Meal Timing Matters

tquill

Before the MFP bandwagon jumps in like a cage full of water-sprayed monkeys... check the link:

http://www.simplyshredded.com/the-truth-about-protein.html

Long story short, Layne Norton, a PhD, and natural body builder talks about how larger and fewer meals throughout the day can have benefits over smaller and more frequent meals, assuming you're splitting your daily protein evenly over your meals.

The article also talks about some protein sources could be considered "better" than others... just something I considered interesting.

Anyway, just something I thought others might enjoy reading.

RangerRN507

BEFORE THE ****-STORM FOLLOWS!! IM WITH YOU MAN I HAVE ALWAYS BEEN A HUGE NUTRIENT TIMING ADVOCATE AND I RUN 5:10 MIN MILES, DL 500LBS AND WORK SIDE BY SIDE WITH SOME OF THE BEST ATHLETES IN THE MILITARY AND WE ALL AGREE....BUT YOUR PROBABLY ABOUT TO GET A HUNDRED PEOPLE HERE TELL YOU IT DOESNT MATTER. STICK TO YOUR GUNS BRO NUTRIENT TIMING IS WHERE ITS AT. RANGERS LEAD THE WAY <2>

GreatDepression

Yeah, meal timing does matter for optimal results in getting lean (body builders do this). It also requires a lot of extra diligence and dedication too which may not be worth it for people just wanting to moves towards general better health. Most people here aren't training for body competition so that's why the community is generally dismissive of meal timing.

SideSteel

In, this should be a fun thread.

RangerRN507

yup every time I see this topic its bombarded by a bunch of people who think you can just pound 1500 calories in one meal and call it good for the day lol cracks me up every time

Chief_Rocka

I vote we change the title to "Matters of Meal Timing."

usmcmp

There are more "optimal" ways to eat especially for bodybuilders who are looking for a slight edge.

Stepping back from bodybuilders let's talk the average person trying to lose weight. If eating 6 times a day causes them to go over their calories, but eating twice a day helps them keep a calorie deficit wouldn't you say that for that average individual eating twice a day is "optimal"? I'm not talking about body composition or health, just pure weight loss.

SideSteel

This discussion depends heavily on context. The bigger issue isn't whether or not meal timing matters, the issue is how much it may matter, WHY it may matter, and in what context?

Are we comparing something absurd like getting all your protein in a single dose, or are we comparing typical eating behaviors where people tend to consume multiple mixed meals throughout the day. Are we talking about advanced athletes looking to optimize every variable possible for a competition? Or are we talking about the person straight off the couch who is just trying to stop drinking mountain dew?




I'm rambling but:

Saying "it matters" is just about as silly as saying "it doesn't matter" without providing context around that discussion.

ironanimal

The fuse is lit.

usmcmp

So just saying "it matters" is just about as silly as saying "it doesn't matter" without providing context around that discussion.

This is what I was getting at. You said it better in fewer words.

EvanKeel

Meal Timing Matters...


...if we construct a scenario in which it actually matters. K. Noted.

vjohn04

yup every time I see this topic its bombarded by a bunch of people who think you can just pound 1500 calories in one meal and call it good for the day lol cracks me up every time

Well, I'm pretty pleased with my results thus far. Sorry to crack you up.... Thanks for caring so much about my diet tho.

tquill

This discussion depends heavily on context. The bigger issue isn't whether or not meal timing matters, the issue is how much it may matter, WHY it may matter, and in what context?

Are we comparing something absurd like getting all your protein in a single dose, or are we comparing typical eating behaviors where people tend to consume multiple mixed meals throughout the day. Are we talking about advanced athletes looking to optimize every variable possible for a competition? Or are we talking about the person straight off the couch who is just trying to stop drinking mountain dew?




I'm rambling but:

Saying "it matters" is just about as silly as saying "it doesn't matter" without providing context around that discussion.

I agree completely. I titled the thread the way I did because I know how it attracts so many people... hopefully to facilitate some discussion.

RangerRN507

yup every time I see this topic its bombarded by a bunch of people who think you can just pound 1500 calories in one meal and call it good for the day lol cracks me up every time

Well, I'm pretty pleased with my results thus far. Sorry to crack you up.... Thanks for caring so much about my diet tho.

If it works for you then good job and I would even say keep it up but that doesn't mean I'm about to advise anyone else to try it

tquill

Meal Timing Matters...


...if we construct a scenario in which it actually matters. K. Noted.

If you have alternative studies with alternative "scenarios," please feel free to post them up.

Wetcoaster

http://www.precisionnutrition.com/nutrient-timing


When nutrient timing still matters

Make no mistake, nutrient timing is a complex subject. It’d take an entire book to cover it exhaustively.

So, for now I pose this question: Is nutrient timing dead?

The answer: Of course not!

There are legitimate uses of nutrient timing for certain people. (More on this below.)



Just remember this:

Nutrient timing can be helpful. Or it can add layers of unnecessary complexity. It all depends on the context.

If you’re a bodybuilder or endurance athlete, the meaning of nutrient timing is much different than if you’re an overweight office worker just getting into exercise and trying to improve your nutrition.

Indeed, if you’re just starting out — and looking to get healthier and more fit — you don’t need specific nutrient timing protocols.

At that point in the game, there are more important things to do. Here’s a helpful prioritization checklist.
Your nutritional hierarchy of importance



How much are you eating?
(Recommendation: Eat until satisfied, instead of stuffed, follow PN’s Calorie Control Guide .)
How you are eating?
(Recommendation: Eat slowly and mindfully, without distraction.)
Why are you eating?
(Hungry, bored, stressed, following peer pressure, social cues, triggered by hyper-rewarding foods?)
What are you eating?
(Recommendation: Minimally processed proteins, veggies, fruits, healthy starches, and healthy fats.)
Are you doing #1 to #4 properly, consistently?
(Recommendation: Shoot for 80% consistency with these items before moving on.)




And only then consider…

When are you eating?
(Now you can consider breakfast, late-night, during your workout, etc.)

As you can see, nutrient timing makes the list, but it’s at the bottom. Timing your nutrients can help, but only if you have the other — and much more important — aspects of your eating in order first.

Once they’re in order…
Nutrient timing may be important for “elite eaters”

Some people are already very lean, compete at the elite levels of physique or athletics, and have nailed down items #1 to #5 above.




For folks like pro bodybuilders, physique competitors, and/or weight class athletes, an extra half-percent of body fat can mean the difference between winning and losing.

These athletes often engage in training or events lasting longer than two hours at a stretch, where added carbohydrates, electrolytes, and a little protein can go a really long way.
Nutrient timing may also be important for multiple exercise sessions

If you’re not an “elite eater” or athlete, you can still benefit from nutrient timing if you’re doing more than one activity session a day.




For example, perhaps you’re competing in a tournament with multiple bouts, or spending a day having outdoor adventures — hiking in the morning, whitewater rafting in the afternoon, etc.

In this case, you’ll want to time your intake a little more precisely, to take advantage of both the post-activity “refill” window as well as the non-active periods when you can “rest and digest” most comfortably.
The rest of the time, don’t bother

For most of us, most of the time, nutrient timing demands extra effort, requires additional planning, and adds dietary complexity… with minimal return.

Also, the best nutrient timing in the world won’t compensate for a poor-quality, mindless, and/or inconsistent intake.

That’s why, at Precision Nutrition, we’ve transitioned away from emphasizing the PW and AT distinction for most clients, especially those enrolled in our PN Coaching programs.

Our experience with thousands of clients, and new scientific evidence, show us: For most people, nutrient timing is not a main priority.

Cranquistador

BEFORE THE ****-STORM FOLLOWS!! IM WITH YOU MAN I HAVE ALWAYS BEEN A HUGE NUTRIENT TIMING ADVOCATE AND I RUN 5:10 MIN MILES, DL 500LBS AND WORK SIDE BY SIDE WITH SOME OF THE BEST ATHLETES IN THE MILITARY AND WE ALL AGREE....BUT YOUR PROBABLY ABOUT TO GET A HUNDRED PEOPLE HERE TELL YOU IT DOESNT MATTER. STICK TO YOUR GUNS BRO NUTRIENT TIMING IS WHERE ITS AT. RANGERS LEAD THE WAY <2>

why are you yelling?

EvanKeel

Meal Timing Matters...


...if we construct a scenario in which it actually matters. K. Noted.

If you have alternative studies with alternative "scenarios," please feel free to post them up.

For what scenario, though? That's my point. Much like others have said, context matters. I don't pretend to be able to dispute any of the studies or analysis in the article. I would however dispute why it would be all that important for me.

So, if you're saying that Meal timing matters based on that article. My response is:

Meh, I'm just trying to retain some muscle while I lose fat. I'm not that concerned with whatever "optimal" means in that article. So I don't really see anything stating that meal timing should matter all that much to me.

At best, it takes second chair to me trying to keep myself from eating too much. And while that can also have a meal timing component, and a protein intake component, satiety didn't seem to be something article dealt with.

tquill

For most people, nutrient timing is not a main priority.

I agree, and I'm not saying it should be. For the most part, I don't care about timing, but if I have the option of having a big meal later today vs a few smaller ones... I would probably lean toward the big meal, given the evidence that seems to exist. It may not make a difference for me, given that I'm not training hardcore... but I may try it anyway.

ShellyBell999

BEFORE THE ****-STORM FOLLOWS!! IM WITH YOU MAN I HAVE ALWAYS BEEN A HUGE NUTRIENT TIMING ADVOCATE AND I RUN 5:10 MIN MILES, DL 500LBS AND WORK SIDE BY SIDE WITH SOME OF THE BEST ATHLETES IN THE MILITARY AND WE ALL AGREE....BUT YOUR PROBABLY ABOUT TO GET A HUNDRED PEOPLE HERE TELL YOU IT DOESNT MATTER. STICK TO YOUR GUNS BRO NUTRIENT TIMING IS WHERE ITS AT. RANGERS LEAD THE WAY <2>

why are you yelling?

In case we don't understand

Cranquistador

For most people, nutrient timing is not a main priority.

I agree, and I'm not saying it should be. For the most part, I don't care about timing, but if I have the option of having a big meal later today vs a few smaller ones... I would probably lean toward the big meal, given the evidence that seems to exist. It may not make a difference for me, given that I'm not training hardcore... but I may try it anyway.

i prefer a few snacks during the day and the majority of my calories later because it makes me happy and I am more likely to adhere to a deficit.

PikaKnight

This discussion depends heavily on context. The bigger issue isn't whether or not meal timing matters, the issue is how much it may matter, WHY it may matter, and in what context?

Are we comparing something absurd like getting all your protein in a single dose, or are we comparing typical eating behaviors where people tend to consume multiple mixed meals throughout the day. Are we talking about advanced athletes looking to optimize every variable possible for a competition? Or are we talking about the person straight off the couch who is just trying to stop drinking mountain dew?




I'm rambling but:

Saying "it matters" is just about as silly as saying "it doesn't matter" without providing context around that discussion.

tquill

For what scenario, though? That's my point. Much like others have said, context matters. I don't pretend to be able to dispute any of the studies or analysis in the article. I would however dispute why it would be all that important for me.

So, if you're saying that Meal timing matters based on that article. My response is:

Meh, I'm just trying to retain some muscle while I lose fat. I'm not that concerned with whatever "optimal" means in that article. So I don't really see anything stating that meal timing should matter all that much to me.

At best, it takes second chair to me trying to keep myself from eating too much. And while that can also have a meal timing component, and a protein intake component, satiety didn't seem to be something article dealt with.

I agree, and it's not my priority either. Like I mentioned in my other post, it will likely just keep me inclined to increase my meal size and decrease my frequency... but it's certainly not set in stone. Total calories are still my priority.

fivethreeone

BEFORE THE ****-STORM FOLLOWS!! IM WITH YOU MAN I HAVE ALWAYS BEEN A HUGE NUTRIENT TIMING ADVOCATE AND I RUN 5:10 MIN MILES, DL 500LBS AND WORK SIDE BY SIDE WITH SOME OF THE BEST ATHLETES IN THE MILITARY AND WE ALL AGREE....BUT YOUR PROBABLY ABOUT TO GET A HUNDRED PEOPLE HERE TELL YOU IT DOESNT MATTER. STICK TO YOUR GUNS BRO NUTRIENT TIMING IS WHERE ITS AT. RANGERS LEAD THE WAY <2>

why are you yelling?

In case we don't understand

Ohhh...

So like, when you go to another country on vacation and can't speak the language so you just English louder?

Does that make us the natives in this scenario?

brianpperkins

Protein intake timing, quantity, and source mattering to a bodybuilder does not mean it matters to the population as a whole.

usmcmp

For most people, nutrient timing is not a main priority.

I agree, and I'm not saying it should be. For the most part, I don't care about timing, but if I have the option of having a big meal later today vs a few smaller ones... I would probably lean toward the big meal, given the evidence that seems to exist. It may not make a difference for me, given that I'm not training hardcore... but I may try it anyway.

How much of an edge do you think it would give you to adjust your personal preference to adhere to the suggested timing? Even Layne was cautious enough to point out they aren't entirely sure.

"keeping amino acids constantly elevated by smaller protein doses throughout the day may NOT be optimal. Hopefully future research will address more specifics with regards to these issues."

Cliffslosinit

I just wanted to say I feel very pretty today.....is my timing okay?

BombshellPhoenix

I'm just hear to be critted by more wall of caps.

And to figure out whether or not I'm doing it right

BombshellPhoenix

I just wanted to say I feel very pretty today.....is my timing okay?

Depends. Will you punish me with the moon?

devil_in_a_blue_dress

Context matters.

EvanKeel

For what scenario, though? That's my point. Much like others have said, context matters. I don't pretend to be able to dispute any of the studies or analysis in the article. I would however dispute why it would be all that important for me.

So, if you're saying that Meal timing matters based on that article. My response is:

Meh, I'm just trying to retain some muscle while I lose fat. I'm not that concerned with whatever "optimal" means in that article. So I don't really see anything stating that meal timing should matter all that much to me.

At best, it takes second chair to me trying to keep myself from eating too much. And while that can also have a meal timing component, and a protein intake component, satiety didn't seem to be something article dealt with.

I agree, and it's not my priority either. Like I mentioned in my other post, it will likely just keep me inclined to increase my meal size and decrease my frequency... but it's certainly not set in stone. Total calories are still my priority.

Ok, well, as long as we're all agreed that the title is disingenuous click bait.

Cool beans :flowerforyou: