Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance
Background: Time restricted Feeding (TRF) is a dietary pattern utilized by endurance athletes, but there is insufficient data regarding its effects on performance and metabolism in this population. The purpose of this investigation was to examine the effects of a 16/8 TRF dietary pattern on exercise...
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| Format: | Article |
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MDPI AG
2021-08-01
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| Series: | Nutrients |
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| Online Access: | https://www.mdpi.com/2072-6643/13/9/2941 |
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| author | Ashley P. Tovar Christine E. Richardson Nancy L. Keim Marta D. Van Loan Brian A. Davis Gretchen A. Casazza |
| author_facet | Ashley P. Tovar Christine E. Richardson Nancy L. Keim Marta D. Van Loan Brian A. Davis Gretchen A. Casazza |
| author_sort | Ashley P. Tovar |
| collection | DOAJ |
| description | Background: Time restricted Feeding (TRF) is a dietary pattern utilized by endurance athletes, but there is insufficient data regarding its effects on performance and metabolism in this population. The purpose of this investigation was to examine the effects of a 16/8 TRF dietary pattern on exercise performance in trained male endurance runners. Methods: A 4-week randomized crossover intervention was used to compare an 8-h TRF to a 12-h normal diet (ND) feeding window. Exercise training and dietary intake were similar across interventions. Runners completed a dual-energy X-ray absorptiometry (DXA) scan to assess body composition, a graded treadmill running test to assess substrate utilization, and ran a 10 km time trial to assess performance. Results: There was a significant decrease in fat mass in the TRF intervention (−0.8 ± 1.3 kg with TRF (<i>p</i> = 0.05), vs. +0.1 ± 4.3 kg with ND), with no significant change in fat-free mass. Exercise carbon dioxide production (VCO<sub>2</sub>) and blood lactate concentration were significantly lower with the TRF intervention (<i>p</i> ≤ 0.02). No significant changes were seen in exercise respiratory exchange ratio or 10 km time trial performance (−00:20 ± 3:34 min:s TRF vs. −00:36 ± 2:57 min:s ND). Conclusion: This investigation demonstrated that adherence to a 4-week 16/8 TRF dietary intervention decreased fat mass and maintained fat-free mass, while not affecting running performance, in trained male endurance runners. |
| first_indexed | 2024-03-10T07:21:36Z |
| format | Article |
| id | doaj.art-c1a5b1f15f5c4ed7a59d5669ce31dca1 |
| institution | Directory Open Access Journal |
| issn | 2072-6643 |
| language | English |
| last_indexed | 2024-03-10T07:21:36Z |
| publishDate | 2021-08-01 |
| publisher | MDPI AG |
| record_format | Article |
| series | Nutrients |
| spelling | doaj.art-c1a5b1f15f5c4ed7a59d5669ce31dca12023-11-22T14:34:49ZengMDPI AGNutrients2072-66432021-08-01139294110.3390/nu13092941Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise PerformanceAshley P. Tovar0Christine E. Richardson1Nancy L. Keim2Marta D. Van Loan3Brian A. Davis4Gretchen A. Casazza5Department of Nutrition, University of California, Davis, CA 95616, USADepartment of Nutrition, University of California, Davis, CA 95616, USADepartment of Nutrition, University of California, Davis, CA 95616, USADepartment of Nutrition, University of California, Davis, CA 95616, USAPhysical Medicine and Rehabilitation, University of California Davis Medical Center, Sacramento, CA 95816, USADepartment of Kinesiology, Sacramento State University, Sacramento, CA 95819, USABackground: Time restricted Feeding (TRF) is a dietary pattern utilized by endurance athletes, but there is insufficient data regarding its effects on performance and metabolism in this population. The purpose of this investigation was to examine the effects of a 16/8 TRF dietary pattern on exercise performance in trained male endurance runners. Methods: A 4-week randomized crossover intervention was used to compare an 8-h TRF to a 12-h normal diet (ND) feeding window. Exercise training and dietary intake were similar across interventions. Runners completed a dual-energy X-ray absorptiometry (DXA) scan to assess body composition, a graded treadmill running test to assess substrate utilization, and ran a 10 km time trial to assess performance. Results: There was a significant decrease in fat mass in the TRF intervention (−0.8 ± 1.3 kg with TRF (<i>p</i> = 0.05), vs. +0.1 ± 4.3 kg with ND), with no significant change in fat-free mass. Exercise carbon dioxide production (VCO<sub>2</sub>) and blood lactate concentration were significantly lower with the TRF intervention (<i>p</i> ≤ 0.02). No significant changes were seen in exercise respiratory exchange ratio or 10 km time trial performance (−00:20 ± 3:34 min:s TRF vs. −00:36 ± 2:57 min:s ND). Conclusion: This investigation demonstrated that adherence to a 4-week 16/8 TRF dietary intervention decreased fat mass and maintained fat-free mass, while not affecting running performance, in trained male endurance runners.https://www.mdpi.com/2072-6643/13/9/2941time restricted feedingrunnerssport performance16/8 dietintermittent fasting |
| spellingShingle | Ashley P. Tovar Christine E. Richardson Nancy L. Keim Marta D. Van Loan Brian A. Davis Gretchen A. Casazza Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance Nutrients time restricted feeding runners sport performance 16/8 diet intermittent fasting |
| title | Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance |
| title_full | Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance |
| title_fullStr | Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance |
| title_full_unstemmed | Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance |
| title_short | Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance |
| title_sort | four weeks of 16 8 time restrictive feeding in endurance trained male runners decreases fat mass without affecting exercise performance |
| topic | time restricted feeding runners sport performance 16/8 diet intermittent fasting |
| url | https://www.mdpi.com/2072-6643/13/9/2941 |
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