Fadi
...
Big R had asked me the following question:
Some habits are hard to break, and that’s understandable.However with bit more knowledge on a particular subject, one may find a change in habit much easier and more acceptable to put into action. One such bodybuilding habit is the long standing instruction to eat more frequently throughout the day. Some eat a smaller amount of protein, yet feel this consistency in more frequency is what at stake here. This small article of mine is here to show you that the exact opposite of such a popular habit is where the science is at.
It has been established that to maximise on protein synthesis (muscle growth), one needs to consume about 3g of the amino acid leucine per meal. If there was ever a switch to turn on anabolism and curtail catabolism, then this amino acid would be rightly referred to as the anabolic switch amino acid. It's one of three in a group of amino acids called the branched chain amino acids (BCAA). It is the most significant of the three BCAAs, and amongst all other amino acids in term of boosting muscle growth. Leucine can stimulate protein synthesis in skeletal muscle by activating a special protein called mTOR. In a nutshell, the anabolic power of a protein depends on its Leucine content.
![hqZHvFj.jpg hqZHvFj.jpg](https://ausbb.com/data/attachments/9/9723-94a110be04b4734e71315c0667e9476c.jpg)
![comprehensive-review-of-whey-vs-casein-protein-21-728.jpg comprehensive-review-of-whey-vs-casein-protein-21-728.jpg](https://ausbb.com/data/attachments/9/9896-6f7e9e9a2b8002ba55191b3e009447d3.jpg)
It’s also a fact that different protein sources have different amounts of leucine contained within them. Most animal protein sources contain around the 10% mark of leucine. Given the fact that in order to maximise on protein synthesis one needs about 3g of leucine per meal, it therefore becomes clear that an amount of 30g of protein (with its 10% of leucine) may be the minimum protein needed per meal to maximise the anabolic benefit of such a meal.
![table1.jpg table1.jpg](https://ausbb.com/data/attachments/9/9894-0727fdca07c38b2f5158a2e67b079535.jpg)
![optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass-9.jpg optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass-9.jpg](https://ausbb.com/data/attachments/9/9895-6c47585614938ddc2c76c68668f9c5d6.jpg)
The Truth About Protein: How Much And How Often? Written By Dr. Layne Norton
http://www.simplyshredded.com/the-truth-about-protein.html
Let’s move on now to the reason behind my writing of these few words.
REFRACTORY PERIOD (meaning)
Refractory period
Noun
Physiology
Noun: refractory period; plural noun: refractory periods
So if were to follow the latest scientific findings regarding consuming the right amount of Leucine per meal, the next question would be, how often should we be eating to minimise on this refractory phenomenon, whilst at the same time maximising on protein synthesis? The answer to that question is, not too frequently and not too infrequently.
So in practical sense, I’d say eat every 4 hours instead ofevery 2 or 3 as has been the bodybuilding belief for many years. The old habit of small doses of protein in 6-8 meals would be best left to yesteryears, as it has been proven to be less effective when compared with taking in a larger amount of protein less often throughout the day.
That prompted me to write few words about it in my reply to the gentleman.@Fadi; recently you were talkingabout the benefits of spacing meals farther apart. Do you have links to someinformation on this you could post up please? Thanks.
Some habits are hard to break, and that’s understandable.However with bit more knowledge on a particular subject, one may find a change in habit much easier and more acceptable to put into action. One such bodybuilding habit is the long standing instruction to eat more frequently throughout the day. Some eat a smaller amount of protein, yet feel this consistency in more frequency is what at stake here. This small article of mine is here to show you that the exact opposite of such a popular habit is where the science is at.
It has been established that to maximise on protein synthesis (muscle growth), one needs to consume about 3g of the amino acid leucine per meal. If there was ever a switch to turn on anabolism and curtail catabolism, then this amino acid would be rightly referred to as the anabolic switch amino acid. It's one of three in a group of amino acids called the branched chain amino acids (BCAA). It is the most significant of the three BCAAs, and amongst all other amino acids in term of boosting muscle growth. Leucine can stimulate protein synthesis in skeletal muscle by activating a special protein called mTOR. In a nutshell, the anabolic power of a protein depends on its Leucine content.
![hqZHvFj.jpg hqZHvFj.jpg](https://ausbb.com/data/attachments/9/9723-94a110be04b4734e71315c0667e9476c.jpg)
![comprehensive-review-of-whey-vs-casein-protein-21-728.jpg comprehensive-review-of-whey-vs-casein-protein-21-728.jpg](https://ausbb.com/data/attachments/9/9896-6f7e9e9a2b8002ba55191b3e009447d3.jpg)
It’s also a fact that different protein sources have different amounts of leucine contained within them. Most animal protein sources contain around the 10% mark of leucine. Given the fact that in order to maximise on protein synthesis one needs about 3g of leucine per meal, it therefore becomes clear that an amount of 30g of protein (with its 10% of leucine) may be the minimum protein needed per meal to maximise the anabolic benefit of such a meal.
![table1.jpg table1.jpg](https://ausbb.com/data/attachments/9/9894-0727fdca07c38b2f5158a2e67b079535.jpg)
![optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass-9.jpg optimal-protein-intake-and-meal-frequency-to-support-maximal-protein-synthesis-and-muscle-mass-9.jpg](https://ausbb.com/data/attachments/9/9895-6c47585614938ddc2c76c68668f9c5d6.jpg)
The Truth About Protein: How Much And How Often? Written By Dr. Layne Norton
http://www.simplyshredded.com/the-truth-about-protein.html
Let’s move on now to the reason behind my writing of these few words.
REFRACTORY PERIOD (meaning)
Refractory period
Noun
Physiology
Noun: refractory period; plural noun: refractory periods
- A period immediately following stimulation during which a nerve or muscle is unresponsive to further stimulation.
So if were to follow the latest scientific findings regarding consuming the right amount of Leucine per meal, the next question would be, how often should we be eating to minimise on this refractory phenomenon, whilst at the same time maximising on protein synthesis? The answer to that question is, not too frequently and not too infrequently.
So in practical sense, I’d say eat every 4 hours instead ofevery 2 or 3 as has been the bodybuilding belief for many years. The old habit of small doses of protein in 6-8 meals would be best left to yesteryears, as it has been proven to be less effective when compared with taking in a larger amount of protein less often throughout the day.
Last edited: