thoughts about meal timing?

so i always thought meal timing / frequency was irrelevant but this new advance nutrition book is saying otherwise. main points i took away from the studies they did in the text book. also, this book is referring to athletes if that matters at all.

reason why meal frequency matters:

- delayed eating = a drop in blood sugar which then alanine( amino acid) is recruited from muscle and turned into glucose to keep blood sugar normal

-low blood sugar and large meals = hyperinsulinemia, which encourage fat manufacturing... higher insulin rate/ sensitivity

- smaller meals = less GI discomfort and maybe better absorption

- lower anaerobic power and endurance

- Lower thermogenesis ( slower metabolic rate) and worse fat utilization

-thermic effect on food is higher in frequent meals

- leptin level are higher( leptin released by fat cells) hormone associated with greater fat mass production


thoughts? not sure what to think

If I eat high protein in the morning, I won't get cravings.

[QUOTE=pondman;1463977461]If I eat high protein in the morning, I won't get cravings.[/QUOTE]

in real life i noticed that people who tend to eat more frequent meals are less fat than people who eat like twice a day

[QUOTE=ontclone;1463977941]in real life i noticed that people who tend to eat more frequent meals are less fat than people who eat like twice a day[/QUOTE]

This doesn;t mean anything really.

Eat when you like. 3-4 means is fine. spead your nutrients our if you wish. try to get protein in every meal.

my thoughts on meal timing are I eat when im hungry. I generally plan my meals ahead of time so there is little prep time and i can eat whenever.

[QUOTE=Sh724;1463981371]my thoughts on meal timing are I eat when im hungry. I generally plan my meals ahead of time so there is little prep time and i can eat whenever.[/QUOTE]

do you also only drink water when you are thirsty? bad way to do things

[QUOTE=ontclone;1463983131]do you also only drink water when you are thirsty? bad way to do things[/QUOTE]Works pretty well for most.

welp, do you piss when you need to or do you go to the toilet on the hour ?

[QUOTE=ontclone;1463976831]so i always thought meal timing / frequency was irrelevant
[/quote]

That's not the case. To maximise muscle protein synthesis (which is highly relevant to grow and retain muscle mass) probably at least 4 protein rich meals spread over the day are needed.

The list you gave from the book aren't significant effects.

See this article by Brad Schoenfeld on meal frequency: [url]http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/effect-of-meal-frequency-on-fat-loss/[/url]

[QUOTE=ontclone;1463976831]so i always thought meal timing / frequency was irrelevant but this new advance nutrition book is saying otherwise. main points i took away from the studies they did in the text book. also, this book is referring to athletes if that matters at all.

reason why meal frequency matters:

- delayed eating = a drop in blood sugar which then alanine( amino acid) is recruited from muscle and turned into glucose to keep blood sugar normal

-low blood sugar and large meals = hyperinsulinemia, which encourage fat manufacturing... higher insulin rate/ sensitivity

- smaller meals = less GI discomfort and maybe better absorption

- lower anaerobic power and endurance

- Lower thermogenesis ( slower metabolic rate) and worse fat utilization

-thermic effect on food is higher in frequent meals

- leptin level are higher( leptin released by fat cells) hormone associated with greater fat mass production


thoughts? not sure what to think[/QUOTE]

Blood sugar levels are maintained within tight bounds in a typical healthy individual regardless of meal frequency - unless you take the fasting period to unaccustomed extremes.

Large meals don't necessarily represent the big insulin spike you might think, digestion is slowed by the ileal brake. It's only in people who have insulin resistance issues that they overproduce and risk a 'crash' afterward. This has as much to do with food choices as meal sizes. E.g. a 250 calorie sugary snack on an empty stomach might have more of an impact than 800 calories of beef stew.

GI discomfort - maybe, but again this depends on what type of foods and whether you are used to large meals or not.

Anaerobic endurance: unlikely to be an issue due to the size of glycogen stores, you have to be in a prolonged calorie and carb deficit to make a significant impact on them.

Thermogenesis: No - smaller more frequent TEF is no different to larger less frequent. It's the area under the curve that matters - i.e. total nutrient intake over the longer term.

Hunger response (mediated by a cocktail of hormones, including leptin) is most likely down to overall calorie load - although ghrelin tells you what time of day to feel hungry - but this is a trainable response so you can become accustomed to any meal pattern. Anecdotally, lower meal frequency is reported to be easier to control hunger (I can confirm having done IF) and it's likely that overall hormonal activity is lower - i.e. this is not purely psychological.

Having said that, I now eat 4x a day - because protein timing matters for anabolism - but I still have small breakfasts because I don't feel the need for a big meal at this time.

Kust going to throw this out there. So people know why "some" people harp on about timing.

Meal timing / nutrient is very important..... If you take certain supplements.

For the average guy, Meahhh. It is "largely" irrelevant.

Why the traditional anabolic window is a myth for beginners yet workout nutrition does matter for advanced trainees.

[url]http://bayesianbodybuilding.com/anabolic-window-high-frequency-training/[/url]

[QUOTE=Mrpb;1464050811]Why the traditional anabolic window is a myth for beginners yet workout nutrition does matter for advanced trainees.

[url]http://bayesianbodybuilding.com/anabolic-window-high-frequency-training/[/url][/QUOTE]

This is what I've concluded watching that vid and reading some of Lyle McDonald's work.

Muscle Protein Synthesis peaks at about 4 hours after training and continues for 24-36 hours or so.

Lyle writes "we might set a conservative limit of five hours as the absolute longest time that should pass between eating some source of dietary protein during waking hours"

Lets say you workout at 5pm, then have a meal or two after that (which is what I do), then that should cover you while you are sleeping. The next day when I wake up, if I fast till say 2pm (like a lot of IF people do), then aren't I missing out on several hours where MPS is elevated?

My question is not about whether you can get away with fasting like this, but whether you'll get better results eating more when MPS is elevated (4-24 hours post workout).

[QUOTE=timhet;1464163311]
Lets say you workout at 5pm, then have a meal or two after that (which is what I do), then that should cover you while you are sleeping. The next day when I wake up, if I fast till say 2pm (like a lot of IF people do), then aren't I missing out on several hours where MPS is elevated?

My question is not about whether you can get away with fasting like this, but whether you'll get better results eating more when MPS is elevated (4-24 hours post workout).[/QUOTE]

You'd get better results if you consume some protein in the morning.

[QUOTE=ontclone;1463983131]do you also only drink water when you are thirsty? bad way to do things[/QUOTE]

I also sleep when I'm sleepy.

With my working routine I tend to have the same eating patterns everyday. As long as I meet macros/calories it doesn't matter how often I eat. Eating frequently can keep hunger down but other than that, I don't see how it would have that much of a negative impact. Going an extra 3 hours instead of 2 without 20g of protein isn't gona cause vast amounts of muscle loss. This is from my own personal experience though, different strokes for different folks. I just personally wouldnt want to down a cup of brocolli and chicken every 2 hours.

Oh sweet Jesus don't ask about meal timing! You will be negged into oblivion. It's called nutrient planning now which is ok. I was told this by my sanitation engineer, read it in the paper I got from my media distribution officer, verified it with my petroleum transfer engineer who confirmed it with his beverage dissemination officer.

[QUOTE=smokinal;1464245141]Oh sweet Jesus don't ask about meal timing! You will be negged into oblivion. It's called nutrient planning now which is ok. I was told this by my sanitation engineer, read it in the paper I got from my media distribution officer, verified it with my petroleum transfer engineer who confirmed it with his beverage dissemination officer.[/QUOTE]

Huh? Are you drunk?