Page 72 - Eat Stop Eat by Brad Pilon PDF Program

direct contrast to traditional dieting where you may spend months in a constant
calorie deficit.

While the speed of muscle growth is very slow, the unique ability to have periods of

calorie restriction and calorie adequacy do supply a sound theory as to why
intermittent fasting may be a superior choice for people looking to build muscle while
losing body fat. Especially since there is a small but interesting amount of evidence to
suggest that fasting can actually prime the metabolic machinery to be more sensitive
to the anabolic effects that protein intake 43,44 and exercise have on muscle growth.
45

While protein intake is also a hotly debated topic, I have found through my review of
the existing research that intakes above the current recommended daily intakes does
seem to aid in muscle growth and that any protein containing meals consumed within
24–48 hours following a resistance exercise session will contribute to muscle growth.
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Also, new research suggests that skeletal muscle protein synthesis responds better to
intermittent pulses of protein rather than a continuous supply . It is speculative, but
44
intriguing, to suggest that a 24-hour break once in a while may even be able to aid in
the muscle building process.

To summarize, periods of caloric adequacy, combined with an adequate protein intake
and the proper stimulus, seem to be enough to allow for muscle growth. And
intermittent fasting may actually allow for better muscle growth than long-term
continuous caloric restriction.

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