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#26144
Újabb érdekesség,angol,de érdemes elolvasni,az étkezések gyakoriságáról van szó:
Meal Frequency
When it comes to meal frequency we are well aware of the fact that there are many arguments floating around and everyone has their own biased opinion on how many meals and how often one should eat. Research shows if you eat too frequently, it could be counterproductive for overall anabolism. Studies also show that muscle protein synthesis after a meal lasts up to 3 hours and amino acid levels stay elevated up to 5 hours. So, you are better off waiting longer between meals and having bigger doses of protein. This seems to be better for muscle protein synthesis. When you constantly try and elevate amino acids through meal frequency, (having 6-8 meals a day) overtime your body becomes less sensitive to the anabolic effects of amino acids.
Where if you do larger protein doses and separate apart your meals longer (4-5 hours), when the next dose of protein comes, then your body will be more sensitive to the amino acids thus leading to greater anabolic effects. Also, when you constantly eat every 2-3 hours your body is depending on a glucose spike.
This could lead to glucose sensitivity being low because of the constant meal frequency. It is much better to eat every 4-5 hours because your glucose levels will be more sensitive. It takes at least 3-4 days of fairly strict dieting to impact on metabolic rate (and some work on fasting shows that metabolic rate goes up acutely during the first 72 hours of fasting); a single meal means nothing. You will not go into ‘starvation mode’ because you went more than 3 hours without a meal. Nor will your muscles fall off as an average sized food meal takes 4-6 hours to fully digest (still releasing nutrients into the bloodstream). Like many areas of nutritional science, there is no universal consensus regarding the effects of meal frequency on body composition, body weight, markers of health and metabolism, nitrogen retention, and satiety.
Tömören magyarúl annyi hogy a ritkább időközönként elfogyasztott,de nagyobb mennyiségű kaja több szempontból is kedvezőbb hatással lehet a fehérje-szintézisre mintha 2-3 óránként ennénk.