Is there any scientifically proven benefit of spacing out your calories? I.e eating 6 small meals vs 3 large

No.

There may be differences in COMPLIANCE with a diet. But otherwise no.

Eating here and there throughout the day is easier to do if you're bulking. Doing IF makes cutting easier.

leangains.com/new-meal-frequency-study/

muscle protein synthesis is highest when protein intake is spaced out by 3-4 hours

Proof?

Not him but simple logic. If your body can't take in the proteins fast enough to fuel the muscles, its gonna go into your fat storage. Just seems reasonable.

Logic and reality sometimes differ. Broscience is an example of that.

Depends what you're eating. If you're trying to eat all your protein in one meal or eating shakes or whatever then yes it makes a lot more sense to spread it out. Your gut can't actually deal with that much protein at once for example, as protein is hard as hell to digest. Same goes for a lot of micro-nutrients, especially those that are water soluble like Vitamin C.

Basically, don't eat huge meals if you want to absorb all your food.

t. Biochemist.

Somewhat correct, but not because of MPS

ncbi.nlm.nih.gov/pubmed/8563679
It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training

ncbi.nlm.nih.gov/pmc/articles/PMC3464665/
Although the amino acid mediated increase in MPS is transient, lasting only a few hours at most [21-23], the contractile activity associated with intense resistance exercise results in increased rates of MPS that are sustained for ~48h in the fasted state in young participants

Realistically the benefits of spacing out protein intake come from increased absorption and utilization of amino acids for anabolic purposes.

ncbi.nlm.nih.gov/pubmed/29497353
Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day

From the total sum of literature ive read, the best approach is heavy protein consumption following training, and adequate protein intake every 3-4 hours after. If you lift in the evening, and plan to sleep in ~6 hours or sooner after training, a heavy meal with slow digesting protein before bed is optimal.

If you want the benefits of IF, I'd suggest fasted training followed by a 6 hour eating window. High protein intake after workout, a smaller bumper meal 3 hours later, and a large meal of fats and slow digesting protein at the 6 hour mark.

Ultimately, muscle protein synthesis can benefit from spacing protein intake, but keep in mind that MPS peaks 18-28 hours after training and it is most important to intake quality protein during the 12-18 hour mark to make use of this peak.

Arnold confirmed sipper

better muscle protein synthesis

Attached: bike.jpg (1100x699, 170K)

wtf is nomad?

Same question. Is it no meal, a whole day fast?

one meal per day. its hard to over eat that way

WHY IS EVERYBODY IGNORING THIS POST

IT'S LITERALLY THE BEST ANSWER FOR ANYONE WHO IS NOT GOING THROUGH A LEGIT COMPETITION

you are right that protein is difficult to digest which is why it has such a high thermic effect but not right about the absorption part

the human body will slow digestion to allow for absorption of all protein/every other macronutrient in a meal, there is no arbitrary limit on how much you can absorb from one meal (and from an evolutionary standpoint, we would have all fucking died from Kwashiorkor starvation if there was such a limit, it's not like grug speared a mammoth everyday and then spread the meat out)

that doesn't mean all of that macronutrient will be used of course if it happens to be way in excess of what your body actually needs, but all of it is absorbed from that meal

this is the actual supported reason for spreading out protein intake, it's not that it's not all absorbed if you eat one meal, it's that bolus intake of protein seems to stimulate MPS by itself as long as that intake is large enough and spaced far enough from the preceding intake of protein

the effect is pulsatile so for example if you were on some IV drip of babby protein intake 24/7, this wouldn't stimulate MPS in the same way as eating like 50g protein 4x a day, but if you ate 200g in one sitting you would only get that MPS stimulation once despite all the protein being absorbed

OMAD combined with only eating your carbs in the form of high fiber, low GI food like lentils spikes HGH 2000%.

calm down bitch, its what everyone is doing

Soursche