30 Seconds SummaryDo you need 4 meals per day for maximum growth after all?
- Recent study by fitness experts Schoenfeld and Aragon suggests that consuming protein across a minimum of four meals a day can maximize muscle anabolism.
- The study revisits and challenges modern eating trends like Intermittent Fasting (IF) and if-it-fits-your-macros (IIFYM) by advocating for multiple protein intakes throughout the day.
- Key findings indicate that the body's muscle protein synthesis caps at about 20 grams of protein per meal - known as the 'muscle-full effect', suggesting the need for multiple meals to optimize growth.
- The study considers strength training as a potential factor to delay the muscle-full effect and increase the protein threshold up to 40 grams post-workout.
- Critiques of the study include its focus on whey protein, which doesn't represent the absorption rates of protein from whole, mixed meals.
- Authors address that even though intermittent fasting doesn't prevent muscle gain, spacing protein intake into at least four meals could still offer slight benefits.
- Some contradictory research cited, like the Norwegian Meal Frequency Project, indicates similar or even better muscle growth with fewer meals (three meals a day versus six).
- Overall, the research does not consistently show that more frequent meals significantly boost muscle mass compared to fewer meals, suggesting that meal frequency might be adapted based on individual lifestyle and preferences.
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Menno Henselmans
