When to eat Brown Rice

[MikeK46]

Protein is the issue here. See my previous post.

Protein is not an issue. Yes, you can consume all your protein in one meal. If you realized that it would take at least 24 hours to digest such a large meal, you'd understand a little better why nutrient timing is irrelevant to body composition.

We evolved as opportunistic feeders. We'd gorge one day, and fast for several days because food was hard to come by. The digestive system and all other systems in the body have evolved for erratic eating patterns. The body has the universe mapped out. You keep trying to teach it addition and subtraction. You're wasting your time.

[Kimhwan92]

Layne Norton studies protein utilization, and I consider him an authority. I have communicated with him personally and he clearly asserted that you need to consume adequate protein at more than one meal a day, and that you cannot make up for low protein intake at several meals by having a massive protein dose later in the day.

There's the problem.

[orb85750]

Protein is not an issue. Yes, you can consume all your protein in one meal. If you realized that it would take at least 24 hours to digest such a large meal, you'd understand a little better why nutrient timing is irrelevant to body composition.

We evolved as opportunistic feeders. We'd gorge one day, and fast for several days because food was hard to come by. The digestive system and all other systems in the body have evolved for erratic eating patterns. The body has the universe mapped out. You keep trying to teach it addition and subtraction. You're wasting your time.

Layne's Ph.D. research and resulting publications hold no weight in your mind?

Evolution is always optimal? We cannot improve with nutrition science and research?

(There's no way that my 3000 calorie Thanksgiving dinner took anywhere near 24 hours to digest.)

[mrivera11]

Layne Norton studies protein utilization, and I consider him an authority. I have communicated with him personally and he clearly asserted that you need to consume adequate protein at more than one meal a day, and that you cannot make up for low protein intake at several meals by having a massive protein dose later in the day.

I consider Martin Berkhan an authority.

Last time I checked, my authority > your authority.


You lose.

[orb85750]

I consider Martin Berkhan an authority.

Last time I checked, my authority > your authority.


You lose.

That's quite a statement you've made, given that Layne is a very successful pro natural bodybuilder and scientist.

[MikeK46]

Layne's Ph.D. research and resulting publications hold no weight in your mind?

I recall him advocating BCAA's as opposed to the timing of full spectrum protein. Not to discredit him, but paper credentials don't mean anything in this industry, so don't take it as gospel without seeing what others have found. At this point, there's more research by even more reputable nutrition gurus that does not support the need for protein timing.

(There's no way that my 3000 calorie Thanksgiving dinner took anywhere near 24 hours to digest.)

It sure did.

[WonderPug]

(There's no way that my 3000 calorie Thanksgiving dinner took anywhere near 24 hours to digest.)

You're right, assuming it was a large meal, in which case it took closer to 48 to 72 hours to fully digest.

[mrivera11]

That's quite a statement you've made, given that Layne is a very successful pro natural bodybuilder and scientist.

I'll take my chances.

[orb85750]

You're right, assuming it was a large meal, in which case it took closer to 48 to 72 hours to fully digest.

Semantics perhaps, but by "digestion" I was referring to primary nutrient absorption, not stool excretion!

[WonderPug]

Semantics perhaps, but by "digestion" I was referring to primary nutrient absorption, not stool excretion!

Food for thought:

The ileal brake controls the rate of how much food enters the small intestine so that absorption is maximized and food doesn't go to waste. In other words, it will slow down digestion essentially so that the small intestine can take its sweet time and absorb nutrients without being rushed into absorbing everything all at once. One study, showed maximum absorption rates to be as high as 10 g/hour for protein (for pure whey), although only a few proteins were measured. When you factor in a mixed diet and other sources of protein, you can expect lower rates of absorption such that it seems that a lot of protein may indeed go to waste. However, that study does not take into account the fact that the gastrointestinal system can adapt to diet, meaning that amino acid absorption can improve when the GI tract exposed to higher protein loads. To sum it all up, your intestines take care of the possible issues and make it all work in the end.

[orb85750]

By the time food gets to the end of the small intestine, virtually all of its nutrients have been removed. That is typically 6-8 hours, according to the Mayo Clinic website.

[WonderPug]

By the time food gets to the end of the small intestine, virtually all of its nutrients have been removed. That is typically 6-8 hours, according to the Mayo Clinic website.

Ileal brake. Meal size is the variable you're not considering.

[MikeK46]

By the time food gets to the end of the small intestine, virtually all of its nutrients have been removed. That is typically 6-8 hours, according to the Mayo Clinic website.

Gastric emptying is slow. Food is "staged" in your stomach for many hours, and released into your intestines slowly. The larger the meal, the longer it will take for the meal to fully leave the stomach.

[t3nchi]

Studies have shown that eating brown rice at precisely 8:13 am is the optimal time to build massive muscles.

[MikeK46]

Studies have shown that eating brown rice at precisely 8:13 am is the optimal time to build massive muscles.

Time zone, man, tell us in which time zone!!

[orb85750]

Protein is not an issue. Yes, you can consume all your protein in one meal. If you realized that it would take at least 24 hours to digest such a large meal, you'd understand a little better why nutrient timing is irrelevant to body composition.

I'm sure a very large meal (~3000 cal) takes longer than a typical meal, but perhaps you can provide some sort of reference to indicate that the food takes somewhere close to 24 hours to leave the small intestine? That seems like an inordinate amount of time, given that a typical meal takes only 6-8 hours.

[Simmo0508]

Basmati > Brown > Regular white

yeaaaaa buddy Basmati kills it for bulking too. High calorie. Mixes well with meat/vegies etc.

[orb85750]

Basmati > Brown > Regular white

yeaaaaa buddy Basmati kills it for bulking too. High calorie. Mixes well with meat/vegies etc.

Now you're making me hungry for Indian food.

[BBqChicken1]

No rice>poop>rice

[miacanesfan25]

Time zone, man, tell us in which time zone!!

0114 zulu

[Dom87]

I don't know if he is, but I am.

^^^This. And repped

[rob2093124]

Layne Norton studies protein utilization, and I consider him an authority. I have communicated with him personally and he clearly asserted that you need to consume adequate protein at more than one meal a day, and that you cannot make up for low protein intake at several meals by having a massive protein dose later in the day.

Pug's post on Ileal brake responds to this.

I've been doing leangains style for a while now and have experienced muscle gains and maintenance of muscle while cutting.

[egoneo]

Meal timing does matter!!!! Don't listen to these guys, a curry before bed will make you **** your pants at night, better to eat it during the day

[MNTiburon]

Not for body composition, because it's irrelevant. the body has evolved to where 24hrs isn't long enough where specific nutrient timing is necessary. you can eat every other day if you feel like it.

For energy/performance, mood, etc. it's a different story.

This is where a lot of people get confused. We're not saying fasting for long periods of time, then eating a 2k calorie meal won't affect your energy and mood. I know my energy for working out during my lunch break would be completely shot if I didn't have any carbs for breakfast.

[rob2093124]

This is where a lot of people get confused. We're not saying fasting for long periods of time, then eating a 2k calorie meal won't affect your energy and mood. I know my energy for working out during my lunch break would be completely shot if I didn't have any carbs for breakfast.

yea it definitely depends on the individual and what their body is used to. i personally feel a lot better and actually have a better drive at the gym when I am fasted. So after a a full work day, about and hour in the gym, i can get home and devour my macros for the day and relax. works for my energy levels and mood.

[docd187]

Layne's Ph.D. research and resulting publications hold no weight in your mind?

Evolution is always optimal? We cannot improve with nutrition science and research?

(There's no way that my 3000 calorie Thanksgiving dinner took anywhere near 24 hours to digest.)

Correct me if I'm wrong but Layne Norton is Aslo on the board at Scivation. He stands to gain financially from the sales of supplements. Those that eat 6+ times a day are the ones most likely to be purchasing supplements and protein. It's as if the entire push that you "MUST" eat 6 times a day for optimal muscle growth/protein synthesis what have you is led by the supplement industry and their "scientists and ph.d's" in order to maximize sales. Now don't get me wrong, I'm not advocating totally disregarding Layne's research and views, but I'm more than weary of his advice as he stands to gain financially from sales of protein. the fact that just bc he's got a ph.d we should listen to him is also an appeal to authority and it's never wise to blindly follow any authority figure

[orb85750]

Pug's post on Ileal brake responds to this.

No, that post did not provide any evidence that a 3000 calorie meal will take anywhere close to an inordinate 24 hours or longer to leave the small intestine.

[orb85750]

Correct me if I'm wrong but Layne Norton is Aslo on the board at Scivation. He stands to gain financially from the sales of supplements. Those that eat 6+ times a day are the ones most likely to be purchasing supplements and protein. It's as if the entire push that you "MUST" eat 6 times a day for optimal muscle growth/protein synthesis what have you is led by the supplement industry and their "scientists and ph.d's" in order to maximize sales. Now don't get me wrong, I'm not advocating totally disregarding Layne's research and views, but I'm more than weary of his advice as he stands to gain financially from sales of protein. the fact that just bc he's got a ph.d we should listen to him is also an appeal to authority and it's never wise to blindly follow any authority figure

The research was done well before he had any such position.

Sounds like you're questioning Layne's integrity, even though you say otherwise.

[MikeK46]

I'm sure a very large meal (~3000 cal) takes longer than a typical meal, but perhaps you can provide some sort of reference to indicate that the food takes somewhere close to 24 hours to leave the small intestine? That seems like an inordinate amount of time, given that a typical meal takes only 6-8 hours.

Look at it this way: It takes 3 hours for the stomach to empty after an average-sized mixed meal. A 3000 calorie meal will take triple that time. At 7-8 hours in, there's still food in the stomach that hasn't even begun digesting yet.

[Igmann]

Since I do intermittent fasting, I'll chime in w/ my experiences.

My diet...

My first meal is around 11am to noon and it's usually 1/2 cup of sunflower seeds, which comes out to 200 calories. I train around 3PM and my second meal is around 6-7PM which consists of 1 pound of beef or chicken, 2 bananas, 1/2 cup lentils 1/2 cup quinoa and 4 tbspoons of olive oil...Macros for the day: 140 grams of protein, 115 grams of fat, 170 grams of carbs, 2275 calories...I'm cutting.

After the second meal, I will feel full until the workout the next day and my hunger doesn't come until around 5PM, right before the second meal. 6 meals or 1 meal...as it's been said before, it makes no difference in terms of body composition, the only thing that matters is your macros. IMHO, 6 meals a day is not necessary and it's something that the fitness industry came up with to sell protein shakes and meal replacement bars. It has no effect on metabolism and you don't go into "starvation mode" quite as fast as MuscleTech or BSN would like for you to believe.

Do a google search on "prison powerlifting". There are guys in prison squatting and deadlifting over 600 pounds. You tell, do you think that they're getting 6 meals a day in? Do you think they're consuming 1 gram of protein per pound of body weight? Did the cavemen eat 3 times a day? Definitely not but I guarantee you they were stronger than the average gym goer today and in better health, even though they may not have been the most muscular.