Does meal timing matter?

[Docd187123]

It does matter but indirectly so until maybe you get to very low body fat levels.

Your meals should be timed so that they give you maximum gym performance and leaves you feeling satisfied and good throughout the day. If this means you eat right before the gym or train faster whatever. Do what's best for you but there is no universal meal timing schedule that will work for everyone.

 

[Xlgx]

I believe in nutrient portioning and this goes hand in hand with meal timing

 

[Docd187123]

Hmm this is contrary to what Iv heard. If you don't eat all morning and lunch and then have all your meals from 6pm onwards that can't be good even if you hit your macros. Sure it doesn't matter if you eat every hour or whatever but you can't starve your body for 10 hours after waking up...?
Iv always done IIFYM but made sure to go no longer than 3hrs without atleast a snack.

It is perfectly fine if it's what you like, is convenient, and let's you perform good in the gym.

The more catabolic you go between meals from fasting long periods of time the more anabolic your next meal is. It's an evolved supercompensatory response from the body.

And if you eat 150g protein in one sitting I doubt your body can absorb all of it

Unfortunately, doubting isn't proof. The body can absorb all that protein and more bc you don't even realize how long it will take to digest that much protein. It will take many many hours

 

[Americanada]

It is perfectly fine if it's what you like, is convenient, and let's you perform good in the gym.

The more catabolic you go between meals from fasting long periods of time the more anabolic your next meal is. It's an evolved supercompensatory response from the body.



Unfortunately, doubting isn't proof. The body can absorb all that protein and more bc you don't even realize how long it will take to digest that much protein. It will take many many hours

If person A has 8 meals per day @ 25g protein per meal and Person B has 1 big meal per day @ 200g protein then Person A will be better off.
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

In saying that, did a little more research and I guess the whole protein absorption per meal is broscience.
Is there a maximal anabolic response to protein intake with a meal?

So timing DOES MATTER regardless whether your body can process all of the protein in one meal.

 

[Docd187123]

If person A has 8 meals per day @ 25g protein per meal and Person B has 1 big meal per day @ 200g protein then Person A will be better off.
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

In saying that, did a little more research and I guess the whole protein absorption per meal is broscience.
Is there a maximal anabolic response to protein intake with a meal?

So timing DOES MATTER regardless whether your body can process all of the protein in one meal.

Can you quote the part of the study you think supports your argument?

 

[Americanada]

Timing of supplementation in relation to the resistance workout also has been studied [33]. Cribb et al. assigned 23 male bodybuilders to one of two groups: those who received a supplement a) before and after a workout, or b) in the morning and evening. The supplement contained 40 g protein (from whey isolate), 43 g carbohydrate (glucose), and seven g creatine monohydrate per 100 g. Each participant was given the supplement in quantities of 1.0 g.kg-1 body weight. All participants followed a preliminary resistance weight-training program for 8–12 weeks before baseline measurements were taken. Participants then started the 10-week resistance weight-training session which was divided into three distinct stages: preparatory (70–75% 1RM), overload phase 1 (80–85%1RM), and overload phase 2 (90–95% 1RM) [33].

Results indicated significant differences in body composition in the group consuming the supplement pre- and post-workout [33]. This group experienced increased LBM and decreased body fat. Both groups demonstrated increases in strength, but the pre- and post-workout group demonstrated significantly greater gains [33], indicating that timing of the ingestion of the protein supplement was crucial. This is contradictory to the findings of Hoffman et al. [31] with respect to changes in body composition. This could be because Cribb et al. [33] used a supplement that was a combination of protein, carbohydrate and creatine whereas, Hoffman et al. [31] supplemented with protein only. The major finding of this study was that after 10 weeks of training, supplementation pre/post each workout resulted in greater improvements in 1RM strength and body composition (increased LBM and decreased body fat percentage) compared with a matched group who consumed supplement in the morning and evening, outside of the pre- and post-workout time frames.

 

[Docd187123]

Timing of supplementation in relation to the resistance workout also has been studied [33]. Cribb et al. assigned 23 male bodybuilders to one of two groups: those who received a supplement a) before and after a workout, or b) in the morning and evening. The supplement contained 40 g protein (from whey isolate), 43 g carbohydrate (glucose), and seven g creatine monohydrate per 100 g. Each participant was given the supplement in quantities of 1.0 g.kg-1 body weight. All participants followed a preliminary resistance weight-training program for 8–12 weeks before baseline measurements were taken. Participants then started the 10-week resistance weight-training session which was divided into three distinct stages: preparatory (70–75% 1RM), overload phase 1 (80–85%1RM), and overload phase 2 (90–95% 1RM) [33].

Results indicated significant differences in body composition in the group consuming the supplement pre- and post-workout [33]. This group experienced increased LBM and decreased body fat. Both groups demonstrated increases in strength, but the pre- and post-workout group demonstrated significantly greater gains [33], indicating that timing of the ingestion of the protein supplement was crucial. This is contradictory to the findings of Hoffman et al. [31] with respect to changes in body composition. This could be because Cribb et al. [33] used a supplement that was a combination of protein, carbohydrate and creatine whereas, Hoffman et al. [31] supplemented with protein only. The major finding of this study was that after 10 weeks of training, supplementation pre/post each workout resulted in greater improvements in 1RM strength and body composition (increased LBM and decreased body fat percentage) compared with a matched group who consumed supplement in the morning and evening, outside of the pre- and post-workout time frames.

I suggest reading your previous arguments and the study over again. It does not support your stance on the issue. Moreover it is but one study out of many that show no clinical benefits.

 

[Americanada]

You do what you do but I feel its common sense that it's better to eat 8 smaller meals throughout the day than 1 big meal regardless if that big meal hits the same macros as the 8 smaller ones. Disagree all you want but I know I'm right.

 

[Docd187123]

You do what you do but I feel its common sense that it's better to eat 8 smaller meals throughout the day than 1 big meal regardless if that big meal hits the same macros as the 8 smaller ones. Disagree all you want but I know I'm right.

Campfire stories are cool buddy. I have some of my own even. Unfortunately what you "feel" and "know is right" isn't rooted in anything more than your opinion which makes it nothing more than a personal anecdote....irnonically much like campfire stories

You obviously don't know that the anabolic signal from feeding last about 5-6hrs or that anabolism is increased more from a feeding the longer the fast beforehand.

So keep doing you. Enjoy it. Have fun with it. Just know that others more educated on the topic know better than to listen to feelings and non-objective evidence.

http://www.alanaragonblog.com/wp-co...agon-Krieger-meal-frequency-meta-analysis.pdf

 

[Americanada]

The thread was about whether meal timing matters. I proved that it 100% matters and there is a big difference even though both groups were eating the same macros.

 

[Americanada]

Coming straight from your link :
With respect to direct effects on skeletal muscle, Areta et al.17 found that 4 doses of 20 g whey protein consumed every 3 h produced superior acute increases in MPS compared with a bolus provision (2 doses of 40 g every 6 h)
MPS= Muscle protein synthesis

 

[Docd187123]

The thread was about whether meal timing matters. I proved that it 100% matters and there is a big difference even though both groups were eating the same macros.

You didn't prove anything to anybody lol. You posted 1 study, don't understand the limitations to that study, don't understand the difference between statistical signifcance and clinical significance, and can't begin to comprehend the amount of other studies that find no differences

 

[Docd187123]

Coming straight from your link :
With respect to direct effects on skeletal muscle, Areta et al.17 found that 4 doses of 20 g whey protein consumed every 3 h produced superior acute increases in MPS compared with a bolus provision (2 doses of 40 g every 6 h)
MPS= Muscle protein synthesis

Sure. Those are ACUTE differences. Maybe in your research you've found out that acute differences don't always reflect changes over time but I doubt that.

You're basically looking for any tidbit that says what you want it to say bc you can't reconcile yourself with being wrong.

 

[Docd187123]

Verdjik et. al, Hoffman et. al, Erskine et. al just to name a few

 

[jJjburton]

It def does matter. When you use those glycogen stores during lifting you want to refill them asap.

On another note I can't eat ALOT at once unless I smoke pot. I have to eat 6 meals a day to get my macros in.

@Docd187123 You said

The more catabolic you go between meals from fasting long periods of time the more anabolic your next meal is. It's an evolved supercompensatory response from the body.

So does this mean if you eat with less time between meals and lets say 8 meals a day you will have less of a dramatic anabolic peak but be anabolic the whole day. Sort of like a Test E pinning schedule. The more you pin a week the less test you have in your system but it's more constant, and the less you pin a week but more you pin that one time you will have a higher test level but it drops more before next pin.

 

[Docd187123]

It def does matter. When you use those glycogen stores during lifting you want to refill them asap.

On another note I can't eat ALOT at once unless I smoke pot. I have to eat 6 meals a day to get my macros in.

Why does the speed of glycogen replenishment matter? A 2hr or less lifting session doesn't fully deplete glycogen stores anyway.

@Docd187123 You said


So does this mean if you eat with less time between meals and lets say 8 meals a day you will have less of a dramatic anabolic peak but be anabolic the whole day. Sort of like a Test E pinning schedule. The more you pin a week the less test you have in your system but it's more constant, and the less you pin a week but more you pin that one time you will have a higher test level but it drops more before next pin.

In a way yes you're right but there's also emerging evidence from Dr. Layne Norton, that while isnt conclusive on its own, shows that once you start eating past 6meals or so the anabolic response to a meal becomes blunted due to a refractory period. It's the same concept but in reverse. There's no need to go excessive on the meal frequency in either direction unless it's just something you thoroughly enjoy. 3-5meals a day is perfectly fine as an average.

 

[jJjburton]

Why does the speed of glycogen replenishment matter? A 2hr or less lifting session doesn't fully deplete glycogen stores anyway.



In a way yes you're right but there's also emerging evidence from Dr. Layne Norton, that while isnt conclusive on its own, shows that once you start eating past 6meals or so the anabolic response to a meal becomes blunted due to a refractory period. It's the same concept but in reverse. There's no need to go excessive on the meal frequency in either direction unless it's just something you thoroughly enjoy. 3-5meals a day is perfectly fine as an average.

So If I usually snack on 2 bags of oatmeal or a bowl of cereal, or a protein shake. I should add that into my meal regimen instead, if it made me eat a ridiculous amount of meals a day? Or would the fact that getting more protein and carbs be more beneficial?

 

[jJjburton]

Why does the speed of glycogen replenishment matter? A 2hr or less lifting session doesn't fully deplete glycogen stores anyway.



In a way yes you're right but there's also emerging evidence from Dr. Layne Norton, that while isnt conclusive on its own, shows that once you start eating past 6meals or so the anabolic response to a meal becomes blunted due to a refractory period. It's the same concept but in reverse. There's no need to go excessive on the meal frequency in either direction unless it's just something you thoroughly enjoy. 3-5meals a day is perfectly fine as an average.

Also I would say speed of glycogen replenishment matters so your body can just start hlealing itself that little bit faster.

 

[MANWHORE]

I use quest protein
I put it on pancakes
I eat ramen like it's going out of style
I TAKe fiber with everything I eat it flushes me solid logs in the bowl

 

[Docd187123]

So If I usually snack on 2 bags of oatmeal or a bowl of cereal, or a protein shake. I should add that into my meal regimen instead, if it made me eat a ridiculous amount of meals a day? Or would the fact that getting more protein and carbs be more beneficial?

Oatmeal isn't really a significant protein source on its own. Neither is cereal. Basically I would eat as many times as your comfortable. The point I'm trying to make is don't feel forced to eat 8x a day or once a day. Eat when is convenient for you and in a manner that gives you the best gym performance. It varies highly from person to person. What works for me probably won't work for you type of deal.