Can Weight Training While Fasting Increase Muscle Mass?
Hello, I want to ask, can muscle mass decrease or decrease due to pressure on the muscles? If we weight training while fasting, does it have an effect on increasing muscle mass? What foods can support muscle mass growth?
Hello, Maula Arifin, thank you for asking HealthReplies.com.
It's no secret for us that one of the functions of exercise is to increase strength and build / increase muscle mass. The main criteria needed to gain muscle mass are: exercise that "challenges" the muscles, consuming more protein, and consuming more calories than you burn.
When fasting, a person eats fewer calories than the usual days. According to research, because of this a person will find it more difficult to build muscle mass when fasting. Thus, muscle training during fasting can be "maintaining" muscle mass so as not to decrease.
To increase muscle mass, besides exercising, you must also help by consuming more protein. The amount of protein needed for someone who is active and wants to increase muscle mass is 1.2 - 2 grams per kilogram of body weight per day. Additionally, creatine supplements can be tried to increase muscle mass. Creatine has been confirmed by many studies to increase muscle mass. In addition to increasing protein and creatine, it must also be balanced with the right number of calories according to your body condition.
Things that can cause muscle mass loss (atrophy) are not using muscle for a long time (due to certain diseases or because the body is inactive) and weight loss that is too fast. A good weight loss recommendation is around 0.5kg per week.
Here are articles that can be read to add information:
1. Keys to the athletic body
2. Exercise to form biceps and triceps
3. Build chest muscles
That's all, hopefully it's useful.
Greetings, dr. Sarah Rizqia.