Nutritionwell supported · human data
Time-restricted eating gave lifters no edge on fat or muscle
Across five trials pooling 120 healthy adults who lifted weights, a restricted eating window matched a conventional diet on fat-free mass, with the pooled difference indistinguishable from zero. Only two of the trials found any significant effect on body weight or fat mass.
For you: If a shorter eating window suits you, keep it; just know it reads here as a preference, not a fat-loss or muscle-building lever.
What it shows: As solid as the current evidence gets, but that is five trials and 120 people in total, so a small real difference in either direction could easily have slipped through. All the included trials assigned healthy adults at random, which strengthens what little there is.Meta-analysis · An Acad Bras Cienc