell T, Galpin AJ
Journal of the International Society of Sports Nutrition · 6 citas
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Cómo se estudió
- Diseño
- Ensayo controlado aleatorizado (indexado por PubMed)
- Estudiado en
- Personas
- Resultado principal
- Marcadores de salud y funcionamiento
Quién lo pagó
- Financiación
- Financiación independiente
- Organización sin fines de lucro
- the International Scientific Research Foundation for Fitness and Nutrition
- Autores
- Al menos un autor declara un vínculo económico con la industria
Según 1 financiador declarado y la declaración de financiación del texto completo.
Publicación
- Publicado
- 2025-04-16 · J Int Soc Sports Nutr · vol. 22 · número 1 · pág. 2492184
- Editorial
- Springer Science+Business Media
- Citado
- 5 citas · más que el 90% de estudios similares · 2.7× el promedio de su campo
- Referencias
- 68 trabajos
- Acceso
- Acceso abierto (revista) · CC-BY-NC
- Áreas de investigación
- Dietary Effects on Health · Muscle metabolism and nutrition · Sports Performance and Training
- Palabras clave
- time-restricted eating, resistance training, muscle hypertrophy, muscle strength, muscular endurance, fat-free mass, fat gain, high-protein diet, training volume, well-trained athletes
- MeSH
- muscle, skeletal, humans, energy intake, physical endurance, time factors, adult, female, male, muscle strength, resistance training, young adult, diet, high-protein
9 autores
- Daniel T. Blake🇺🇸California State University System
- Cody Hamane🇺🇸California State University System
- Chelscie Pacheco🇺🇸California State University System
- Menno Henselmans
- Grant M. Tinsley🇺🇸Texas Tech University
- Pablo Brando Costa🇺🇸California State University System
- Jared W. Coburn🇺🇸California State University System
- Thomas Campidell
- Andrew J. Galpin🇺🇸 · autor de correspondenciaCalifornia State University System; Parker University
Resumen
El texto original del estudio, en el idioma en que se publicó.
Background
The effectiveness and practicality of time-restricted eating (TRE) when trying to maximize muscle mass and strength is unclear. Thus, we examined the effects of a hypercaloric 16:8 TRE approach during supervised progressive resistance exercise.
Methods
Seventeen healthy and well-trained men (n = 10) and women (n = 7) were randomly assigned to TRE or control (FED). Both groups consumed a 10% hypercaloric high-protein (2.2 g/kg/d) diet and performed supervised resistance exercise 4× per wk for 8 wk. TRE consumed all calories within an 8 h window starting at least 1 h post-exercise, while FED consumed the same number of calories throughout the day.
Results
Eating windows were significantly different (TRE: 7.9 ± 0.1 h vs. FED: 13.2 ± 0.6 h). Calorie, carbohydrate, fat, and protein intake did not differ statistically between groups. Total exercise volume was significantly lower in TRE than FED (6,960 ± 287 vs. 7,334 ± 289 repetitions), as were subjective daily energy ratings (week 4 = -1.41; p = 0.04, week 8 = -1.04; p = 0.06). Both groups increased maximal upper and lower body strength (1RM) and muscular endurance (ME); however, gains in squat 1RM were 4.0 ± 1.9 kg lower in TRE (p = 0.05). Both groups increased fat-free mass similarly (TRE: 2.67 kg; FED: 1.82 kg, p = 0.04), but FED added 1.4 ± 0.6 kg more fat mass (p = 0.04). Subjective mood and sleep ratings did not change in either group.
Conclusions
16:8 TRE is viable during periods of muscle size, strength, and endurance development in well-trained young men and women when engaging in progressive resistance exercise and eating in a caloric surplus with adequate protein. However, the differences in total training volume, squat 1RM, fat mass accumulation, and energy are notable and practically relevant. These findings should be considered within the broader context of an individual's goals, lifestyle, preferences, and exercise demands.
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