3 meals or multiple meals?
- 12-15-2012, 11:46 AM
- 12-15-2012, 11:49 AM
12-15-2012, 12:11 PM
12-15-2012, 12:15 PM
the more meals per day is mainly, I feel to get people to eat enough. And primarily enough protein. My wife looks at the amount of protein I eat and can't fanthom eating all that in one sitting. So the meals spread thoughout the day thing helps them cope with eating like 150-200g protein a day from eating like 10gs.
With that said, Layne Norton has stated that research shows that you can't "Make up" for lost protein synthesis time. i.e. you probably won't make the BEST gains if you ate all your protein in one meal and just starved the rest of the day.
12-15-2012, 12:51 PM
12-15-2012, 12:52 PM
12-15-2012, 01:01 PM
12-15-2012, 02:31 PM
12-15-2012, 02:46 PM
12-15-2012, 03:52 PM
12-15-2012, 04:54 PM
12-15-2012, 04:57 PM
Whatever works best for you. Just stay consistent with it.
iForce Nutrition Representative
iTrain. iCompete. iDominate…iForce!
12-15-2012, 05:04 PM
12-15-2012, 07:34 PM
12-15-2012, 08:22 PM
12-15-2012, 08:27 PM
Doesnt matter with meal frequency. Just reach your kcaloric value, whether its maintence, deficite or a surplus. The timing doesnt matter.
Body Performance Solutions Rep
12-15-2012, 08:27 PM
Re: 3 meals or multiple meals?
At the end of the day it doesn't really matter as long as you hit your targeted calorie and macro intake
"The only good is knowledge and the only evil is ignorance." - Socrates
12-15-2012, 08:32 PM
Insulin causes cell growth. It doesn't care if those cells are fat or muscle.Originally Posted by redsox129
12-16-2012, 11:41 PM
To be technical as you approach a higher body fat more frequent meals are bad.
Less meals are better due to Leptin resistance found on the pancreas
Essentially Leptin binding to receptors on the pancreas stops the secretion of insulin. When there's a resistance it causes huperinsulinemia with subsequent low blood glucose and the bodies failed ability to increase blood sugar due to the livers inability to regulate itself
12-17-2012, 01:18 AM
12-17-2012, 08:54 PM
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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12-18-2012, 09:34 PM
12-19-2012, 01:22 AM
12-19-2012, 08:54 AM
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.
12-19-2012, 02:45 PM
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
12-19-2012, 03:15 PM
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.
12-19-2012, 03:27 PM
"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.
12-19-2012, 04:09 PM
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
12-19-2012, 04:16 PM
Androhard + Andromass Log
12-19-2012, 04:37 PM
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
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