5 Ways to Keep Muscle While Fasting

Fasting has become increasingly popular in recent years as a way to improve overall health and well-being. Fasting can help you lose weight and make your body more sensitive to insulin, but some people may worry that they will lose muscle mass while fasting. But it is possible to keep muscle mass while fasting if you plan ahead and eat right. Here are five ways to keep muscle while fasting:

1. Eat enough protein

Muscles need protein to grow and stay healthy, so it's important to eat enough protein while fasting. Aim for at least 0.8 grams of protein per pound of body weight per day. This can be achieved by including protein-rich foods in your meals and snacks, such as meat, poultry, fish, eggs, dairy products, beans, and legumes.

2. Incorporate strength training

Adding strength training to your workout routine can help you keep your muscle mass even when you're fasting. When you lift weights, you create small tears in your muscle fibers. As your muscles repair and rebuild, they become stronger and more defined. Aim for two to three strength training sessions per week, focusing on compound exercises that target multiple muscle groups at once, such as squats, deadlifts, and bench press.

3. Stay hydrated

Dehydration can lead to muscle fatigue and impaired performance, so it is important to stay hydrated while fasting. Aim for at least 8-12 cups of water per day, and consider incorporating electrolyte-rich beverages, such as coconut water or sports drinks, to help replace any electrolytes lost through sweat.

4. Eat slowly-digesting carbs before and after your workout

Carbohydrates are an important source of energy for your muscles, and eating slow-digesting carbs before and after a workout can help you keep your muscle mass. Good options include sweet potatoes, oats, and quinoa. These types of carbs are also high in fiber, which can help keep you feeling full and satisfied.

5. Consider taking supplements

Some supplements, like branched-chain amino acids (BCAAs) and creatine, may help you keep your muscle mass even when you're fasting. BCAAs are a group of essential amino acids that are important for muscle repair and maintenance, and can be taken before, during, or after your workout. Creatine is a compound that is found naturally in the body and helps provide energy to your muscles. Both BCAAs and creatine have been shown to be effective in increasing muscle mass and strength.

In conclusion, you can keep your muscle mass while fasting if you eat right and work out. Strength training, eating protein-rich foods, staying hydrated, eating slow-digesting carbs before and after your workout, and thinking about supplements like BCAAs and creatine can all help you keep your muscles while you're fasting. Keep in mind that everyone is different, and it may be necessary to experiment and find what works best for you and your body. As with any major dietary or lifestyle change, it is always a good idea to consult with a healthcare professional before starting a fasting regimen.