3 meals or multiple meals?
- 12-15-2012, 10:46 AM
- 12-15-2012, 10:49 AM
12-15-2012, 11:11 AM
12-15-2012, 11:15 AM
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, 11:51 AM
12-15-2012, 11:52 AM
12-15-2012, 12:01 PM
12-15-2012, 01:31 PM
12-15-2012, 01:46 PM
12-15-2012, 02:52 PM
12-15-2012, 03:54 PM
12-15-2012, 03:57 PM
Whatever works best for you. Just stay consistent with it.
iForce Nutrition Representative
iTrain. iCompete. iDominate…iForce!
12-15-2012, 04:04 PM
12-15-2012, 06:34 PM
12-15-2012, 07:22 PM
12-15-2012, 07:27 PM
Doesnt matter with meal frequency. Just reach your kcaloric value, whether its maintence, deficite or a surplus. The timing doesnt matter.
12-15-2012, 07:27 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, 07:32 PM
Insulin causes cell growth. It doesn't care if those cells are fat or muscle.Originally Posted by redsox129
12-16-2012, 10:41 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, 12:18 AM
12-17-2012, 07:54 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, 08:34 PM
12-19-2012, 12:22 AM
12-19-2012, 07:54 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, 01:45 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
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