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Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance

1
Department of Nutrition, University of California, Davis, CA 95616, USA
2
USDA, ARS, Western Human Nutrition Research Center, Davis, CA 95616, USA
3
Physical Medicine and Rehabilitation, University of California Davis Medical Center, Sacramento, CA 95816, USA
4
Department of Kinesiology, Sacramento State University, Sacramento, CA 95819, USA
*
Author to whom correspondence should be addressed.
Academic Editors: David C. Nieman and Michael Wirth
Nutrients 2021, 13(9), 2941; https://doi.org/10.3390/nu13092941
Received: 7 July 2021 / Revised: 17 August 2021 / Accepted: 23 August 2021 / Published: 25 August 2021
(This article belongs to the Section Sports Nutrition)
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 (p = 0.05), vs. +0.1 ± 4.3 kg with ND), with no significant change in fat-free mass. Exercise carbon dioxide production (VCO2) and blood lactate concentration were significantly lower with the TRF intervention (p ≤ 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. View Full-Text
Keywords: time restricted feeding; runners; sport performance; 16/8 diet; intermittent fasting time restricted feeding; runners; sport performance; 16/8 diet; intermittent fasting
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MDPI and ACS Style

Tovar, A.P.; Richardson, C.E.; Keim, N.L.; Van Loan, M.D.; Davis, B.A.; Casazza, G.A. Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance. Nutrients 2021, 13, 2941. https://doi.org/10.3390/nu13092941

AMA Style

Tovar AP, Richardson CE, Keim NL, Van Loan MD, Davis BA, Casazza GA. Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance. Nutrients. 2021; 13(9):2941. https://doi.org/10.3390/nu13092941

Chicago/Turabian Style

Tovar, Ashley P., Christine E. Richardson, Nancy L. Keim, Marta D. Van Loan, Brian A. Davis, and Gretchen A. Casazza 2021. "Four Weeks of 16/8 Time Restrictive Feeding in Endurance Trained Male Runners Decreases Fat Mass, without Affecting Exercise Performance" Nutrients 13, no. 9: 2941. https://doi.org/10.3390/nu13092941

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