Fasted Workouts on Intermittent Fasting (16:8): What You Need to Know

You can absolutely keep doing intermittent fasting while losing fat and still retain muscle in a calorie deficit. While doing fasted workouts, the most important thing is that you hit your daily protein target (about 1.6–2.2 g per kilogram of bodyweight) and stay consistent with strength training, since that’s what signals your body to hold onto muscle even while in a calorie deficit.

If you’re following a 16:8 fasting schedule, aim to open your eating window sometime near your workout. If you train around midday, break your fast with a high-protein, moderate-carb meal 60–90 minutes before training. This gives your body energy for your session and starts muscle protein synthesis. If you prefer to train fully fasted, that’s fine too — just make sure your first meal after the workout contains plenty of protein and carbs to kick-start recovery.

Once your window is open, spread your meals evenly so that you have at least two or three feedings. Your first meal should be protein-heavy and nutrient-dense (chicken with rice and vegetables, or whey protein with oats and fruit), followed by a post-workout snack or shake if needed, and then finish with a balanced dinner that contains lean protein, healthy fats, and carbs for recovery.

Your last meal of the day should still include some protein to give your body amino acids during the overnight fast. Cottage cheese, Greek yogurt, or eggs are excellent choices before closing the window. This approach ensures you hit your protein target, fuel your workouts, and stay energized, all while doing fasted workouts.