Questions about fitness

thelostbreed02

Is it better to eat small but adequate protein postworkout and then eat a big meal hours later before bed or is it better to eat a lot postworkout and eat little a bit later closer before bedtime? My goal isn't weight loss but I'm trying to limit fat gains. Or is it just calories in vs calories out? But then I heard some things about insulin sensitivity and such and such I dont really know. Advice much appreciated

mmapags

For the goals you state, it makes no difference.

If you were a body builder trying to gain every last bit of muscle and maximize Muscle Protein Synthesis, you would want to split your protein intake into multiple meals. But for the average person, it's not that critical and specific timing is irrelevant. And there is no particular benefit to a lot of protein post workout. Muscle Protein Synthesis happens for up to 72 hours after workout. There is some limitation to the rate of MPS and the type of protein. This can get really technical with the type of protein, whey or meat etc. For the average person training it's majoring in the minors.

TLDNR, let preference and adherence drive your protein intake and you'll be fine. Limiting fat gains is driven by a dietary surplus and insulin sensitivity is not something you have to take into account.

ETA: To clarify, limiting fat gains is driven by the size of any dietary surplus. The less surplus the lower the fat gains.

MikePTY

I'd just worry about hitting your daily protein goal, and then eating at mealtl times that are convenient to your schedule and personal preference (some people find it beneficial to eat close to a workout, others don't)

jjpptt2

it doesn't matter, just focus on cals in vs cals out for now. If one of those eating/timing approaches better helps you stay on track with cals in, then that's the one you should follow.

kshama2001

Here's what the posters above me have said, in graphic form: