![]() The sweet spot for this appears to be about 3-4 hours between meals. The key to maximizing muscle growth is going long enough between meals to get a big enough spike in MPS, but without incurring too much MPB. Read more on this study as well as my thoughts on more frequent meals The study showed that consuming a smaller dose of whey protein every three hours led to better net protein balance (muscle protein synthesis minus muscle protein breakdown) than a larger dose of whey every six hours. And one study in particular helps to confirm this. In fact, I have data on thousands of real men and women showing this to be the case. Decades of experience show that bodybuilders who eat more frequent meals build more muscle. I'm all for making our recommendations better by using the current science, but only if that current science crosses over and shows results in the gym and in real life. These tend to be experts that try to complicate things more than they need to. Sure, muscle protein synthesis is important, but if it's just playing catch up after the muscle has gone through protein breakdown, then it sort of evens out and you haven't actually accrued any muscle mass. And that may actually be the more critical factor in muscle growth. That's fine and dandy, but when you go longer between meals you also increase muscle breakdown. This is based on the fact that waiting longer between meals spikes protein synthesis higher. Lately, there are some experts claiming that eating more infrequently is the way to go – that waiting 5 or 6 hours before your next meal may be better than eating more frequently. Read more on research regarding protein intake and muscle building Rule #2: Eat Frequently This is especially true for those following my more intense training programs. (Converting to kilograms would make it a little over 2 grams and up to around 3 grams of protein per kg of bodyweight daily.) Some individuals do even better with more than this amount, taking in closer to 2 grams. Research in the lab and my gym confirms that the best way to do this is with a diet that gets you between 1 and 1.5 grams of protein per pound of body weight per day. Muscle is made of protein, and to build muscle you need to boost muscle protein synthesis as well as decrease muscle breakdown. Use these guidelines and you can be sure that you're netting the most lean muscle mass gains possible. These tweaks are due to the compilation of better research in both my gym and the lab, which provides a better understanding on how these techniques works best to build muscle. Over the years I've tweaked a few of them to make them even better. These guidelines are backed by science done in the lab, but more importantly, they're backed by real-world evidence in the gym on literally millions of people using them. These are tips and techniques that I've found to work best over decades of working with people to maximize muscle growth naturally. If you've followed any of my mass-gain diets, you know I hang my hat on a few "tricks" that stay fairly consistent in my nutrition programs.
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