I recently read in the latest issue of Muscle and Fitness, that although 3-4 regular meals with pre-post workout shakes or snacks to total 5-6 meals, if muscle gain is your goal, consuming no less than 20g of protein at least every 1.5-2hrs would elicit the best results.
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I can not post links yet, I don't have 150 posts but if you are truly interested, google "Optimal Protein Intake and Meal Frequency to Support Maximal Protein Synthesis and Muscle Mass" By Layne Norton.
He will discuss frequent meals to keep protein synthesis going plus amino supplements in between for additional spikes.
If you are going to choose to ignore this study too, one of many, I can't help you and I'm not interested in a baseless internet argument where I do provide requested information only to have it ignored. My hope in posting is that some of my knowledge that I've applied successfully, seen many others apply successfully and that does have research to back it will be absorbed by curious, learning lifters. I am not here to argue with people dogmatically defending a single dietary protocol, one of many, that has been shown to work empirically and in the lab. I have and still acknowledge that IF diets do work, but I'm not so ignorant to believe they are the only diets that work or even the best, and yes, I will continue posting about strategies that I use.
If you choose to discount or ignore this study, that is your prerogative but you are only limiting yourself. I won't be posting all of the internet available research on common topics ad infinitum. Both studies, on both threads, are on point. Take from them what you will. If you're smart, you'll do your own researching and continue learning and growing though, add to your tool belt.
Just to point out, this is by no means a study made with a control group and a test group, these are theories posted by someone in the field, much like what anyone can do and have it published on -insert your random blog or magazine here-. There is a difference between a "study" and a powerpoint presentation, study is backed with scientific data, an article can be written by anyone; hell, I could probably find articles to support whatever I wanted, if you want actual, verifiable information, http:.//scholar.google.com is your friend.
And there haven't been much correlating the two or showing how it will actually increase, in fact, there have been actual studies in regards to carb back-loading as well as keeping as much nutrients to be consumed after your meal rather than throughout the day.
Androhard + Andromass Log
Let's flip things around a little bit:
You seem to be using intermittent fasting, Bla55, and have a hard time believing any other diets are effective given the tone of your posts.
In the context of this thread, we are discussing the anabolism of food, especially protein. My position is that the consistent intake of amino acids leads to more protein synthesis and less catabolism.
Intermittent fasting diets recommend BCAA usage between meals and pre-workout. Why? Defend the position of leangain bcaa use. Playing devil's advocate, I'm callin bs. You don't need to take in aminos during a fast, even if you are about to work out.
*bla's post edited for links that I can't reply with.
"An irregular meal pattern (i.e. 3 meals on one day, 9 meals the next day, 6 meals the next day, etc...) has been shown to induce a significantly lower thermic effect of food than a regular meal pattern (i.e. a consistent 6 meals per day) that has the same total amount of calories."
Farshchi HR, Taylor MA, Macdonald IA. Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. Int J Obes Relat Metab Disord. 2004 May;28(5):653-60.
You'll have to go read the full study yourself though, still can't post links.
There were no significant differences in body weight and 3-day mean energy intake between the regular and irregular meal pattern. In the irregular period, the mean energy intake on the day when 9 meals were eaten was significantly greater than when 6 or 3 meals were consumed (P=0.0001). There was no significant difference between the 3 days of the regular meal pattern. Subjective appetite measurement showed no significant differences before and after the test meal in all visits. Fasting RMR showed no significant differences over the experiment. The overall thermic effect of food (TEF) over the 3 h after the test meal was significantly lower after the irregular meal pattern (P=0.003)."
The study talks about regular or irregular meals. I.e. eating at the same time every day or random times. No significant difference when the meals were regularly eaten, whether it was 3, 6, or 9 meals a day.
This speaks for meal regularity, not meal frequency.
Androhard + Andromass Log
Androhard + Andromass Log
To be sure, this is what the authors found:
CONCLUSION: Irregular meal frequency led to a lower postprandial energy expenditure compared with the regular meal frequency, while the mean energy intake was not significantly different between the two. The reduced TEF with the irregular meal frequency may lead to weight gain in the long term.
Here is another study on a diet's effect although, again, this gets in to nutrient timing considering proteins higher TEF value (various diets work through various metabolic pathways, ftr):
Reduced postprandial energy expenditure and increased exogenous fat oxidation in young woman after ingestion of test meals with a low protein contentKlaus J Petzke and Susanne Klaus
It's not really any different than simply eating through out the day at all, just re-packaged high protein/nutrient timing/targeted macros like every other bodybuilding diet. They just craftilly have you re-arrange your calories so they can stand out as "different" while feeding you all the protein you need in between to halt catabolism. It's simply an exercise in semantics.
If you prefer to eat that way so be it, but it's not any different than eating slow and steady at all. Just more gimmicky. Not that there's anything wrong with that. Again, I don't care who does what if they find the results they want, I do find it odd people argue other diets so vehemently when their own isn't all that different in principle and application.
*BCAAs are Branched Chain Amino Acids. They are a group of 3 amino acids which work to alleviate or prevent muscle loss during intense and fasted exercise, with Leucine being a very important amino acid.
To simplify, BCAAs are source of fuel/energy for your body when working out to ensure no muscle loss happens.
If you prefer Whey Protein, take it. If you have eaten, BCAAs are not needed.
Straight from leangains FAQ section. They agree a steady stream of nutrients is necessary, they simply re-package the delivery.
Also from their website:
It keeps you full (satiated). And it has a high thermal effect (to get into it, the Atwater-formula from the 19th century states that 1g protein = 4 kcal energy. Factoring in TEF, it can be argued that the net effect of each gram of protein is really 3-3.2 kcal/gram).
A nod to TEF, factoring in to leangains.
I am not ignoring, I am 100% supportive that IRREGULAR meal pattern will cause changes and "MAY" cause weight increase in the long run. With that said, eating once at 8AM and once at 8PM everyday is a regular pattern, with 2 meals a day. Eating every 3 hours, starting at 8AM until 8PM is also a regular pattern, and they show no significant change in metabolism.
Can't be any more clear than that.
As far as the BCAA, it's recommended on Leangains to not promote muscle loss if working out fasted. If you workout, yes, you will need nutrients, with BCAA you're not needed to break fast in order to do Cardio, which allows you to train more without breaking your fast.
Just want to say it takes more than 3 days to really show the damage of what it can due but it relates to Leptin,gip, and insulin. The harmful effects won't show for a while.Originally Posted by TexasGuy
It started in a discussion where a guy was having trouble reaching his daily macros and it was recommended he skip a meal, lol. Then it took multiple twists and turns and it's kinda weird that it resurfaced in a discussion about protein synthesis when IF diets utilize a barage of aminos too, though I realize it wasn't you confusing that distinction, however, multiple similar but different conversations have fused to a weird, senseless argument.
I get it, right now leangains is the doggcrap/testosterone/atkins/any other diet and people will follow it as dogmatically as the others until a new one that isn't really all that different but packaged really cool comes around. Have at it. You are all taking advantage of nutrient timing and high and frequent protein intake just like the diets you are slamming for lack of research. What ever works for you.