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Time-Restricted Eating During a Bulking Phase is Associated with Reduced Fat Accumulation, while Muscle and Strength

Simon Gavanda¹, Lea Arnet¹, Dane Löffel¹

¹Department of Fitness and Health, IST University of Applied Sciences, Düsseldorf, Germany.

The Journal of Nutrition

|July 13, 2026

Summary

Time-restricted eating (TRE) during bulking phases in resistance-trained individuals did not impede muscle or strength gains, despite lower calorie and nutrient intake. TRE was associated with reduced fat mass accumulation compared to a control group.

Keywords:

Time restricted eating body composition bulking phase fat mass muscle hypertrophy resistance training

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Area of Science:

Sports Nutrition
Exercise Physiology
Nutritional Science

Background:

Traditional bulking strategies for resistance-trained individuals often involve high meal frequency and extended eating windows.
Investigating alternative eating patterns like time-restricted eating (TRE) is crucial for optimizing body composition and performance during caloric surplus phases.

Purpose of the Study:

To examine the effects of time-restricted eating (16:8 protocol) on nutrient intake, body composition, 1-repetition maximum (1RM) performance, and hormone levels in resistance-trained individuals during a bulking phase.
To compare these outcomes between a TRE group and a control (CON) group adhering to traditional eating patterns.

Main Methods:

Twenty-three resistance-trained individuals were randomized into TRE or CON groups, undertaking 12 weeks of intense resistance training.
Both groups aimed for a 300-500 kcal surplus, with body composition and 1RM performance assessed bi-weekly.
Hormone levels and well-being were measured at baseline and post-intervention.

Main Results:

The TRE group consumed significantly fewer calories, protein, and carbohydrates than prescribed compared to the CON group.
Despite lower intake, both groups exhibited similar increases in fat-free mass and muscle mass.
The CON group showed greater increases in body weight and fat mass, while 1RM performance improvements were comparable between groups.
No significant differences were observed in hormone levels or well-being between the TRE and CON groups.

Conclusions:

Time-restricted eating (TRE) during a bulking phase resulted in reduced calorie intake and smaller increases in fat mass compared to a control group.
Sufficient macronutrient intake was achieved within the restricted eating window to support comparable muscle mass and strength gains.
TRE may be a viable strategy for resistance-trained individuals seeking to minimize fat gain during bulking phases.