For decades now, many bodybuilders have said that eating a serving of protein every few hours (4-to-6 times per day) is vital for gaining and even retaining muscle.
It’s not.
Research on the intermittent fasting style of dieting is an easy counterpoint. For example, one study found that eating the entire day’s worth of protein in a 4-hour window (followed by 20 hours of fasting) didn’t result in muscle loss. Similar results have been seen in several other studies as well.
The weight of the evidence is clear here:
Your muscle doesn’t wither if you miss a meal or fail to provide a continuous supply of essential amino acids. So long as you eat enough protein every day, you won’t lose muscle.
That said, there’s evidence that eating protein just 1-to-3 times per day isn’t optimal for building muscle.
In a study conducted by researchers at RMIT University, four servings of 20 grams of protein per day with three hours in between each produced significantly higher muscle protein synthesis rates than two servings of 40 grams separated by 6 hours.
In another study conducted by scientists at the University of Texas, protein synthesis was about 23 percent higher in people that ate three large meals containing 23 grams of protein plus three smaller meals containing 15 grams of essential amino acids compared to people that ate just three large meals alone.
Similar effects have been seen in athletes in a calorie deficit as well.
These findings aren’t surprising when you consider some of what we know about protein absorption and metabolism.
Namely . . .
- The body can process about 7 grams of protein per hour for muscle protein synthesis.
- 30-ish grams of protein maximally stimulates muscle protein synthesis rates.
- Muscle protein synthesis lasts for up to 3 hours.
Therefore, by eating a moderate amount of protein every few hours, you can keep protein synthesis rates elevated for most of your waking hours, and your body can use most of the amino acids provided for protein synthesis.
Scientific References +
- Soeters, Maarten R, et al. “Intermittent Fasting Does Not Affect Whole-Body Glucose, Lipid, or Protein Metabolism.” The American Journal of Clinical Nutrition, vol. 90, no. 5, 23 Sept. 2009, pp. 1244–1251, https://doi.org/10.3945/ajcn.2008.27327. Accessed 6 Oct. 2019.
- Keogh, J. B., et al. “Effects of Intermittent Compared to Continuous Energy Restriction on Short-Term Weight Loss and Long-Term Weight Loss Maintenance.” Clinical Obesity, vol. 4, no. 3, 6 Mar. 2014, pp. 150–156, https://doi.org/10.1111/cob.12052. Accessed 20 Nov. 2019.
- Varady, K. A. “Intermittent versus Daily Calorie Restriction: Which Diet Regimen Is More Effective for Weight Loss?” Obesity Reviews, vol. 12, no. 7, 17 Mar. 2011, pp. e593–e601, https://doi.org/10.1111/j.1467-789x.2011.00873.x.
- Areta, José L., et al. “Timing and Distribution of Protein Ingestion during Prolonged Recovery from Resistance Exercise Alters Myofibrillar Protein Synthesis.” The Journal of Physiology, vol. 591, no. 9, 5 Apr. 2013, pp. 2319–2331, pubmed.ncbi.nlm.nih.gov/23459753/, https://doi.org/10.1113/jphysiol.2012.244897.
- Paddon-Jones, Douglas, et al. “Exogenous Amino Acids Stimulate Human Muscle Anabolism without Interfering with the Response to Mixed Meal Ingestion.” American Journal of Physiology-Endocrinology and Metabolism, vol. 288, no. 4, Apr. 2005, pp. E761–E767, https://doi.org/10.1152/ajpendo.00291.2004. Accessed 6 Dec. 2019.
- Phillips, Stuart M., and Luc J.C. Van Loon. “Dietary Protein for Athletes: From Requirements to Optimum Adaptation.” Journal of Sports Sciences, vol. 29, no. 1, Jan. 2011, pp. 29–38.
- Bilsborough, Shane, and Neil Mann. “A Review of Issues of Dietary Protein Intake in Humans.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 16, no. 2, Apr. 2006, pp. 129–152, pubmed.ncbi.nlm.nih.gov/16779921/, https://doi.org/10.1123/ijsnem.16.2.129.
- Atherton, Philip J, et al. “Muscle Full Effect after Oral Protein: Time-Dependent Concordance and Discordance between Human Muscle Protein Synthesis and MTORC1 Signaling.” The American Journal of Clinical Nutrition, vol. 92, no. 5, 15 Sept. 2010, pp. 1080–1088, https://doi.org/10.3945/ajcn.2010.29819.
- Norton, Layne , and Gabriel Wilson. Optimal Protein Intake to Maximize Muscle Protein Synthesis Examinations of Optimal Meal Protein Intake and Frequency for Athletes. Mar. 20009.
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