TC got it right. I have been doing this for years. We are designed to eat that way!!!
I’d like to know more about the study referenced, as in total CHO.
if someone is on a LC diet how would that lead to elevated fasting BS levels?
btw- I tend to agree with the article as a whole though
Considering that Ori(as well as others) wrote about this like 10 years ago, and that it’s based on the assumption that this is how our ancestors ate, should it really be called the “new” way to eat. It’s actually the old way to eat.
Another thing that has been bugging me as well, and perhaps this will show just how bad my grammar is, but shouldn’t the Indigo-3G ad on the home page say “partitons” instead of repartitions? Or is it actually sending nutrients that were in the fat to the muscle? What I’m thinking is that it’s partitioning/diverting/directing freshly consumed nutrients to muscle instead of fat. I know this may be semantics, but if I’m correct it’s kind of bugging me.
[quote]jehovasfitness wrote:
I’d like to know more about the study referenced, as in total CHO.
if someone is on a LC diet how would that lead to elevated fasting BS levels?
btw- I tend to agree with the article as a whole though[/quote]
Summary
Background & aims
This study characterized the glucose and insulin responses to temporal alterations in meal frequency, and alterations in the macronutrient composition.
Methods
Eight subjects underwent three separate 12-h meal tests: three high carbohydrate (3CHO) meals, 6 high carbohydrate meals (6CHO), 6 high-protein meals (6HP). Blood samples were taken at 15-min intervals. Integrated area under the curve (AUC) concentrations for glucose and plasma insulin were determined (total, 4-h, and 2-h blocks) for each meal condition.
Results
Baseline glucose and insulin values were not different between study days. Peak glucose levels were highest on the 3CHO day; however the 12 h glucose AUC was higher during the 6CHO condition (p = 0.029) than 3CHO condition, with no difference in the insulin response. The 6HP condition resulted in a decreased glucose AUC (p = 0.004) and insulin AUC (p = 0.012) compared to 6CHO.
Conclusions
In non-obese individuals, glucose levels remained elevated throughout the day with frequent CHO meals compared to 3CHO meals, without any differences in the insulin levels. Increasing the protein content of frequent meals attenuated both the glucose and insulin response. These findings of elevated glucose levels throughout the day warrant further research, particularly in overweight and obese individuals with and without type 2 diabetes.
thanks, I see someone on the spill mentioned the study, but thanks for the extra info
I think the “frequent CHO” meals should also be emphasized when people speak of this “proving” 3 meals are really better than 6.
That said, I’m really not defending the 6-meals/day idea any longer, but let’s not glamorize something when it goes beyond just # of meals, but the the macro content as well
[quote]jehovasfitness wrote:
I think the “frequent CHO” meals should also be emphasized when people speak of this “proving” 3 meals are really better than 6.
That said, I’m really not defending the 6-meals/day idea any longer, but let’s not glamorize something when it goes beyond just # of meals, but the the macro content as well[/quote]
i just dont see how its possible for a person who weighs over 200lbs and may require 300g of protein or more, and get it in only 3 or 4 meals. 6 high protein meals a day just make it easier, and according to the study, if i am interpreting the lingo right, actually decreased glucose and insulin levels.
I get in 300 g of pro in 4 hrs. Could do more if i wanted. Pro is my favorite macro to eat. HOw much someone can sonsume of a certain macro in certain amount of time or certain number of meals and is highly individual. You have to work your diet to how you can eat and what you need to eat. So if you can consume all your macros in 3 meals then you better add another meal in there. If you cant get all your protein in 4 meals then better add another pro meal
[quote]ryanbCXG wrote:
I get in 300 g of pro in 4 hrs. Could do more if i wanted. Pro is my favorite macro to eat. HOw much someone can sonsume of a certain macro in certain amount of time or certain number of meals and is highly individual. You have to work your diet to how you can eat and what you need to eat. So if you can consume all your macros in 3 meals then you better add another meal in there. If you cant get all your protein in 4 meals then better add another pro meal[/quote]
i guess it is highly individual then. i just prefer a meal with 50g of protein every 3 or so hours to feel satiated throughout the day.
[quote]ryanbCXG wrote:
I get in 300 g of pro in 4 hrs. Could do more if i wanted. Pro is my favorite macro to eat. HOw much someone can sonsume of a certain macro in certain amount of time or certain number of meals and is highly individual. You have to work your diet to how you can eat and what you need to eat. So if you can consume all your macros in 3 meals then you better add another meal in there. If you cant get all your protein in 4 meals then better add another pro meal[/quote]
I doubt this unless you’re referring to protein shakes… that said, I think there’s a difference between one wanting to get huge and one that wants to be healthy.
The former doesn’t care about fasting BS levels at the expense of being smaller.
So, I think these recommendations are more based on the normal American, or one looking for fat loss, as in for fat loss it seems there’s no need to eat 6x/day
[quote]MattyG35 wrote:
Considering that Ori(as well as others) wrote about this like 10 years ago, and that it’s based on the assumption that this is how our ancestors ate, should it really be called the “new” way to eat. It’s actually the old way to eat.
[/quote]
There’s nothing new under the Sun.
[quote]wannabebig25 wrote:
[quote]ryanbCXG wrote:
I get in 300 g of pro in 4 hrs. Could do more if i wanted. Pro is my favorite macro to eat. HOw much someone can sonsume of a certain macro in certain amount of time or certain number of meals and is highly individual. You have to work your diet to how you can eat and what you need to eat. So if you can consume all your macros in 3 meals then you better add another meal in there. If you cant get all your protein in 4 meals then better add another pro meal[/quote]
i guess it is highly individual then. i just prefer a meal with 50g of protein every 3 or so hours to feel satiated throughout the day.[/quote]
Damn bro…It’s really tough for me to keep meals under like 80-100g protein…how the fuck do you do that?
[quote]facko wrote:
[quote]wannabebig25 wrote:
[quote]ryanbCXG wrote:
I get in 300 g of pro in 4 hrs. Could do more if i wanted. Pro is my favorite macro to eat. HOw much someone can sonsume of a certain macro in certain amount of time or certain number of meals and is highly individual. You have to work your diet to how you can eat and what you need to eat. So if you can consume all your macros in 3 meals then you better add another meal in there. If you cant get all your protein in 4 meals then better add another pro meal[/quote]
i guess it is highly individual then. i just prefer a meal with 50g of protein every 3 or so hours to feel satiated throughout the day.[/quote]
Damn bro…It’s really tough for me to keep meals under like 80-100g protein…how the fuck do you do that?[/quote]
a protein shake with 50g of protein, or like 8oz of meat keeps me pretty full lol. its actually a struggle just to down 50g worth of eggs.
This is good news. I was feeling inadequate about my 4 meals a day. In the first two meals I eat 75-100g of protein from meat alone. The third meal I split into two for convenience. As long as I eat enough calories, my body eventually adapts to whatever eating plan I lay out for it.
@Wannabebig - personal preference/stomach size mate, I also have no problem hitting 300g in the feast period with room to spare! I started doing this roughly 4 days before TC posted as I’d recently read CT’s Pulse Feast and adapted it for myself. Bit of info on my profile - I normally train/cardio A.M, drive an hour to work, work 7 hours, drive an hour back, train weights then home, my job is a desk job (however I choose to stand rather than sit as I have a stall), thus my energy requirements throughout the day before training are minimal. So my daily looks like this;
6 A.M - wake, shower, pre-wo
7 A.M - workout with BCAAs/intraworkout drink
8 A.M - shake with 2 scoops
1 P.M - shake with 2 scoops
4.30 P.M - pre-wo
5.15 P.M - workout with intraworkout
6.30 P.M - shake with 1 scoop
7-10/11 P.M - feast remainder of macros
Depending on how I’m feeling after A.M workout if needed I may have a piece of fruit but I rarely feel depleted or starving (only during the first few days while I was adjusting from HF) to the extent that I need this. The first few days sure there was definitely an adaptation procession to conquer but by halfway through the week I had no problems with it at all, no indigestion during the feast or after (actually noticing my digestive system becoming more efficient) and as TC mentions you feel kinda ‘electric’ - definitely feel more alert at work with lethargy being the last thing on my body’s mind. Monitored my weight last week and reduced cardio so I was in maintenance rather than deficit and noticed no weight loss, I understand this is only a week but hey gotta hold some relevance. I’m happy eating like this thus far and it feels great to stuff my face in a way that it feels like cheating but I’m not, I mean Semolina (grits) with vanilla extract, vanilla whey and a bit of honey now to me tastes as good as a vanilla slice haha.
My 2 cents.
@Jehovasfitness - we have a similar culture in the U.K atm where people are still obsessed about eating 1kg of rice a day to ‘get awoke’ because ‘I’m on da bulk’ and then use a drastic cut just before summer. Thus accounting for the mass increase of ‘Cell-Tech, Limited Edition Ultrahenavolumizinggrtswolematrix’
I agree there is nothing new here. Articles about this sort of eating have been available for sometime, but it is nice to see an article like this appear now, when people are advocating 6 and 8 meals a day.
30g of protein (actual food no shakes) leaves me feeling full 
Probably 100g of protein from real food for me. Protein from shakes is really a distant second option. Most meals are between the 30 to 50g range for PRO, but on weekends I usually have my first meal I’ll eat around 4pm after training and that can be between 70 to 100g of protein and 20 to 30g of carbs. I use this approach to strictly improve my insulin sensitivity - I’m not a big advocate either way of 1 or 8 meals.
[quote]jehovasfitness wrote:
30g of protein (actual food no shakes) leaves me feeling full [/quote]
Same here… usually.
Although I can eat a LOT of steak if I exclude the carb foods.
wow… my lunches are 12 oz of meat and 2 eggs and those are my small meals… 8 hours is plenty of time to get in lots of calories.
Anyway, Berkhan was promoting IF and busting the muscle loss myth when T-Nation was still talking about the importance of eating 6 meals a day. I remember connecting the dots on constant eating reducing insulin sensitivity over a year ago when I first started reading about IF.
Heck, these supplement companies have to walk a fine line between acknowledging reality (that you won’t lose muscle) and promoting the need to use their supplements.