1 meal vs 3 vs 6
- 11-30-2012, 05:07 AM
- 12-02-2012, 12:28 PM
Time to muddy the waters...
Moore et al. Daytimepattern of post-exerciseproteinintakeaffectswhole-bodyproteinturnover in resistance-trained males. Nutr Metab (Lond). 2012 Oct 16;9(1):91.
ABSTRACT: BACKGROUND: The pattern of protein intake following exercise may impact whole-body protein turnover and net protein retention. We determined the effects of different protein feeding strategies on protein metabolism in resistance-trained young men.
METHODS: Participants were randomly assigned to ingest either 80g of whey protein as 8x10g every 1.5h (PULSE; n=8), 4x20g every 3h (intermediate, INT; n=7), or 2x40g every 6h (BOLUS; n=8) after an acute bout of bilateral knee extension exercise (4x10 repetitions at 80% maximal strength). Whole-body protein turnover (Q), synthesis (S), breakdown (B), and net balance (NB) were measured throughout 12h of recovery by a bolus ingestion of [15N]glycine with urinary [15N]ammonia enrichment as the collected end-product.
RESULTS: PULSE Q rates were greater than BOLUS (~19%, P<0.05) with a trend towards being greater than INT (~9%, P=0.08). Rates of S were 32% and 19% greater and rates of B were 51% and 57% greater for PULSE as compared to INT and BOLUS, respectively (P<0.05), with no difference between INT and BOLUS. There were no statistical differences in NB between groups (P=0.23); however, magnitude-based inferential statistics revealed likely small (mean effect+/-90%CI; 0.59+/-0.87) and moderate (0.80+/-0.91) increases in NB for PULSE and INT compared to BOLUS and possible small increase (0.42+/-1.00) for INT vs. PULSE.
CONCLUSION: We conclude that the pattern of ingested protein, and not only the total daily amount, can impact whole-body protein metabolism. Individuals aiming to maximize NB would likely benefit from repeated ingestion of moderate amounts of protein (~20g) at regular intervals (~3h) throughout the day.
http://www.ncbi.nlm.nih.gov/pubmed/23067428Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 12-02-2012, 12:47 PM
Comments: there are a number of things that would make this study more useful. Feeding participants whole foods, or feeding them some sort of whey/casein/egg white blend (varying fast/medium/slow-digesting proteins) to mimic more realistic scenarios. I imagine protein amounts were more than adequate for the exercise at hand (ridiculous to see experiments with 150g+ protein when all participants do are leg extensions).
I can't recall the studies off hand, but it was pretty clear that while muscle loss using IF protocols vs. pulse eating for cutting was about equal (maybe IF had the advantage, don't remember), pulse eating was superior to IF protocols for gaining mass. Even experts like Kiefer (responsible for CBL) find fasting an inferior method of putting on muscle, which is why he doesn't incorporate it into CBL.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
12-02-2012, 08:19 PM
12-02-2012, 08:30 PM
EDIT: gotta dig a little to get this, apparently - http://www.nutritionandmetabolism.co...-7075-9-91.pdf
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
12-03-2012, 12:00 AM
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