🍔LET'S TALK ABOUT WHEN TO EAT AND HOW MUCH🍔
Ok guys, so this question has variants of different answers depending on who you may speak to and of course, for more precision, depending on you metabolic rate and Lean Body Mass (aka. how fast does your metabolism work and how much lean muscle you have). It will also depend on your goals: do you want more muscle mass 💪(bulk / lean bulk) or fat loss. 🔥 Sum up: If you want to gain mass, you must eat 300-500 cal over what you burn (= more carbs and more protein). If you seek fat loss, then you must eat 200-400 cal under what you burn. In order to figure out what you burn you DO have to see a specialist, because it will depend on the metabolic rate, the lean mass, and the frequency and duration and intensity of your workouts.
Back to the main subject, which will mainly talk about the protein intake... So, how often and how much for a maximal protein synthesis? The point here being (gaining lean muscle mass).
There has been research in groups where people were taking different protein intakes at different intervals after intense resistance training (will do a post soon on the best type of training for muscle gain... So stay tuned for next week's article). In the study, there were multiple variants (all concluding to a total of 80g of protein in 12h time total) , but the best protein synthesis ratr was achieved by the group taking 20 grams of protein every 3 hours after the workout. Note here that the workout in this case was legs based. In case of full body workouts, there is need for more protein, suggesting an intake of 30 to 40g would be more indicated.
So, to resume... If you want the most gains in lean mass, you need to eat every 3h, about 20-40g of protein (dont forget the factors mentioned in the beginning of the post). NOTE...🙌 It is not a must to eat every 3h to have gains. We were now talking about most productive. What matters most is the caloric intake compared to what your body burns, and what type of calories you eat (duhhhh...). Millions of types of diet exist. And they do work if it's what's best for YOU. Stick to something you can follow long term.
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