Can You Build Muscle While Intermittent Fasting?

Can You Build Muscle While Intermittent Fasting?

Andrew Brewer - Intermittent Fasting Expert

Written by Andrew Brewer. Updated on January 2023.

Medically reviewed and fact checked by our team.

Can You Build Muscle While Intermittent Fasting?

For many, intermittent fasting is a simple weight loss tool that is designed to help the body shed those extra pounds gained throughout the day. It helps your body process calories and fats so that you lose weight while remaining healthy. Intermittent fasting allows you to eat plenty throughout the day, as long as your body enters the fasted state for a certain period of time afterward.

For others, intermittent fasting is a way to build muscle and tone the body. But how does that work? If you’re limiting the amount of food you eat and inspiring your body to burn excess calories, how can you build muscles on no nutrients? It’s all about timing and consistency with muscle-building while intermittent fasting.

Let’s take a look at the muscle-building process and see how it works with intermittent fasting. From exercising while fasting to taking care of your body in the eating window, we’ll see what you need to do to maintain or build muscle while intermittent fasting.

Fasting Helps the Body Cut and Tone

One technique often used to help build a more muscular body is called cutting. It’s where you work out not to build muscle, but to lose weight so that you can build everything back up later on. Cutting tends to come before bulking – eating plenty and working hard to turn those calories into muscle. Intermittent fasting helps the body to cut fat and tone current muscles.

When you restrict the amount you’re eating, your body is better able to focus on burning fats and cutting weight. This will ultimately help to tone your muscles and show what progress you already have. Intermittent fasting alone is a perfect starting point for building a more toned, muscular body. But what about when it’s time to build that muscle back?

How to Build Muscle?

If you’re going with the cutting and bulking method while intermittent fasting, then it might pay to eat your fill of calories throughout your eating window and then burn them off during the period of fasting. This way, you’re not then adding more calories to the body afterward for it to process. Bulking is still possible while intermittent fasting, but you should be careful not to overdo it on the eating and exercising as your body could struggle to keep up with the changes.

The best way to build muscle while intermittent fasting is to exercise for at least 30 minutes a day during your fasting window. This helps the body to direct all calories and fats towards muscle growth rather than the fat build-up. The body will then be able to work on breaking down fats as your muscles work to grow.

Don’t forget to check our 10 best intermittent fasting apps to make your intermittent fasting journey easier.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!

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