1 meal vs 3 vs 6
- Thread starter CaseyW
- Start date
CaseyW
New member
I've been looking around for this and all I tend to find is people preaching 5-7 or idealy 6 meals a day? can you point me into the direction of some of the numerous studies that have proven this wrong?
live to lift
Active member
Ugh the hassle of when i was a slave to the 6 meals and eat every 2-3 hours BS i wish i would have found LG years ago and could enjoy my life and a wider variety of food sooner. Now i can focus on more than the clock.
Grambo
Board Sponsor
I thrive on regular feelings so IF is not for me personally. It's not a hassle for me either, but understand lifestyle.
I have my personal thoughts if you're talking 1 meal a day (I understand that's not truly what some of these do) and you're taking in a bunch of calories the body can only use so much at once. Though it's probably a decent number.
People are different though so have to use what works best for you. I can't go long without eating and not make bad choices diet wise lol
I have my personal thoughts if you're talking 1 meal a day (I understand that's not truly what some of these do) and you're taking in a bunch of calories the body can only use so much at once. Though it's probably a decent number.
People are different though so have to use what works best for you. I can't go long without eating and not make bad choices diet wise lol
tyga tyga
Legend
CaseyW said:
Intermittent fasting/ Lean Gains. Google it
What it boils down to, is your total kcaloric intake for the day, hell; it COULD stretch as far as a weekly kcaloric intake. You eat a surplus of calories to grow, eat in a deficite (again albiet clean eating) to lose weight. Pretty simple.
CBL has crushed the theory of "carbs through the day and taper off before bed".. but you have to understand insulin response and GLUT4, timing ect.
Again, eat to what suits your day. Eating every 2-3hrs isnt a rule of thumb anymore.
CaseyW
New member
Sorry but what is CBL?
Jiigzz
Legend
carb back loading
Torobestia
Well-known member
Time to muddy the waters...
Moore et al. Daytimepattern of post-exerciseproteinintakeaffectswhole-bodyproteinturnover in resistance-trained males. Invalid Link Removed 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.
Invalid Link Removed
Moore et al. Daytimepattern of post-exerciseproteinintakeaffectswhole-bodyproteinturnover in resistance-trained males. Invalid Link Removed 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.
Invalid Link Removed
Torobestia
Well-known member
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.
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.
Jiigzz
Legend
Nice find. Can you link full article? Be a good read
Torobestia
Well-known member
The one I made comments about (as "comments:") or the one I refer to in my second paragraph? If the first, the link should provide you with a source for the full text. If the latter, the link is buried in the IF/Lean Gains thread, and I'm not in the mood to dig up through 1000s of pages to find it, lol.
EDIT: gotta dig a little to get this, apparently - Invalid Link Removed
thanks for that.