NUTRITION
男性のための断続的断食: テストステロン、筋肉、最適な脂肪減少ガイド
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
💪 このガイドは特に男性を対象としています。断食に対する男性のホルモン反応は、体組成にとって非常に有利です。
男性に最適な IF プロトコル
- 脂肪減少の場合: 16:8 または 18:6 — 最初はクラシックな 16:8、4 週間後に 18:6 に進みます。
- 筋肉の場合: 16:8 + トレーニング後の栄養 — 食事の範囲内でトレーニングし、トレーニング後はプロテイン 40g を摂取します。
- テストステロンの場合: ウォリアー ダイエット (20:4) を定期的に — 週に 1 ～ 2 日、休息日を挟みます。
🔬 専門家メモ: 研究によると、男性の 16:8 は継続的なカロリー制限よりも優れた体の再構成をもたらし、筋肉を獲得または維持しながらより多くの脂肪を失うことが確認されています。
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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