4 Vs 2 Meals For Muscle??

January 5, 2016

Food & Health, Muscle Building, Nutrition

Two well-controlled studies have shown the superiority of 4 meal doses of 20g whey eliciting a stronger anabolic response during a 12-hour period than 2 doses of 40g or 8 doses of 10g.

This may be important for folks whose goal is maximizing rates of muscle gain. Look to a minimum of 4 daily meal doses of protein at of at least 20-40 g and with older subjects, 35-40g to maximize the anabolic response.

References:
– AARR Dec 2015
– http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650697/pdf/tjp0591-2319.pdf
– http://www.ncbi.nlm.nih.gov/pubmed/23067428
– http://www.ncbi.nlm.nih.gov/pubmed/22313809
– http://www.ncbi.nlm.nih.gov/pubmed/22338070

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