A Self-Selected 16:8 Time-Restricted Eating Protocol Improves Fat Oxidation Rates, Markers of Cardiometabolic Health, and 10-km Cycling Performance in Middle-Age Male Cyclists

Abstract

Abstract Witt, CR, Grozier, CD, Killen, LG, Renfroe, LG, O’Neal, EK, and Waldman, HS. A self-selected 16:8 time-restricted eating protocol improves fat oxidation rates, markers of cardiometabolic health, and 10-km cycling performance in middle-age male cyclists. J Strength Cond Res 37(5): 1117–1123, 2023—The purpose of this study was to assess the impact of 4 weeks, 16:8 time restricted eating (TRE) on markers of metabolic health and 10-km time trial (TT) performance in middle-age male cyclists. Subjects (n = 12; age, 40–60 years; V̇o 2peak, 41.8 ± 5.6 ml·kg−1·min−1) consisting of individuals following a habitual Western diet completed a familiarization and 2 experimental trials [PRE] and [POST]. Following habitual Western diet without TRE, anthropometric measures were assessed, followed by completion of a graded exercise test and 10-km TT. Subjects then adhered to a 4-week TRE protocol where all calories had to be consumed within a self-selected 8-hour window and then returned for repeat testing. Although self-reported caloric intake did not statistically change PRE to POST, body mass (PRE, 83.2 ± 13.4 vs. POST, 80.7 ± 12.6 kg), fat mass (∼2.5 kg), and blood pressure (systolic, 8 mm Hg; diastolic, 4 mm Hg) were all significantly lower POST (all p < 0.05), with no changes in fat-free mass. Furthermore, fat oxidation significantly increased (PRE, 0.36 ± 0.03 vs. POST, 0.42 ± 0.03 g·min−1; p = 0.04) following the TRE intervention and 10-km TT performance improved by ∼2 minutes POST (PRE, 29.7 ± 7.3 vs. POST, 27.4 ± 5.5 minutes; p = 0.02). Overall, our data demonstrated that middle-age male cyclists adhering to a 4-week TRE protocol can improve their body composition profile and 10-km TT performance without detriments to fat-free mass.