In light of studies showing no upper limit to protein absorption in a sitting, as well as a prolonged anabolic response to high intake in a sitting (12 hours post 100 gram ingestion), I’m curious if anyone has experimented with new dietary strategies?
Instead of 6-8 meals per day of 20-25 grams of protein (a once held maximum benefit belief), I’m considering 3 meals containing 75-100 grams each.
My thought processes is that I could take advantage intermittent fasting, still hit macros, eat larger quantity meals I actually enjoy each time… and not be burdened with prepping/eating 6x plus per day.
I’m thinking a protein shake on top of a whole food meal could go a long way, and possibly give the metabolic effect of Micellar casein we often read about on T-Nation.
I understand frequency is a concern, but it appears with large volumes of protein in a sitting the anabolic response is up to 12 hours long.
Just curious if anyone has experimented, specifically with strength and hypertrophy as the goals.
I have never eaten 6-8 meals and know very few people who actually do. Total calories and total protein is what matters. If you are eating a lot and need smaller meals or your digestion is better, I can see an argument for it but, in terms of muscle/body comp there is no benefit.
Yes, but that alone is a gross oversimplification concerning body composition. Blood sugar spikes facilitate a biological environment that allows body fat storage. (A lifesaving capability when you don’t know when you will eat again given by God) Frequent protein meals allow you to eat again before your blood sugar becomes low, so the blood sugar spike is much smaller than when you blood sugar drops much lower before eating. With frequent protein meals you are signally your insulin lifesaving system that the next meal is coming soon and your services are not needed. [These frequent protein meals need to be void of processed foods and simple sugar to avoid a blood sugar “spike.”]
And you are overcomplicating things. The environment for fat storage is only an issue if you are overeating and not doing anything. Studies have been done on meal frequency, and it did not matter for fat loss, gaining or maintaining. If frequent meals help you eat more protein without bloating cool. But acting like it’s a game changer for body comp is reaching.
I suppose my post could’ve been summarized as intermittent fasting with massive amounts of protein at each meal.
Meal spacing in general seems to provide a number of benefits, and ameliorates fat storage concerns discussed above. If enough protein in one meal is ingested to spike an anabolic response for 12 hours, and the body can “reset” and perform other functions as well, including reverting to fat oxidation for energy, where is the limiting return for each side of the fence?
I admittedly used ChatGPT for the following about generalized benefits of meal spacing. It certainly seems to provide a lot of qualities I would appreciate, especially if I can boost the anabolic window for 12 hours at a time.
I think OMAD, or maybe an alteration to two meals per day could even fit, considering. (TwoMAD??)
I am curious how rapidly, or evenly, the 12 hour anabolic response wains from the point of ingestion to hour 12.
Meal Spacing and Health Benefits
Strategic timing between meals offers numerous physiological advantages:
Metabolic Efficiency
Allows complete digestion between eating periods
Supports optimal insulin sensitivity
May enhance metabolic flexibility (switching between fuel sources)
Potentially increases fat oxidation during fasting windows
Digestive Health
Gives the digestive system time to complete processing
Reduces constant digestive demands
May decrease bloating and digestive discomfort
Supports healthy gut microbiome cycles
Cellular Repair Processes
Activates autophagy (cellular cleanup mechanisms)
Enhances cellular repair during non-feeding periods
May reduce cellular oxidative stress
Supports mitochondrial health
Appetite Regulation
Helps normalize hunger hormones like ghrelin and leptin
May reduce unnecessary snacking
Creates more structured eating patterns
Can improve relationship with hunger cues
Energy and Cognitive Benefits
Many report improved mental clarity during fasting periods
Stabilizes energy levels throughout the day
Reduces post-meal energy slumps
May enhance focus during work or activities
Longevity Potential
Associated with various longevity pathways
Mimics some benefits of caloric restriction
May support healthy aging processes
Reduces overall metabolic burden
Circadian Rhythm Support
Aligns eating with natural biological rhythms
May improve sleep quality when evening meals are earlier
Supports proper hormone cycling
Enhances overall metabolic timing
Common meal spacing approaches include:
Time-restricted eating (8-10 hour eating window)
Three distinct meals without snacking
Longer overnight fasts (12-16 hours)
Occasional longer spacing periods (24-36 hours)
The optimal spacing varies by individual factors including activity level, health status, and personal goals.
I perfected the frequent protein meals over three decades. Getting to around 8% body fat was a piece of cake and was the last two decades that I competed, which I did about three times every year. The only reaching I knew was that I was ‘reaching’ for perfection.
I have most confidence in what worked for me, not on the best science. I had results evidence, not current theory and “follow the science” hope.
I am totally on board with this approach. I do believe you would need to objectively try the two massive meals per day and monitor your outcome. If you are satisfied, great. I would think that your two metrics would be strength and appearance in the mirror. It is my opinion that the ideal walking around percent body fat is 15%. I could easily maintain that on two meals per day.
But I stand that I believe the easiest method to get much below 10% body fat with a lot of muscle is frequent protein meals.
It’s currently strength. I’m training for a PL meet in December, but I don’t eat like a whale and chalk it up to powerlifting so the mirror works out on its own.
This is certainly an acceptable level of body fat for me for strength. I can still eat enough to fuel performance.
You’ve done it, so it’s impossible to argue. Many others have as well.
My question though is whether or not new information could change this. It won’t negate it, but there certainly could be another path once not recognized due to belief “too much” protein would be a waste. If one wanted to really absorb 200+ grams per day, they had to space meals.
Apparently this isn’t the case. I may go sub 10% post December meet just for fun on an alternate plan to see how it goes.
I haven’t been that lean since wrestling decades ago, but I do remember quite a bit of whatever we would call fasting now, just in deficits for weight class management. So I also know one can be extremely lean without eating 6-8 small meals daily.
Curious how that will work with macros supporting hypertrophy.
In this thread I have not ventured into what all is involved to be competition ready. It is much more than frequent protein meals. That is just the diet starting place. The lowest body fat I mentioned was around 8%. That is when the real battle to be stage ready begins.
Meal 1: Post-workout concoction about 65 g of protein from Whey, greek yogurt, and kefir. 8 am
Meal 2. Lunch. About 60 g or protein from meat, nuts, Ezekiel bread.
Meal 3. Dinner. About 60 g of protein from meat, eggs.
I weigh about 175 lbs, so not quite getting the 225-300 g of protein you’re talking about, but I’ve been adding another 25 g of casein pre-bed over the last week.
Pretty far off topic, but I just need to ask. Considering all the calcium in casein doesn’t its calcium negate much of the absorption of the magnesium in the ZMA that I take at bedtime?