Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women
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 me...
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| Format: | Article |
| Language: | English |
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Taylor & Francis Group
2025-12-01
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| Series: | Journal of the International Society of Sports Nutrition |
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| Online Access: | https://www.tandfonline.com/doi/10.1080/15502783.2025.2492184 |
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| author | Daniel T. Blake Cody Hamane Chelscie Pacheco Menno Henselmans Grant M. Tinsley Pablo Costa Jared W. Coburn Thomas Campidell Andrew J. Galpin |
| author_facet | Daniel T. Blake Cody Hamane Chelscie Pacheco Menno Henselmans Grant M. Tinsley Pablo Costa Jared W. Coburn Thomas Campidell Andrew J. Galpin |
| author_sort | Daniel T. Blake |
| collection | DOAJ |
| description | 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. |
| format | Article |
| id | doaj-art-4e6626d580a54fc1a10e458b52ac25ef |
| institution | OA Journals |
| issn | 1550-2783 |
| language | English |
| publishDate | 2025-12-01 |
| publisher | Taylor & Francis Group |
| record_format | Article |
| series | Journal of the International Society of Sports Nutrition |
| spelling | doaj-art-4e6626d580a54fc1a10e458b52ac25ef2025-08-20T02:27:31ZengTaylor & Francis GroupJournal of the International Society of Sports Nutrition1550-27832025-12-0122110.1080/15502783.2025.2492184Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and womenDaniel T. Blake0Cody Hamane1Chelscie Pacheco2Menno Henselmans3Grant M. Tinsley4Pablo Costa5Jared W. Coburn6Thomas Campidell7Andrew J. Galpin8California State University, Center for Sport Performance, Fullerton, CA, USACalifornia State University, Center for Sport Performance, Fullerton, CA, USACalifornia State University, Center for Sport Performance, Fullerton, CA, USAThe International Scientific Research Foundation for Fitness and Nutrition, Amsterdam, the NetherlandsTexas Tech University, Department of Kinesiology and Sport Management, Lubbock, TX, USACalifornia State University, Center for Sport Performance, Fullerton, CA, USACalifornia State University, Center for Sport Performance, Fullerton, CA, USAThe International Scientific Research Foundation for Fitness and Nutrition, Amsterdam, the NetherlandsCalifornia State University, Center for Sport Performance, Fullerton, CA, USABackground 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.https://www.tandfonline.com/doi/10.1080/15502783.2025.2492184Skeletal musclehypertrophyautoregulatory progressive resistance exercisechrononutritionbody compositiontime-restricted eating |
| spellingShingle | Daniel T. Blake Cody Hamane Chelscie Pacheco Menno Henselmans Grant M. Tinsley Pablo Costa Jared W. Coburn Thomas Campidell Andrew J. Galpin Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women Journal of the International Society of Sports Nutrition Skeletal muscle hypertrophy autoregulatory progressive resistance exercise chrononutrition body composition time-restricted eating |
| title | Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women |
| title_full | Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women |
| title_fullStr | Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women |
| title_full_unstemmed | Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women |
| title_short | Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women |
| title_sort | hypercaloric 16 8 time restricted eating during 8 weeks of resistance exercise in well trained men and women |
| topic | Skeletal muscle hypertrophy autoregulatory progressive resistance exercise chrononutrition body composition time-restricted eating |
| url | https://www.tandfonline.com/doi/10.1080/15502783.2025.2492184 |
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