Ang. timingen.THE EFFECT OF MEAL FREQUENCY ON ACCUMULATION OF MUSCLE MASS
AND STRENGTH DURING 12 WEEKS OF STRENGTH TRAINING
Truls Raastad1, Therese Fostervold1, Øyvind Hansen2, Ernst Albin Hansen1, Ina Garthe1,3, Per
Egil Refsnes3
1
Norweigan School of Sports Science, Oslo, Norway; 2Department of Nutrition, University of
Oslo, Norway, Olympiatoppen, Oslo, Norway
INTRODUCTION
Bodybuilders normally have a high frequency of meals because a frequent nutrient intake is
believed to have a positive effect on maintaining or increasing muscle mass. Support for this
assumption can be found in studies where the effect of nutrient intake on muscle protein synthesis
is investigated over a short period of time [1], and in a weight reduction study in athletes [2].
However, so far a beneficial effect of frequent meals in combination with strength training on
accumulation of muscle mass over a longer period of time has not been shown. Therefore, the
purpose of this study was to compare changes in muscle mass and strength over a 12-week
strength training period in a group eating six meals per day with a group having the same nutrient
intake distributed over three meals per day.
METHODS
Twenty six healthy men and women with at least one year experience with recreational strength
training were randomly divided into a group eating six meals/day (n=15, age 30±1 years) and a
group eating three meals/day (n=11, 24±1 years). The prescribed total dietary intake in both
groups were equal and calculated to give a positive energy balance of approximately 1200 KJ/day,
a protein intake of 1.5-1.7 g/kg/day and a carbohydrate intake of 5-7 g/kg/day. During the training
period the dietary intake was controlled by repeated 24-hours recalls. Changes in muscle strength
were measured as changes in 1 RM in six exercise and changes in muscle mass were measured as
changes in lean body mass (DEXA) and as changes in cross sectional area of thigh and upper arm
muscles (MRI). The strength training was organised as a 2-split program and training intensity
varied between 10 and 3 RM sets during the period, and 3-6 sets were performed in each exercise.
RESULTS
Table 1: Pretraining values for height, weight, lean body mass and strength in the two groups.
Variable 6 meals/day 3 meals/day
Height (cm) 176±3 176±2
Weight (kg) 75.4±5.0 73.5±3.1
Lean body mass (kg) 44.8±2.5 43.8±2.6
1 RM Squats (kg) 86.5±8.3 93.6±9.2
1 RM Leg-curl (kg) 71.0±5.3 67.7±5.3
1 RM Rowing (kg) 61.8±5.1 65.0±6.1
1 RM Bench press (kg) 63.0±6.5 64.5±9.0
1 RM Push down (kg) 34.0±2.7 33.0±3.1
1 RM Preacher curl (kg) 28.6±2.8 29.4±3.2
Both groups significantly improved 1RM in all six exercises (11-28%). In bench press and push
down the 3 meals/day group significantly increased 1 RM more than the 6 meals/day group (21%
vs. 11% in bench press and 29% vs. 16% in push down, p<0.05). No differences between groups
were found in the other 1 RM tests. Lean body mass increased significantly in both groups with
no significant differences between groups (figure 1).
Cross sectional area (CSA) of the muscles examined increased significantly in both groups (figure
2). The increase in upper arm muscles (biceps and triceps) CSA was significantly greater in the 3
meals/day group than in the 6 meals/day group (15% vs. 8%, p<0.05).
DISCUSSION
Surprisingly the 3 meals/day group increased strength and muscle cross sectional area in upper
body significantly more than the 6 meals/day group. In studies where the acute effect of meals on
muscle protein metabolism is studied, the general conclusion is that each time a minimum of
essential amino acids (6 g) and carbohydrates (30 g) are ingested, muscle protein synthesis is
maximally stimulated for a short time [3]. Hence, we hypothesised that 6 meals/day should be
superior to 3 meals/day, because of a more frequent stimulation of muscle protein synthesis. The
only study in which some support for few and larger meals can be found, is a study on older
women, where a more positive nitrogen balance was observed with a concentrated intake of
protein compared to protein intake equally distributed on 4 meals per day [4]. However, this effect
was not observed in younger adults [5].
CONCLUSION
We found no beneficial effect of eating 6 meals/day compared to 3 meals/day as long as the total
energy intake and the intake of nutrients is similar and above the requirements. On the contrary
we found indications in favour of 3 meals/day on both strength and muscle mass measurements in
upper body.
REFERENCES
[1] Paddon-Jones et al., Am. J. Physiol.Endocrinol. Metab. 288, E761-E7671, 2005.
[2] Iwao et al., Scand. J. Med. Sci. Sports. 6, 256-272, 1996.
[3] Tipton & Wolfe., J. Sporst Sci. 22, 65-79, 2004.
[4] Arnal et al., Am J Clin Nutr. 69 (6):1202-1208, 1999.
[5] Arnal et al., J Nutr. 130 (7):1700-1704, 2000.
Edit: Svar på dit:
http://vuir.vu.edu.au/1436/ studie fra en der er meget klogere end mig.
Doesn't it seem strange to you that both groups consumed the same amount of calories and protein (relative to body-weight) yet the supplement-timing group GAINED nearly double the muscle mass compared with the 2nd group?
Energy intake was self-reported - subject recorded what they ate (nothing was actually measured) and macro/calories were ESTIMATED.
Also - Creatine's mechanism of action is independent of Timing.
Its effect comes from muscle-tissue saturation: taking it post/pre-workout is completely irrelevant
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](./images/smilies/wallbash.gif "Brick wall")
) Artikel skriveren påstod, at hvis man fik kulhydrater ind sammen med ens proteiner, efter ens styrketræning/konditionstræning, ville ens muskler og krop restituerer hurtigere og bedere. 
