Can You Fast and Keep Your Muscle? Absolutely.

Fasting is a tool. But if you’re not careful, it can work against your goals—especially if you want to keep your hard-earned muscle.

Here’s how it works and what you can do about it.

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What Happens When You Fast?

When you stop eating for a while, your body changes gears:

• It burns stored fat for energy.
• Growth hormone goes up. This helps your body protect muscle.
• You feel more alert because your stress hormones rise slightly.

This is all part of how your body adapts and stays healthy.

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Fasting + Strength Training = Muscle Protection

When you lift weights, your body gets the signal: “These muscles are important.” So even during fasting, your body works hard to keep them.

The key? Don’t stop training.

You don’t need hours in the gym. Short, focused strength workouts during the week are enough to protect and even build muscle—especially if you’re eating enough protein.

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What to Eat During Eating Windows

When it’s time to eat, make it count:

✅ Eat protein with every meal
✅ Include healthy fats and carbs (think avocado, olive oil, vegetables, whole grains)
✅ Don’t skip calories—fuel up, especially if you train

BCAAs (amino acids) are optional. They can help during long fasts but may break your fast. Most people don’t need them if they eat enough protein.

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Bottom Line:

• Fasting can help burn fat and boost health.
• You won’t lose muscle if you train smart and eat well.
• Your meals during the eating window matter most.
• Resistance training is your best friend.

Stay consistent. Your body will thank you.

Valarie

Medical Exercise Specialist

Committed to Your Strength, Health and Wellness