Nutrition
Intermittent fasting has become hugely popular in recent years. This is a dietary pattern that alternates cyclically between phases of eating and fasting. However, there are still a lot of myths surrounding this topic. This article debunks the 11 most common myths about fasting, snacking and meal frequency.
1. skipping breakfast will make you fat
"Breakfast is the most important meal of the day." There is still this myth that says breakfast is special. People believe that skipping breakfast will lead to excessive hunger, cravings and weight gain.
However, although observational studies have found a statistically significant link between skipping breakfast and obesity, this link could be explained by the fact that the stereotypical 'breakfast skipper' is less health conscious overall.
Interestingly, this question was recently clarified by a randomized clinical trial that met the gold standard of scientific studies. This study was published in 2014 and compared the effects of eating breakfast versus skipping breakfast in 283 overweight and obese adults(https://www.ncbi.nlm.nih.gov/pubmed/24898236). At the end of the 16-week study phase, no difference was observed between the groups.
This study shows that it makes no difference to weight loss whether you eat breakfast or not, although there may be individual differences.
However, there are some studies that show that children and teenagers who eat breakfast tend to perform better at school.(https://www.sciencedirect.com/science/article/pii/S0002822305001513)
There are also studies of people who had long-term weight loss that show that these people tend to eat breakfast(https://www.ncbi.nlm.nih.gov/pubmed/16002825).
This is one of those things that can vary from person to person. Breakfast is beneficial for some people and not for others. However, it is certainly not essential and there is nothing magical about this meal.
Conclusion: Eating breakfast may be beneficial for some people, but it is not essential. Controlled studies show no difference between eating breakfast and not eating breakfast when it comes to weight loss.
2. eating more frequently increases metabolic rate
"Eat small meals to keep the metabolic flame burning." Many people believe that eating many smaller meals leads to an increased metabolic rate, so that your body burns more calories overall.
It is true that the body uses a certain amount of energy to digest and absorb the nutrients from a meal. This is also known as the thermic effect of food, which accounts for 20 to 30% of the calories consumed for protein, 5 to 10% for carbohydrates and 0 to 3% for fat.
On average, the thermic effect of food is somewhere in the region of 10% of the total calorie intake.
However, the only thing that matters here is the total amount of calories consumed - not the number of meals you eat.
Eating six meals of 500 kcal each has exactly the same effect as eating one meal of 1000 kcal each. Assuming an average thermal effect of 10%, this corresponds to 300 kcal in both scenarios.
This is supported by numerous human studies which show that increasing or decreasing the frequency of meals has no effect on the total amount of calories burned(https://www.ncbi.nlm.nih.gov/pubmed/9155494).
Conclusion: It makes no difference to the calories burned whether you eat more frequently or not. Only the total calorie intake and the distribution of macronutrients play a role.
3. more frequent meals help to reduce hunger
Some people believe that snacking helps prevent cravings and excessive hunger. Interestingly, several studies have looked at this issue and the results are mixed.
Although some studies suggest that more frequent meals lead to reduced hunger, other studies have found no effect, while still other studies have concluded that more frequent meals can actually increase hunger(https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/acute-effects-on-metabolism-and-appetite-profile-of-one-meal-difference-in-the-lower-range-of-meal-frequency/4AE8C3FC32CE7E456B9606F1AF963E76, https://www.sciencedirect.com/science/article/pii/S0195666399902659, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0038632, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391809/)
One study that compared 3 high-protein meals with 6 high-protein meals concluded that 3 meals were even better for reducing hunger(https://www.ncbi.nlm.nih.gov/pubmed/20339363).
So it seems to depend on the individual which meal frequency is better. If snacks between meals help you feel less cravings and reduce your risk of binge eating, then they are a good thing.
However, there is no evidence that snacks or more frequent meals reduce hunger for everyone. So different approaches may be best for different people.
Conclusion: There is no consistent evidence that eating more frequently reduces hunger or calorie intake. Some studies even show that more frequent meals increase hunger.
4. many smaller meals can help you lose weight
More frequent meals do not additionally stimulate the metabolic rate (i.e. there is no increase in calorie consumption). They also don't seem to reduce hunger (which means there is no reduction in food intake).
If more frequent meals have no effect on the energy balance equation, then they should also have no effect on weight loss.
In fact, this is also supported by science. Most studies conducted on this topic show that meal frequency has no effect on weight loss(https://www.ncbi.nlm.nih.gov/pubmed/26024494, https://www.ncbi.nlm.nih.gov/pubmed/26226640)
For example, a study of 16 overweight men and women found no difference in weight, fat loss or appetite when 3 daily meals were compared to 6 daily meals(https://www.ncbi.nlm.nih.gov/pubmed/19943985).
However, if you feel that you find it easier to eat less and consume less junk food when you eat more often, then this strategy could be effective for you.
Personally, I find it damn inconvenient to eat so often and it makes it even harder for me to stick to a healthy diet, but it might work for other people.
Conclusion: There is no evidence that changing your meal frequency will help you lose more weight. Most studies show that it makes no difference.
5 The brain needs a constant supply of glucose
Some people believe that their brain will stop functioning if they don't eat carbohydrates every few hours. This is based on the belief that our brain can only use glucose (in the form of blood sugar) as an energy source.
However, what is often overlooked is the fact that the body can easily produce the glucose it needs itself through a process called gluconeogenesis(https://www.ncbi.nlm.nih.gov/pubmed/19640952). However, in most cases this will not be necessary as the body stores glucose in the liver in the form of glycogen, which it can use to fuel the brain for many hours.
Even during long-term fasting or a very low-carbohydrate diet, the body can produce so-called keto bodies from dietary fats(https://www.ncbi.nlm.nih.gov/pubmed/19227486). Ketobodies can cover part of the brain's energy requirements and thus significantly reduce the need for glucose.
During a prolonged fast, the brain can therefore easily be supplied with sufficient amounts of energy by ketobodies and glucose, which is produced from proteins.
It also makes no sense from an evolutionary point of view that we should not be able to survive without a constant supply of carbohydrates. If this were the case, mankind would have died out a long time ago.
However, some people report a feeling of low blood sugar if they don't eat for a while. If this applies to you, then you may want to stick to a higher meal frequency or talk to your doctor before changing your diet.
Conclusion: The body can produce glucose itself to provide the brain with energy during longer periods of fasting. Part of the brain can also use keto bodies as an energy source.
6. eating often and snacking between meals is good for your health
It is simply not "natural" for the body to be in a state of continuous food intake. Throughout human evolution, mankind has had to endure periods of starvation.
There is also evidence that short-term fasting initiates a process of cellular repair known as autophagy, in which old and dysfunctional proteins are used as a source of energy(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/).
The process of autophagy could counteract the ageing process and reduce the risk of numerous diseases including Alzheimer's(https://www.ncbi.nlm.nih.gov/pubmed/23773064, https://www.ncbi.nlm.nih.gov/pubmed/19524509). The fact is that fasting from time to time has all sorts of benefits for metabolic health(https://www.sciencedirect.com/science/article/pii/S193152441400200X, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/, https://ibimapublishing.com/articles/ENDO/2014/459119/).
There are also some studies that suggest that frequent snacking and eating may have negative effects on health and increase the risk of certain diseases.
For example, one study found that a diet with more frequent food intake combined with a high calorie intake may cause greater exacerbation of a fatty liver condition, suggesting that more frequent snacking may increase the risk of fatty liver(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265261/).
There are also some observational studies showing that people who eat more often are at higher risk of malignant tumors in the gut(http://cancerres.aacrjournals.org/content/52/13/3589.short, https://link.springer.com/article/10.1007%2FBF00051916).
Conclusion: It is a myth that frequent snacking is inherently good for your health. Some studies show that frequent snacking is harmful, while other studies show that occasional fasting can have significant health benefits.
7. fasting puts your body into starvation mode
A common argument against intermittent fasting is that it can put the body into a so-called starvation mode. According to these claims, fasting tricks your body into thinking it's starving, causing it to reduce your metabolic rate and prevent you from burning fat.
It's actually true that long-term weight loss can reduce the amount of calories you burn. This is the true "starvation mode" (the technical term for this is adaptive thermogenesis)(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/).
This is a real effect that adds up to a few hundred fewer calories burned per day. However, this happens during weight loss regardless of the method used. There is no evidence that this happens more often or to a greater extent with intermittent fasting than with other weight loss methods.
In fact, there is even evidence that short-term fasting can actually increase the metabolic rate. This is related to a dramatic increase in norepinephrine (noradrenaline) blood levels, which signals fat cells to break down body fat and stimulate metabolism(https://www.ncbi.nlm.nih.gov/pubmed/12107252, https://www.ncbi.nlm.nih.gov/pubmed/10837292).
Studies have shown that fasting for up to 48 hours can increase the metabolic rate by 3.6 to 14%(https://www.ncbi.nlm.nih.gov/pubmed/2405717). However, if you fast for significantly longer, this effect can be reversed and the metabolic rate can fall below the baseline value(https://www.ncbi.nlm.nih.gov/pubmed/3661473).
One study showed that fasting every other day for 22 days did not lead to a reduction in metabolic rate, while at the same time the subjects lost 4% of their fat mass, which is an impressive figure for such a short phase of only 3 weeks(https://www.ncbi.nlm.nih.gov/pubmed/15640462).
Conclusion: It is false that short-term fasting puts the body into "starvation mode". The truth is that the metabolic rate actually increases during the first 48 hours of fasting.
8. the body can only use a certain amount of protein per meal
There are some who claim that we can only digest 30 grams of protein per meal and therefore should eat every 2 to 3 hours to maximize our muscle gains. However, these claims are not supported by science.
Studies show no difference in muscle mass if you split your protein intake into more frequent smaller portions(https://www.ncbi.nlm.nih.gov/pubmed/17413096, https://www.ncbi.nlm.nih.gov/pubmed/10867039, https://www.ncbi.nlm.nih.gov/pubmed/10357740).
The most important factor for most people is the total amount of protein consumed, not how many meals that protein was divided into.
Conclusion: The body can easily use more than 30 grams of protein per meal and it is not necessary to consume protein every 2 to 3 hours.
9 Intermittent fasting makes you lose muscle
Some people believe that our body will start to burn muscle and use muscle protein for energy. It is true that this generally happens during dieting, but there is no evidence that this happens to a greater extent with intermittent fasting than with other diets.
Some studies even suggest that intermittent fasting is better for maintaining muscle mass. In one meta-study, phased calorie restriction resulted in similar weight loss to continuous calorie restriction, but less muscle mass was lost(https://www.ncbi.nlm.nih.gov/pubmed/21410865).
There is also a study in which subjects ate the same amount of calories as normal, but consumed them in the form of a large meal in the evening(https://www.ncbi.nlm.nih.gov/pubmed/17413096). These subjects lost body fat and showed a minimal (almost statistically significant) increase in muscle mass combined with a number of positive effects on other health markers.
Intermittent fasting is also popular with many bodybuilders who see this form of nutrition as an effective way to maintain large amounts of muscle mass in combination with a low body fat percentage.
Conclusion: There is no evidence that fasting causes greater muscle loss than conventional calorie restriction. In fact, some studies show that intermittent fasting may be helpful in maintaining existing muscle mass while dieting.
10. intermittent fasting is bad for your health
Some people believe that fasting can be unhealthy, but nothing could be further from the truth. Numerous studies show that intermittent fasting and intermittent calorie restriction can have amazing health benefits(https://www.sciencedirect.com/science/article/pii/S193152441400200X, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/, https://ibimapublishing.com/articles/ENDO/2014/459119/).
For example, intermittent fasting alters the expression of certain genes associated with longevity and protection against certain diseases, and intermittent fasting has been shown to increase lifespan in experimental animals(https://www.ncbi.nlm.nih.gov/pubmed/24048020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/, https://academic.oup.com/geronj/article-abstract/38/1/36/570019, https://www.sciencedirect.com/science/article/pii/S0047637400001093, https://www.karger.com/Article/Abstract/212538).
It also has clear benefits for metabolic health, including improved insulin sensitivity, reduced oxidative stress, reduced inflammatory markers and a reduction in risk factors for heart disease(https://www.sciencedirect.com/science/article/pii/S193152441400200X, https://ibimapublishing.com/articles/ENDO/2014/459119/, https://www.sciencedirect.com/science/article/pii/S095528630400261X, https://www.ncbi.nlm.nih.gov/pubmed/17291990/).
Intermittent fasting may also be good for the brain, as it can increase levels of a brain hormone called brain-derived neurotrophic factor (BDNF). This could protect against depression and numerous other brain problems(https://www.ncbi.nlm.nih.gov/pubmed/16011467, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC151440/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/).
Conclusion: Some people think that fasting is harmful, but the exact opposite is true. Short-term fasting has clear benefits for the body and brain.
11. intermittent fasting makes you eat too much
Some claim that intermittent fasting will not result in weight loss because it causes you to overeat during the eating window. This is partly true. After a period of fasting, people automatically tend to eat a little more than if they had not fasted. In other words, they compensate for the calories "lost" during the fast by eating more during the next meals.
However, this compensation is not complete. One study showed that people who fasted for a whole day only ate 500 extra kcal the next day(https://www.ncbi.nlm.nih.gov/pubmed/12461679). They saved about 2400 kcal on the fasting day and ate only 500 kcal more the following day, which corresponded to a total calorie reduction of 1900 kcal, which is a very high calorie deficit for only 2 days.
Intermittent fasting reduces total food intake while stimulating the metabolism. It also reduces insulin levels, increases norepinephrine levels and increases growth hormone secretion by up to five times(https://www.ncbi.nlm.nih.gov/pubmed/10837292, https://www.ncbi.nlm.nih.gov/pubmed/15640462, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/, https://www.ncbi.nlm.nih.gov/pubmed/1548337).
Because of these factors, intermittent fasting will make you lose fat, not gain it. According to a 2014 meta-study, fasting for 3 to 24 weeks resulted in a weight loss of 3 to 8% and a reduction in abdominal fat of 4 to 7%(https://www.sciencedirect.com/science/article/pii/S193152441400200X).
In this study, intermittent fasting resulted in a weight loss of 0.5 pounds per week, while fasting every other day resulted in a weight loss of 1.6 pounds per week.
The truth is that intermittent fasting is one of the most effective tools for fat loss. To say that it will make you eat more, put you in starvation mode and result in weight gain is the exact opposite of reality.
Source: https://www.healthline.com/nutrition/11-myths-fasting-and-meal-frequency#section1
In the first part of this article, we took a closer look at 6 common bodybuilding nutritional habits and found out that they are, to some extent, myths and misinterpretations of scientific facts. In this part of this article, we will take a look at 6 other bodybuilding nutrition habits and their truthfulness.
7 Eat protein every 3 hours or you will shrivel up
One of my favorite approaches to nitpicking is the habit of gym-goers and bodybuilders who practically insist on an intravenous protein infusion all day long. These people seem to have an absolute infatuation with protein, which is probably related to the fact that skeletal muscle tissue is the body's largest reservoir of amino acids. They therefore assume that the more often they provide their body with a boost of protein, the more optimally they will stimulate their muscle growth.
However, this is not the case. Scientific studies show that the body has a refractory period after protein intake, which blunts the protein synthesis response (8). This means that consuming protein too frequently is actually an inhibitory and inefficient process if you are trying to optimize your muscle protein synthesis response to your food intake.
A more pragmatic approach is to eat an optimal amount of protein, let the protein synthesis reaction run its course until it returns to its baseline level, and eat another protein-rich meal soon after. It's safe to say that if you eat a sufficient amount of leucine-rich complete protein at each meal, the rate of protein synthesis will be elevated for at least 4 to 6 hours after that meal, so the idea that you need to eat protein every 3 hours (or more often) is not a very sensible idea.
Something to keep in mind when it comes to many things in health and fitness is that more is not always better. Just because some dietary protein is indeed crucial for maintaining and growing your muscles doesn't mean you can't overdo it with protein intake.
Conclusion
Rather than continuously consuming protein/amino acids throughout the day, try to space your meals further apart - say every 5-6 hours - and make sure that each of these meals contains a nominal amount of a leucine-rich, complete protein source (although the actual amount will vary based on your weight and needs, but for most people 30+ grams is a good starting point).
Don't fall victim to the idea that your body will suddenly go into a catabolic state because you're feeling hungry and it's been more than 3 hours since your last meal or protein shake. You don't need to eat protein all the time and you probably won't be doing yourself any favors. Eat a solid, balanced meal, let yourself get hungry and then eat again - it's really not that complicated.
8. the more bland your diet is, the more hardcore you are
This is one thing I'll never understand - the idea prevalent among many bodybuilders that a monotonous, bland and boring diet is somehow better for body development and performance purposes than a diet that is varied and includes some flavor.
Sadly, many people adhere to the "clean diet" viewpoint and assume that a clean diet includes nothing more than chicken breast, broccoli and brown rice. Reality check...eating bland, boring chicken breast that's dry as the Gobi desert doesn't make you healthier, better or more hardcore...it makes you a lazy sock because you're not more creative in the kitchen.
There are millions of ways to maintain a healthy diet with nutrient dense foods that also taste good. There seems to be this silly idea prevalent in the bodybuilding subculture that in order to achieve the body of your dreams and optimal performance, you have to sacrifice all your favorite foods and the enjoyment of food altogether. Wake up and realize the truth that healthy eating and enjoyment don't have to be mutually exclusive.
Conclusion
Okay, Brutus Biceps, no one cares that all you choke down is bland chicken breast, dry rice and asparagus...this won't make you look or perform any better than the guy who makes his food taste good and has some variety in his diet. If you really want to win a prize for being "more hardcore", then try to figure out how to incorporate foods you really like into your diet, because that's the mark of someone who can control themselves and keep their life in balance.
If you truly believe that sacrificing flavor in your diet means that you're somehow more hardcore or will potentially be more successful, then you're just being a stubborn fool. Food is a privilege and something that sustains us mentally and physically - not a chore that you have to fulfill and should see as a sacrifice.
9. fruit is forbidden
We all know that fruit (well, at least apples) are indeed forbidden in the biblical sense, but this isn't about Adam and Eve...this is about the physiological effects of sugar (and fructose in particular). The theory that fruit is inherently bad because of its sugar content is more than short-sighted and is probably related to the growing evidence linking sugar consumption to obesity and other ailments (9).
Most fruit has a sugar content of less than 40% fructose. Fructose is primarily metabolized in the liver and the average liver stores 50 to 60 grams of glycogen. To put this into perspective, the average apple contains about 10 grams of fructose. When the liver's glycogen stores are replenished, most of the intermediate products of fructose metabolism are used for de novo triglyceride synthesis (fat synthesis) in the hepatocytes. You should keep in mind that even though fructose can be converted into triglycerides (fats), this does not necessarily mean that they are automatically stored in adipose tissue.
Probably the most important point to consider is that fruit is highly nutrient dense and contains a large amount of water, which dramatically increases the satiety index (10). In short, the higher the satiety index of a food, the less likely you are to "overeat" on other foods.
As with all other foods, there are of course reasonable limits for fruit and it is possible to eat too much fruit.
Conclusion
As mentioned above, fructose is not an insulinogenic carbohydrate source and does not sufficiently replenish muscle glycogen stores as other carbohydrate sources do, so relying on fruit as the sole source of carbohydrate is not ideal for most people looking to maintain or build muscle - although for the sake of completeness it should be mentioned that fruit contains not only fructose but also sucrose (table sugar).
However, it certainly makes sense to include moderate amounts of fruit in your daily diet - primarily due to its overall nutrient content and its positive effects on appetite and satiety. It's safe to say that most people could benefit from up to 5 portions of fruit a day (and more).
Don't give up fruit. It's not your enemy just because it contains some sugar/fructose.
10. it's after 10pm - all carbs are now converted to fat (sarcasm intended)
I love it when people make assumptions about the body based on simple deductions.In this case, many bodybuilders and gym goers alike assume the following: Carbs -> insulin -> storage hormone -> evening -> sedentary -> carbs are stored as fat.
Just because it's 7pm and you eat a few carbs doesn't mean that some crazy, time-controlled glycolytic pathway is activated and tells your body to store all those carbs as fat tissue. Your body metabolizes carbohydrates the same way regardless of the time of day. Of course, there is a certain biorhythm regarding hormone release, but there is no controlled scientific study to date that shows that eating later in the evening results in a deterioration in body composition.
A study conducted over the course of a year with rhesus monkeys (which are genetically very similar to humans) showed that monkeys who ate most of their food in the evening were no more likely to gain weight than monkeys who ate very little in the evening (11).
Conclusion
Don't fear carbohydrates in the evening simply because you're not as active at that time or you're about to go to bed. As long as your daily food intake is within your needs, the timing of your food intake is secondary. Some people even sleep better if they eat carbohydrates in the evening, due to the serotonin-boosting effects of carbohydrates.
However, it is still likely to be beneficial if you eat more of your carbohydrates around your training window. For some people, this might indeed be late at night and that's perfectly fine - your body will still appreciate those carbs.
11. soy protein is not synonymous with femininity
Another funny conclusion that people in the fitness world draw is the following: Soy -> estrogen -> female hormones -> bad for men.
Yes, soy (protein) does indeed increase estrogen receptor activity and suppress androgen receptor activity - but not to any significant degree as long as you don't consume large amounts (over 60 grams per day) (12). In moderate amounts, however, soy protein can be a good source of isoflavones, lecithin and other phytonutrients.
Soy protein does not have as high a bioavailability as whey protein, egg protein and casein, but it is still a good source of protein (unlike many other plant proteins). For this reason, it is one of the best protein options for people following a vegan diet.
There is also evidence that nominal amounts of soy protein (about 25 grams) per day may play a role in reducing the risk of heart disease, lowering cholesterol levels, reducing blood pressure and preventing osteoporosis (13, 14).
Conclusion
Get over the idea that all estrogen is bad and that soy protein is the downfall of the male sex. There is no real evidence that 20 to 30 grams of soy protein per day has any negative hormonal effects.
The benefits of moderate amounts of soy protein make it a sensible addition to anyone's diet - and not just for gym-goers and bodybuilders. It is also an excellent ingredient for many recipes due to its exceptional heat stability.
12. if you weren't so damn restrictive with your diet, you wouldn't need "cheat meals" either
The concept of "cheat meals" (or, even worse, "cheat days") has always been kind of a sad thing to me, mostly because it shows how bad people's relationship with food has become. The reality is that if people understood moderation and how to incorporate all the foods they like to eat into their diet (that sounds kind of IIFYM), there wouldn't be such a thing as cheat meals or cheat days.
What I would recommend to people - and especially bodybuilders - is to stop looking at food through a black and white lens, as food is inherently dynamic. Instead of looking at food as clearly good or bad, you should look at it in terms of its actual nutritional and caloric content. If you do this, you'll soon stop seeing certain foods you like as forbidden and learn that you don't have to completely ban them from your diet and can stop stuffing yourself with foods you normally deny yourself at certain planned (or unplanned times).
The more pragmatic way to use so-called cheat meals or days is to use refeed days, where you increase your calorie intake (and usually your carbohydrate intake) in a methodical and controlled way. It is generally best to do this during a phase where you are trying to lose fat and your progress is stagnant to help bring certain metabolic factors back to life.
Conclusion
This is somewhat related to the previously mentioned habit of following an extremely bland and monotonous diet and thinking that you are more hardcore because of it. It is almost always the individuals who are very restrictive in their daily diet who end up with a hamburger tirade at the nearest McDonalds.
So what does this tell you? Well, for one, it means that you need to stop the nonsense and incorporate the foods you like into your diet. For another, you need to learn to understand that a cheat meal is simply a lame excuse to overeat on foods that wouldn't be out of your reach if you could control yourself. Lastly, realize that refeeds are the smarter approach in the long run and may actually have metabolic benefits for people who struggle to lose weight while on a calorie-restricted diet.
Final thoughts - why these habits will never be laid to rest
It doesn't bode well for future generations that many of the dietary habits discussed here, despite their futility, still characterize the bodybuilding and fitness subculture to this day. But at the end of the day, such quirks and idiosyncrasies are a natural part of evolution in many areas.
Many of these habits have evolved over decades and even if some of them are neither scientifically based nor practical, many people have found a way to make them work. I would be an arrogant person if I said that professional bodybuilders couldn't be successful by eating mass amounts of protein every 2 to 3 hours. But just because these people have chosen to eat this way doesn't necessarily mean it's optimal. Many people in the bodybuilding and fitness subculture are successful not because what they are doing is the right way, but because they are doing other things that mask and/or make up for their deficiencies and flaws.
I just find it ironic that so many people in the gym just mindlessly follow their role models and don't have a clue why they are actually practicing these habits. If Arnold Schwarzenegger insidiously told everyone that he only got hard and defined by cake and ice cream, I could well imagine that everyone would start swapping their protein shake for a bucket of Ben & Jerry's.
What I'm ultimately getting at is that unsubstantiated claims and baseless habits in bodybuilding and fitness will always exist, if not thrive, because people who are successful (or look like they're in good shape) are practicing these habits and because all the average exercisers are emulating them. This is the reason I always tell people to look at things critically and question the meaning behind everything they do. Take the time to educate yourself to avoid wasting time and effort both in and out of the gym.
References:
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- Oregon Health & Science University (2006, February 2). Scientists Dispel Late-Night Eating/Weight Gain Myth. ScienceDaily. Retrieved May 12, 2014, from http://www.sciencedaily.com/releases/2006/02/060202080832.html
- Hamilton-Reeves, J. M., Rebello, S. A., Thomas, W., Slaton, J. W., & Kurzer, M. S. (2007). Isoflavone-rich soy protein isolate suppresses androgen receptor expression without altering estrogen receptor-β expression or serum hormonal profiles in men at high risk of prostate cancer. The Journal of nutrition, 137(7), 1769-1775.
- Soybean isoflavones improve cardiovascular risk factors without affecting the reproductive system of peripubertal rhesus monkeys. J Nutr 126(1):43-50.
- Zhou JR, Yu L, Zhong Y & Blackburn GL. 2003. soy phytochemicals and tea bioactive components synergistically inhibit androgen-sensitive human prostate tumors in mice. J Nutr 133(2):516-521.
Source: https://www.muscleandstrength.com/articles/myth-fact-bodybuilding-nutrition-habits
A detailed look at what carbohydrate foods you should eat, when and why. This article is a must read for people who want to build muscle or lose weight.
I get asked a lot of questions regarding carbohydrate consumption and one of the common questions I get asked most often is "won't carbs make me fat"? This is not the case. Carbohydrates are an energy food for the body and are stored in your muscles and liver for use by the body. These carbohydrates are used by every cell in your body, by your brain and for the movement of muscles. Whatever you do, the glucose in your blood that comes from carbohydrates will be used to provide energy for that activity.
Most carbohydrate foods come from plant-based sources. The typical carbohydrate sources that will be eaten include bread, grains, cereals, fruits, vegetables, beans, peas and other legumes.
Some animal foods such as milk and dairy products contain a significant amount of carbohydrates. There are different types of carbohydrates, such as simple and complex carbohydrates, with simple carbohydrates being digested the fastest. Food sources of simple carbohydrates include table sugar, fruit, sweets, soft drinks and things like cakes and cookies.
Most sources of complex carbohydrates contain fiber, which is necessary for healthy digestion and can keep you fuller longer because it absorbs water, which increases the amount of food you eat. This also makes the stool softer and easier to pass through the digestive tract. In addition to this, soluble fiber can help stabilize blood sugar levels by slowing the rate at which glucose enters the bloodstream. They can even help to lower cholesterol levels, which is important for reducing the risk of cardiovascular disease. The feeling of satiety that fiber provides can also help people who are trying to lose weight to better control their appetite.
Some plant-based foods will contain more fiber than others. Good sources of fiber include fruits, vegetables, whole grain breads, whole grain rice, whole grain pasta, cereals, nuts, seeds and bran. Particularly good sources of soluble fiber are fruits, vegetables, beans and oatmeal. Other food sources of complex carbohydrates are classified as starch products and include things like bread, cereals, potatoes, pasta, rice, pulses, vegetables and seeds.
Do we need carbohydrates to survive?
Carbohydrates are the nutrients we need in the greatest quantities. According to published scientific articles, 45 to 65% of our total calories should be consumed in the form of carbohydrates. We need this amount of carbohydrates because carbohydrates are the body's main source of energy. Carbohydrates can easily be used by the body as an energy source. All tissues of the body can use glucose as an energy source. Carbohydrates are needed by the nervous system, kidneys, brain and muscles (including the heart) to function properly. Carbohydrates can be stored in the muscles and liver in the form of glycogen for later use.
The side effects of a low carbohydrate diet.
The low-carb diet is reported to be the best diet for fat loss. But this type of diet can also have side effects. One side effect is the depletion of muscle glycogen stores and since glycogen is stored along with water, this water also disappears from the muscles, which can lead to dehydration. Dieters consider weight loss due to the elimination of previously bound water to be fat loss, but this is not the case.
Another serious side effect that will affect your training goals is that you will tire more quickly while on a low-carb diet, which can lead to a feeling of lethargy that will rob you of your training motivation. This will then lead to less training, which in turn will lower your metabolic rate. Muscle glycogen is your muscles' normal choice of energy source and without glycogen your muscle fibers will contract less. In the absence of glycogen as an energy source, the body will initially use protein from the muscles and fat. In this initial phase, muscle breakdown will be rapid and caused by the use of readily available muscle protein for metabolism or for conversion to glucose as an energy source. If you then consume excessive amounts of protein, this situation will not be prevented as a calorie deficit will prevail.
Another important aspect of a low-carbohydrate diet is that if insulin levels are chronically low, the catabolism of protein will increase, while at the same time the all-important protein synthesis will come to a standstill. Another side effect of this type of diet is that muscles and skin will become flabby and saggy. Sagging muscles and skin do not look good and you will lose that healthy, glowing look even though you have lost some fat.
Low carbohydrate diets are also high in fat, which can be problematic. There are studies that show that increased consumption of animal products and/or saturated fats can increase the risk of heart disease, stroke, gallstones, kidney stones, arthritis symptoms, etc. Fat is certainly a necessary and desirable part of your diet, but should be consumed mainly in the form of healthy fats.
Another problem with low-carb diets is a potential lack of adequate amounts of certain nutrients, phytonutrients and antioxidants found primarily in legumes, vegetables, whole grains and fruits. These nutrients are even more important than normal in a high-protein, low-carbohydrate diet.
The conversion of glucose into glycogen
After a meal, blood glucose levels rise and the pancreas is the first organ to respond by releasing the hormone insulin, which signals the various body tissues to absorb excess glucose. The muscles and liver use this excess glucose to form glycogen. The muscles store about two-thirds of the total amount of glycogen present in the entire body and use this glycogen during exercise.
The liver stores the other third and makes it available to the brain and other organs in the form of blood sugar when blood sugar levels drop. Glycogen is designed to release glucose when needed. When blood sugar levels drop and cells need energy, a pancreatic hormone known as glucagon is released into the bloodstream. Thousands of enzymes in the liver cells respond by releasing a surge of glucose into the bloodstream for use by all the cells in the body. Another hormone called epinephrine does the same as part of the body's defense mechanism in case of danger.
The conversion of excess glucose into fat
Sustained high dietary glucose intake leads to increased fat synthesis. If the glucose intake is continued even when the glycogen stores in the muscles and liver are already completely full, this glucose is not excreted. Instead, it is converted into a form of energy storage that has an unlimited capacity - i.e. triglycerides, which are stored in fatty tissue. To do this, glucose is first converted into pyruvate in a process known as glycolysis. This pyruvate is then converted into acetyl-CoA, which is the starting material for the synthesis of fatty acids. This synthesis takes place in the liver. This is followed by the conversion of fatty acids into triglycerides (also in the liver) and the transport of these triglycerides into the fatty tissue, where they are stored.
Which carbohydrates should we eat?
First of all, we should leave out the foods we shouldn't eat, which include sweets, cookies, cakes, pastries and processed foods such as bread, pasta, white rice and basically any food that contains added sugar. The primary type of carbohydrates we should be eating are high nutrient density carbohydrate sources that contain vitamins, minerals and fiber. These high nutrient density carbohydrate sources not only have a lower impact on insulin secretion, but also provide your body with essential nutrients that improve metabolic function.
Many vitamins and minerals contained in carbohydrates are also co-factors that help the body to burn fat. Others serve as antioxidants, which are partly responsible for ensuring that the body's cells can function optimally. The fiber they contain promotes satiety, which reduces our urge to overeat. The group of carbohydrate sources with high nutrient density includes products made from whole grains, vegetables and fruit.
Processed or refined carbohydrates should be avoided completely, as many nutrients are lost in the processing process, resulting in foods that provide only empty calories and contribute little to optimal cellular function. Eating these types of foods stimulates the pancreas to release large amounts of insulin, which activates fat storage enzymes while inhibiting the activity of enzymes responsible for burning fat. This increases the likelihood of building up additional body fat.
If you are thinking about incorporating grains into your diet, then you should choose the brown varieties - foods such as brown rice, whole grain pasta and whole grain/multigrain bread - while avoiding the white types of these foods. 'Brown' cereals are processed more slowly by the body, ensuring that the glucose released is released into the bloodstream more slowly, which means that insulin levels will remain more stable and therefore the potential for fat storage will be lower.
As far as vegetables are concerned, you should choose the green varieties whenever possible, as these are extremely low in calories and can therefore be consumed in large quantities. Other vegetables such as corn, peas and pumpkin have a higher calorie content, but can be eaten in moderate quantities.
When it comes to fruit, you should avoid canned fruit as it is usually sugared. You should also limit your consumption of fruit juices, as these provide less - or no - fiber than fruit in its natural form and also contain fewer vitamins and minerals. Remember that liquids pass through the stomach very quickly, which in turn should result in a significant increase in blood sugar and insulin levels.
The importance of carbohydrate intake after training
The post-workout meal is the most important meal a person training with weights can eat. As mentioned above, glycogen stores are depleted during exercise and your liver and muscles will therefore be craving nutrients after your workout. The release of the enzyme glucagon synthase is activated and this enzyme is involved in promoting glycogen storage. This enzyme release, in combination with other transporters, promotes the rapid uptake of glucose, which enables glycogen stores to be replenished more quickly.
Delaying carbohydrate consumption by two hours can reduce the rate of glycogen resynthesis by 50%, which is why carbohydrate intake during the first hour after exercise is crucial. Depending on the amount of glycogen consumed during exercise, it can take up to 20 hours to replenish glycogen stores. Consuming carbohydrates with a moderate to high glycemic index has been shown to rapidly provide glucose to the muscles immediately after exercise, while low-glycemic carbohydrates have not been shown to provide the same rapid supply of glucose.
Carbohydrate intake immediately after exercise is therefore more than recommended, but studies have also shown that consuming some protein after exercise is also beneficial. Both the carbohydrates and the protein in a post-workout protein & carbohydrate mix will stimulate insulin secretion, which supports glycogen resynthesis, and the additional protein provides amino acids to the exercised muscles.
The recommended amount of carbohydrates after training is at least one gram of carbohydrates per kilogram of body weight. The consumption of whey protein after training works best due to the rapid absorption of this protein source, as the amino acids it contains reach the muscles more quickly. This is beneficial at a time when muscles are preparing for growth as it means that virtually all of the protein intake is used for muscle repair and growth with little loss.
Adequate hydration is also very important as glycogen is stored in the muscles along with water. So don't neglect your fluid intake after training.
How many carbohydrates do you need?
Glucose is oxidized by the body more efficiently than fatty acids and can be used under aerobic and anaerobic conditions. As a result, at least 50% of total daily energy should be consumed in the form of carbohydrates. Increased muscle activity requires an adequate supply of energy for ATP synthesis by the muscles.
When muscle activity increases, the adrenal cortex releases adrenaline. Adrenaline increases the breakdown of glucose (by activating the enzymes responsible for this breakdown and deactivating the synthesis enzymes). When muscle activity decreases, the release of adrenaline is stopped. When glucose becomes available again after a meal, the body begins to replenish muscle glycogen stores. Glucose can only be made available to the muscle cells by using stored muscle glycogen or from the liver via the bloodstream.
In contrast to digestible carbohydrates, dietary fiber and indigestible carbohydrates provide only a minimal amount of energy through fermentation by intestinal bacteria. Metabolization or fermentation of dietary fibre provides short-chain fatty acids that are absorbed via the intestine. The short-chain fatty acid butyrate is utilized within the colonocytes, while propionate and acetate are absorbed and transported to the muscles and liver.
Fermentable fiber provides approximately 2 kcal per gram. Indigestible components of dietary fiber are beneficial to the digestive tract because they promote the transport of nutrients and waste products in the intestines, reducing intramural pressure and promoting regular bowel movements.
Whole grain products provide complex carbohydrates and tend to provide more nutrients and fiber than products made from processed grains. Eating adequate amounts of whole grain products can reduce the risk of cardiovascular disease.
The recommended amount of carbohydrates for a recreational athlete is at least 60% of total energy intake (assuming that total energy intake is adequate). For endurance and strength athletes, 6 to 10 grams of carbohydrates per kilogram of body weight are recommended.
If you want to lose fat, a useful guideline is to reduce your calorie intake by at least 500, but not more than 1000 kcal compared to your maintenance calorie intake. For people who only want to lose a small amount of weight, a deficit of 1000 kcal will be too large.
As a guideline for minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie intake should not fall below 1200 kcal per day for women and 1800 kcal for men, but even these calorie amounts can be quite low.
Always remember the following: The absolute minimum amount of carbohydrates needed for healthy brain function is 150 grams.
Source: https://www.muscleandstrength.com/articles/are-carbohydrates-really-our-enemy.html
Pop-Tarts after training, egg whites and a metabolic boost. There are some strange habits in the world of muscle building nutrition. Find out which ones are legitimate and which ones might be a waste of time.
It's time we took a look at all the advances that have been made in the bodybuilding subculture over the last few decades. Thanks to iron athletes all over the world, we've wasted more egg yolks than any other species ever will and practically exhausted all the protein-rich foods on earth.
But fear not, the new generation of bros out there can now move on to more important topics, like which flavor of Pop-Tarts is best for IIFYM (if it fits your macros) and whether it's mandatory to consume a leucine-rich protein source exactly 30.5605767 seconds after finishing a workout for optimal protein synthesis.
Okay, satire aside. Fitness and bodybuilding devotees have developed some strange (for lack of a better term) habits over the course of evolution and health, fitness and bodybuilding that they believe are necessary to achieve the best possible appearance and performance. But the pragmatist in me wonders "why?" when faced with many of these habits.
Why do bodybuilders throw out the egg yolk and eat only the egg white? Why is sodium inherently unhealthy? Why is a bland, simple, monotonous diet inherently healthier and better for fat loss and muscle building? Why are carbohydrates banned after 6pm (or any other random time in the evening)? Why do most exercisers believe that their bodies will atrophy if they don't eat a meal exactly every 3 hours?
Do these habits make any sense or has the bodybuilding subculture instilled unsustainable and nonsensical practices in people who work out in the gym? Does the human body really work in such a "black and white" way as many of these iron addicts believe?
The task of examining these practices more closely for their meaning is onerous, but I believe it is worth the necessary time to look at these popular bodybuilding and fitness habits with an unbiased approach and examine what truly has a scientific basis and what is just utter nonsense propagated by people with ulterior motives and subjective views.
Let the games begin
This is the nuts and bolts folks - the point at which boys become men and girls become women... Okay, maybe I'm taking this a little too far, but I think you know where I'm going with this. Below you'll find a list of habits that are prevalent in the health, fitness and bodybuilding subculture, as well as a detailed look at whether or not they actually make sense in the big picture of things.
Before you read any further, take a moment to set aside any biases you may have about any habits you practice yourself. I myself was once a chicken breast loving, 6 meals a day eating, Tupperware carrying athlete, but thankfully my open mindedness has shown me that this may not be a necessary lifestyle - not even for bodybuilding purposes. If you're not open-minded and unwilling to accept facts based on scientific evidence despite your prior beliefs, then you're probably wasting your time.
1. the "anabolic window of opportunity" is not closing as quickly as you think
I find it fitting to start with the long-held idea that we only have a limited amount of time after a workout to replenish the body's depleted stores of nutrients. This is undoubtedly one of the most commonly practiced habits in the bodybuilding subculture, with many exercisers downright panicking if they have to go without their oh-so-valuable protein and carbohydrate shake for even 15 to 30 minutes after a workout.
It may come as a surprise to you that you actually have quite a bit of time after your workout (especially if you've eaten a solid meal before your workout ) to reap the physiological benefits of nutrient intake - and when I say "quite a bit of time", we're talking several hours, not just minutes as some people seem to think.
You might be wondering why this is the case. Well, you should consider that if you eat a meal of reasonable size before training, it will take more than 5 to 6 hours before circulating substrate levels (i.e. nutrient levels in the blood) return to baseline. Therefore, the food you ate before your workout will often continue to be used long after you have finished your workout.
In addition, the acute responses to resistance training such as an upregulation of GLUT4 expression in muscle tissue and an increased muscle protein synthesis response appear to persist for hours even if you have exercised in a fasted state (1. 2). However, if you have trained in a fasted state, it would certainly be wise to consume protein/amino acids very soon after training to take advantage of the acute metabolic response to training.
Conclusion
Now before you get the idea of starving yourself after a workout, it's worth noting that the bottom line here is not that you shouldn't eat anything at all after a workout...rather, it's that you shouldn't drive yourself crazy over every nanosecond that passes between your last repetition and your post-workout food intake. Just make sure you're eating a quality protein source for the first few hours after your workout (say 0 to 3 hours, depending on the study you're looking at) and you'll be fine.
2. if you want to do yourself some good...then eat the damn egg yolk too
As alluded to in the introduction to this article, many bodybuilders and health enthusiasts insist on forgoing whole eggs in favor of egg whites. This habit seems to stem from the idea that egg yolks contain fat (and cholesterol) and are therefore inherently useless and unhealthy. However, this assumption is very short-sighted.
Consider this: an egg white is only a few grams of protein with small amounts of micronutrients, while the egg yolk is a very nutrient dense food that contains significant amounts of B vitamins, fat-soluble vitamins (such as A, E, D and K) and is a good source of the essential fatty acid DHA, which is important for heart health.
If you are avoiding whole eggs (and/or egg yolks) for fear of their cholesterol content, then you should realize that scientific research suggests that dietary cholesterol is not as significant a factor as saturated fat consumption when it comes to raising cholesterol levels (3). Some studies even suggest that eating a few whole eggs a day may actually improve blood lipid levels and insulin sensitivity (4).
Conclusion
The main message is that food is much more than just its macronutrient composition and calorie content. The advantage of egg white is that it is low in calories and contains high quality protein, but this comes at the cost of a very low content of other nutrients. In contrast, egg yolks have a high nutrient density and are also an excellent source of protein and essential fatty acids.
Of course, egg yolks obviously contain more calories due to the additional macronutrients, but these are not "empty calories". In addition to this, egg yolks will satiate you much better than egg whites due to their fat content.
At the end of the day, don't be afraid to use a few egg yolks when preparing your morning omelette. Remember that when you eat whole eggs, you're getting the best of both worlds - and as an added bonus, you don't have to go to the trouble of separating each egg and worrying that every yellow drop in the pan is going to kill you.
3. want to build muscle? Then forgo a maximum insulin spike and increase insulin levels just a little.
Almost every gym junkie will tell you that you need to eat rapidly absorbable carbohydrates immediately after a workout to elicit a dramatic insulin response. This may sound good in theory, as insulin is a highly anabolic storage hormone and is beneficial for muscle building and repair.
But before you run off in search of the nearest dextrose-laden bottle of Gatorade to wash down your protein with, you should know that an exorbitant increase in insulin levels within the normal physiological range (the response is not linear) does not have many additional benefits in terms of muscle protein synthesis. Scientific research seems to suggest that even if some insulin enhances the muscle protein synthesis response to a food intake, there is a point of satiety beyond which additional insulin no longer produces a stronger desirable response (5).
In addition to this, you should also bear in mind that you can elicit a sufficient insulin response using complex carbohydrates, which do not necessarily have a high glycemic index. This is not to suggest that you don't need to increase your insulin levels, but a slow, sustained insulin response will have pretty much the same benefits in terms of muscle protein synthesis as a rapid, acute insulin response.
Conclusion
Ultimately, insulin does indeed enhance the muscle protein synthesis response to a nominal dose of amino acids, but excess amounts of rapidly absorbable carbohydrates are neither necessary for this nor do they provide any additional benefits (at least in terms of muscle protein synthesis). (6)
As for the carbohydrate source, this will primarily depend on what your overall goal is. I could see a point in using rapidly absorbable carbohydrates for endurance athletes and exercisers who need to replenish their glycogen stores as quickly as possible, or for bodybuilders doing very long training sessions. The other thing to keep in mind is that fructose (found mainly in fruit) is not an insulinogenic carbohydrate source, so you shouldn't rely solely on high-fructose foods (like most fruits) as a post-workout carbohydrate source.
4. the protein conundrum - do you really need 4.5 grams of protein per kilogram of body weight?
Protein, protein, protein...in the bodybuilding subculture, the idea that more is always better seems to prevail when it comes to protein. But how much do you really need? Many training methods and programs such as DoggCrapp Training preach that more than 4.5 grams of protein per kilogram of bodyweight is best, but there isn't much scientific research to suggest that you can benefit from such high amounts of protein.
In fact, an evaluation of protein requirements in strength athletes suggests that a more modest amount (around 2 to 2.7 grams of protein per kilogram of lean body mass) is sufficient for optimal 24-hour protein synthesis and nitrogen balance (7).
The key factor to consider in this context is that many bodybuilders and athletes use performance-enhancing substances that can promote nitrogen retention, so more protein will be better for these individuals. However, it is important that exercisers who do not use performance-enhancing compounds do not assume that they need such large amounts of protein either, as they simply will not benefit in the same way.
Conclusion
If you're an avid exerciser who doesn't use steroids or other performance-enhancing compounds that promote nitrogen retention, then there's no reason to consume 4.5 grams of protein per kilogram of body weight (unless you're into foul-smelling, gaseous emissions escaping your digestive tract aka "protein farts"). As mentioned above, scientific research suggests that efficient protein dosing is 2 to 2.7 grams of protein per kilogram of lean body mass per day.
For individuals using steroids or other performance-enhancing compounds, more protein will indeed likely provide additional benefits, meaning that the 4.5 grams of protein per kilogram of body weight makes sense in this case (however, this does not mean that there is no maximum).
The best way is to ensure that you are consuming nominal amounts of protein in conjunction with sufficient amounts of carbohydrates and fats to meet your daily calorie allowance.
5 The rise of IIFYM and Pop-Tarts - say goodbye to these micronutrients
This is one of the more fun topics I like to discuss because people seem to tend to stick to their opinion rock solid-no matter how many scientific facts contradict their view (and I love these heated discussions). If you're not familiar with the term IIFYM, it's a nutritional approach based on the idea that the amount of macronutrients and calories is most important, while everything else contained in the food consumed and other factors are largely unimportant.
Much to the chagrin of all "clean eating" advocates, the IIFYM mantra has - for whatever reason - driven many exercisers to eat more Pop-Tarts (and I'm sure Kellogs loves this).
The most important thing that many people jumping on the IIFYM bandwagon overlook is the lack of micronutrient dense foods and a lack of fiber in their diet. As mentioned above, food is much more than a source of calories and macronutrients and overlooking the need for fiber and micronutrients in the diet is probably not a healthy way to eat. Another problem is that the diets of many of these people contain large amounts of sugar and trans fats and yet these people think they are meeting their macronutrient needs.
In addition, it's important to remember that metabolic rates slow down as we age (and these people often lead more sedentary lives), so the headroom available for high calorie density foods like Pop-Tarts decreases. Things you can probably get away with as a teenager will take their toll in later years of your life. I had a lot of friends who could eat tons of pizza, ice cream and all the "good" stuff in their youth and still stay slim. Some of them have maintained those eating habits and are now quite flabby (and in their mid-twenties).
I should clarify that IIFYM is also no better or worse than many other dietary approaches, as it is simple and very practical. However, my main concerns are that people forget the importance of micronutrients, that they don't eat enough fiber, and that they end up lacking the self-control to eat only moderate amounts of the foods they love and therefore end up stuffing themselves with uncontrolled amounts of it.
Conclusion
IIFYM is not an excuse to ignore the importance of micronutrients and fiber or to eat exorbitant amounts of sugar and trans fats. If you're a health-oriented strength athlete trying to develop rock-chiseled abs, it's highly unlikely that you'll meet your macro and micronutrient needs by relying on Pop-Tarts and protein shakes.
Macronutrients and calories are indeed the most important factors that will determine whether you will gain weight and what you will perform, which is why IIFYM makes sense in this regard. Just remember to eat foods with high nutrient density and to diversify your diet. There's no reason you can't achieve your body development and performance goals while enjoying the foods you like, but do so in moderation - a slice of cake won't hurt you, but a whole cake might.
6. is your metabolism running at full speed?
The typical mantra in the bodybuilding subculture is that you should eat every 2.5 to 3 hours to keep your metabolism running at full speed. However, this is neither scientifically nor anecdotally true.
The theory that you need to eat frequent meals regularly throughout the day seems to be self perpetuating thanks to mainstream media and high profile bodybuilders extolling the virtues of eating continuously versus eating a few larger meals more spaced out. But frequent smaller meals don't stimulate your metabolism any more than eating just two or three times a day. Here is the reasoning:
Assuming that the energy/nutrient intake is the same for both diets, the thermic effect of food (TEF) will also be identical - regardless of how the nutrients are distributed throughout the day. For example, let's say you eat 3 meals one day (each containing 60 grams of protein, 60 grams of carbohydrates and 20 grams of fat) and 6 meals another day (each containing 30 grams of protein, 30 grams of carbohydrates and 10 grams of fat). The thermic effect of the food per meal will be higher on the days with 3 meals per meal, but over 24 hours the total thermic effect of the food will still be the same as on the days with 6 meals because you eat fewer meals. Another example would be if you have a whole pizza in front of you. The thermal effect of the food when you eat the whole pizza will be the same regardless of how many pieces you divide the pizza into. You could eat half a pizza at 2 meals or an eighth of a pizza at 8 meals - the overall thermal effect will always be the same in the end.
Conclusion
Don't buy into the idea that eating smaller, more frequent meals will somehow magically increase your metabolic rate more than eating fewer larger meals, as this is not the way the body thermodynamically responds to food. At the end of the day, the total energy intake (and also the ratio of macronutrients) will determine the thermic effect of the food - not the frequency of food intake.
These were the first 6 bodybuilding nutritional habits that turned out to be myths and misinterpretations of scientific facts in some respects. In the second part of this article, we will take a look at 6 more common bodybuilding nutrition habits and their truthfulness.
Source: https://www.muscleandstrength.com/articles/myth-fact-bodybuilding-nutrition-habits
In the first part of this article, I introduced the concept of nutrient timing and took a closer look at two of the key phases of nutrient timing: The energy phase and the anabolic phase. In the second part of this article, I will look at two more key phases of nutrient timing: the growth phase and the "rest of the day" phase.
Nutrient timing - the growth phase
After protein and carbohydrate intake during the energy phase and the anabolic phase, the net protein balance has shifted into positive territory. Muscle glycogen stores have been replenished, catabolism has been reduced and anabolism has been increased. Now it's time to think about how we can take this process further. Ultimately, all the damage has already been done and the acute phase of the response has begun to repair the damage, which means your metabolism will be running at full speed until tomorrow - so it's definitely time to eat something.
However, even though your body is in a remodeling phase, it will quickly return to its normal physiological function during the growth phase. In other words, this means that the growth window closes and we have to say goodbye to the increased insulin sensitivity. You can sit back and watch the levels of your muscle-building hormones drop. In addition, protein turnover will drop and reach a rate only slightly above normal.
During this slow return to "normal", it is important to stop eating high-glycemic carbohydrates and fast-digesting proteins. That's right, even though these foods were the anabolic superstars during the energy phase and the anabolic phase, you must abstain from them during the growth phase and the "rest of the day" phase. High insulin levels are great during and after a workout, but if your insulin levels are elevated throughout the day, your reward will be extra flab.
The "when", "what" and "how much" of the growth phase
Although the exact "when" during the bulking phase is a bit fuzzy, studies conducted at the University of Western Ontario have shown that as long as muscle glycogen levels are not severely reduced (which would be defined as depleting glycogen stores by more than 70%), carbohydrate and protein meals can help replenish depleted glycogen stores in less than 6 hours. For the sake of simplicity, I will therefore consider the growth phase to be a period of 6 hours after training.
During the growth phase it is important to continue to consume some protein and carbohydrates, however you should definitely start to reduce the total amount of carbohydrates consumed per meal while increasing the amount of protein per meal. While a carbohydrate to protein ratio of 2:1 was recommended for the energy and anabolic phases, a ratio closer to 1:1 would be optimal now.
You should also start chewing real food now instead of sipping drinks. If we assume that you drink a post-workout drink immediately after training and you train in the morning or early evening, then you will have enough time for two solid meals, which should consist of slower digesting protein (meat, cottage cheese, quark, yogurt, etc.) and low-glycemic carbohydrates (fruit, vegetables, beans, quinoa, etc.). If you train late at night, you're screwed - no, just kidding. If you train late at night, then you can just eat one meal and either have a midnight shake (casein and some oatmeal would be a good choice), or just skip the second meal of the growth phase.
How much you eat will ultimately depend on your goals. Once you have calculated your daily energy requirements, simply plan these meals into your daily calorie intake. Remember that the growth phase, just like the energy phase and the anabolic phase, is characterized by increased fat oxidation (even in the presence of a few dietary carbohydrates). Use this to your advantage by consuming the majority of your daily carbohydrate intake during these three phases.
Nutrient timing - the "rest of the day" phase
Those who have done the math will realize that the energy phase, anabolic phase and growth phase cover about 7 to 8 hours of your training day. During these 7 to 8 hours you will eat 4 meals. Assuming that you sleep about 8 hours a day, that leaves 8 to 9 hours and 3 meals. It is these 8 to 9 hours and 2 to 3 meals that I consider to be the "rest of the day".
Since the rest of the day is characterized by normal physiology, the food you eat during this phase should be adapted to what you know about your tolerance to carbohydrates and fats in your diet. Some will likely have a relatively poor carbohydrate tolerance and relatively low insulin sensitivity. As a result, these people should eat mainly protein and fats during the day. Others will do better with more carbohydrates. As a result, these people should eat more protein and carbohydrates during the rest of the day (although adequate fat intake and especially essential fats should not be neglected).
In my experience, most exercisers interested in maintaining a low body fat percentage will benefit from simply eating protein and fats (with vegetables) during the 3 meals of the "rest of the day" phase, maintaining a 2:1 carbohydrate to protein ratio during the energy phase and anabolic phase, and maintaining a 1:1 carbohydrate to protein ratio during the 2 meals of the growth phase (with some healthy fats allowed during the growth phase as well).
The "when", "what" and "how much" of the "rest of the day" phase
As already mentioned, the "rest of the day" phase is what remains after your training and the 6 hours after training. During this time, it is important to use what you know about your body to determine what you will eat, while your goals will determine how much you should eat. Some will get away with meals consisting of a few carbs, protein and a few good fats, while others will need to limit themselves to meals consisting of protein and fat combined with some vegetables.
Regardless of which group you belong to, you can assume that your muscle glycogen stores have been fully replenished during your energy phase, your anabolic phase and your growth phase and that you have done everything in your power to stimulate the growth and recovery process.
An interesting way to look at your food intake during a "nutrient timing" day is that during the 3 meals of the "rest of the day" phase you eat what an Atkins diet recommends, while during the growth phase you eat analogously to the Zone diet and during the energy phase and the anabolic phase you follow the type of diet officially recommended by organizations such as the DGE (German Nutrition Society).
Of course, this system was not designed to merge the three major nutritional directions, but to use what we currently know about training metabolism to meet your daily energy needs and thereby optimize growth, adaptation, performance and body composition. However, it's certainly interesting to see that the most effective nutritional strategy for athletes uses the best of the three most popular diets and finds a happy medium.
Wouldn't it be time to start using this information to support your training? If maximum muscle gain, increased athletic performance, positive changes in your body composition and a significant improvement in recovery are your goals, then I encourage you to give the principles of nutrient timing a chance.
References:
- Bishop NC, Gleeson M, Nicholas CW and Ali A. Influence of carbohydrate supplementation on plasma cytokine and neutrophil degranulation responses to high intensity intermittent exercise. Int J Sport Nutr Exerc Metab 12: 145-156, 2002.
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Source: https://www.t-nation.com/diet-fat-loss/science-of-nutrient-timing-2
By John Berardi, PhD
