-Diablo's Journal, 12 Apr 19

PROTEIN DISTRIBUTION MATTERS! ✋🏻 With recent advances in our understanding of physiology we have found that meal frequency doesn’t really matter for fat loss and that there really isn’t such a thing as the ‘post workout anabolic window.’ Couple that with the rise in popularity of intermittent fasting and this has led many people to throw the baby out with the bath water and claim nutrient distribution doesn’t matter at all! ❌ Based on our understanding of protein metabolism, distribution does matter. This figure is from The Complete Contest Prep Guide (link below) where we took a deep dive on protein metabolism to maximize anabolism. The anabolic response to protein is not linear, there is a threshold to initiate the response and there is a cap. The threshold is approx ~20g (depending upon the quality of the source... also discussed in the book) with a cap around 40g (also dependent on quality of the protein). So if you eat 200g of protein per day but you have it all in one meal, you aren’t ‘wasting it’ or not ‘absorbing it’ but you are only getting an anabolic response from the first 40g whereas the last 160g ain’t doing much for anabolism in muscle. Contrast that with someone consuming 5 meals of 40g of protein per day that triggers 5 maximal anabolic responses, that person is likely to gain more muscle than the person who shoves all their protein into 1 or 2 meals. 💪🏻 Keep in mind some will hear this and think it means we should have 10 meals per day of 40g protein. No. You can still saturate the system with the ‘muscle full’ or ‘refractory’ effect which renders muscle insensitive to the anabolic response to protein for a period of time. More isn’t better, less isn’t better, better is better. So what’s best? We aren’t completely sure at the moment but it looks like 3-5 meals of 30-40g of high quality protein will maximize this response for MOST people. People with more lean body mass may need more and people who eat poorer quality sources of protein may need more. If you are a competitor or just want to learn how to completely maximize body comp & muscle while losing maximum fat make sure you pick up The Complete Contest Prep Guide by clicking the link: https://biolaynestore.com/collections/accessories 

Does this affect how you are going to plan your meals? 

Huh. Interesting. 

I've already been trying. I haven't done IF in a while. It's a reason why I can't keep calories lower anymore lol. 

As a person who cannot fast for medical reasons, this makes perfect sense to me. Thanks, Big D. 

I figured you weren't doing IF. I mean, why would you? I can't think of a reason to do IF except for a way to limit calories, which you don't need to do. Do you? And does this mean you'll now need to eat 2 of those nummy protein candy bars since they're like 15g (iirc). One would just be a waste, right? :) 

I didn't read the article, but is essentially the plan i am following while reducing weight by a pound a week while starting an exercise regiment gradually to rebuild muscle tone and get fit. Nice to know i seem to be doing it right. Thanks! 

You're welcome, all. Yes, IF doesn't make much sense at the moment for me. I do wait about 2 hours before eating on most days just because I like larger meals so 10 hours or so a day which doesn't really count as fasting really. And after reading this I am now thinking I will need to eat two of those or so at a time, lol. Or break one in half, haha 

🤣 

Gotta love the practical application of research :) 

Oh yeah, I used to do it all the time. Just the 14/10 or 16/8 version. Never for days. How else could I eat a whole pizza and a pint of ice cream in one sitting? :D 

No, they say the window is more of a barn door. You're fine. 

I've read there is no reason to rush a post workout meal, especially if you are eating/drinking protein before your workout. But it is a good idea to get protein in after your workout with some carbs. I get in 50 grams after my workout then two more 50 g meals and then usually 1% fat cottage cheese before bed. 

I think that any nutrient timing even the stuff depicted in this pic makes a small difference at the end of the day. It may be optimal but the difference is probably 5% or less. I just recently began adhering to this and to the pre-bedtime protein. I've managed to get great results while doing IF or a big bowl of cereal before bed amounting to maybe 15 grams of protein. Total calories and total protein are the important things. Sure, being as optimal as possible will give the best results but no need to stress about it if you don't get it right sometimes. 

Very interesting. While most data is finally referring that it's not timing, this one refutes it with good evidence in regards to protein. On an amusing note, the protein post stirred up a memory of some misinformation from my past life of dieting wherein the guru advised 'excess protein consumed will convert to fat'. At some point another person responded 'yeah, in bears maybe'. I have a permanent dent in my forehead from banging it against walls. 

First of all, thanks for the post focusing on nutrition. This is another one that makes common sense... 

I've been having fun using this research in my meal planning this week. I've been aiming for 20g of protein for lunch and tea-time and 30g for dinner, instead of piling it all on at dinner. I'm sitting on my butt this week, so no need for more than 70g for me. Next week, with PiYo, I'll be upping the target by adding another 20g meal (breakfast - cuz I'm so hungry after a workout) and upping dinner to 40g. I want to see how this affects everything. 

I've focused on more protein at bedtime since I posted this. Idk if I notice anything but may as well try to be optimal in some aspects even if I am not in all lol 

Yeah, the goal isn't perfection, just improving what we can. :)