Strategies for Gaining Muscle While Intermittent Fasting on a Calorie Deficit
Explore supplement and nutrition strategies to build muscle while maintaining an intermittent fasting routine and managing a calorie deficit. Learn about the effective use of protein, BCAAs, creatine, beta-alanine, omega-3s, and multivitamins.
How can I put on muscle while intermittent fasting?
I run around 20 miles a week. Lift 6 times a week. I eat probably 1300-2000 calories a day. I’m 6’1 165. Very lean but my i do have a good amount of muscle. Iv always struggled putting size on my limbs. I do not want to carb load and I don’t eat enough to get in protein. Are there any supplements or thought anyone has that could help me keep adding muscle on such a big calorie deficit. I also have pretty bad body dysmorphia my physique is actually very good for a 20 year old.
To gain muscle while maintaining your intermittent fasting routine, especially on a calorie deficit, you may need to make strategic use of supplements. Here are some recommendations based on the latest research:
1. Protein Supplements
High-protein diets are essential for muscle synthesis. Aim for an overall daily protein intake of 1.4–2.0 grams per kilogram of body weight1. You could consider protein powders like whey, casein, soy, or pea protein to help meet your protein intake goals without significantly increasing calories.
2. Branched-Chain Amino Acids (BCAAs)
BCAAs can help with muscle protein synthesis and reduce muscle breakdown during fasting periods2. They are particularly effective if consumed around your workouts.
3. Creatine
Creatine is a well-researched supplement known for improving muscle mass, strength, and recovery3. Consider incorporating a creatine monohydrate supplement into your routine.
4. Beta-Alanine
Beta-alanine can help increase muscle endurance during high-intensity workouts4. It works by boosting carnosine levels, which can buffer acid in muscles, thus delaying fatigue.
5. Omega-3 Fatty Acids
Omega-3s can improve muscle recovery and reduce inflammation5. Fish oil supplements are a good source of Omega-3 fatty acids.
6. Multivitamins
While not directly related to muscle gain, a comprehensive multivitamin can help ensure you meet your micronutrient needs, which can support overall health and workout performance6.
Tips for Effective Use
- Timing: Since you are intermittent fasting, align your supplement intake with your eating window. Consuming protein and BCAAs around your workout times can be particularly beneficial.
- Quality: Opt for high-quality supplements to ensure you are getting the necessary nutrients without unwanted additives.
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