The effect of meal frequency on body composition....

[Jesaja]

The effect of meal frequency on body composition during 12-weeks of strength training

Abstract
Background: Human trials on the effect of meal frequency on body composition are scarce. Short-term studies show increased rate of protein synthesis immediately after intake of amino acids (Rennie 2002), and frequent meals are shown to aid in the preservation of lean body mass when dieting (Iwao 1996). Consequently it could be hypothesised that in response to strength training interventions, more frequent meals will give larger muscle mass accumulation and lower fat mass than fewer meals.
Objective: The purpose of this study was to compare the effects of dividing the daily food intake in 3 versus 6 meals per day on changes in body composition in young men and women performing strength training over 12 weeks.
Design: Men (n=33) and women (n=15) aged 21 to 35 with at least one year of previous strength training experience were matched according to strength and gender and then randomly assigned to either a 6M group or a 3M group. The prescribed total dietary intake was equal between the groups and was 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 (Table 1). During the training period the dietary intake was controlled by repeated 24-hours recalls. All participants performed the same periodized 2-split strength-training programme, training four times per week, giving each muscle group one heavy session and one light session per week. In the heavy sessions, training intensity varied between 10 and 3 RM sets, and 3-6 sets were performed in each exercise. Project leaders, giving every participant the necessary assistance, supervised all heavy sessions. Determination of body composition was performed with DEXA at the beginning of, in the middle of and immediately after the trial.
Results: A total of 16 men and 11 women completed the project. The 3M group had a strong tendency towards greater gain in LBM than the 6M group after twelve weeks of strength training, 1.71% {-0.18, 3.59}, p=0,075. After linear regression analysis the difference was significant when adjusted for gender and energy intake (p=0.045), when adjusted for gender and protein intake (p=0.027), and when adjusted for gender, protein intake, carbohydrate intake and fat intake (p=0.011). There were no significant differences in change in fat mass between the groups, but a tendency towards a greater gain in the 3M group, 7.33% {-5.23, 19.90}, p=0.241. The 3M group had a 2.87% {0.62, 5.12} larger weight gain than the 6M group, p=0.014. Both groups had significant increases in strength in all test exercises. The 3M group had a larger strength gain in bench press, 10.85% {3.38, 18.32}, p=0.006 and triceps pushdown, 12.81%, {3.14, 22.47}, p=0.011 and a larger strength gain for the upper body, 8.37% {1.61, 15.13}, p=0.017 and total body, 6.28 {0.46, 12.09}, p=0.035 than the 6M group. The participants had a 2.31% {0.83, 3.79}, gain in bone mineral density of the spine during the twelve weeks of strength training, p=0.003, but there were no differences between the groups.
Conclusion: In this study, three meals per day resulted in larger muscle- and strength gain from strength training when in positive energy balance than six meals per day over a period of twelve weeks. The reason why we draw opposite conclusions from short-term studies needs further investigation. More long-term studies are needed to determine the optimal meal frequency for ultimate gain in LBM from strength training, and larger groups may be needed to determine an effect of meal frequency on fat mass. The changes in fat mass had large variations within and between the groups, making it difficult to draw any conclusions.
Key words: Meal frequency, strength training, lean body mass, fat mass, bone mineral density, DEXA.

Conclusion: In this study, three meals per day resulted in larger muscle- and strength gain from strength training when in positive energy balance than six meals per day over a period of twelve weeks.

http://www.duo.uio.no/sok/work.html?WORKID=71651

[TheNose]

[Aequitas]

Origineel gepost door TheNose

[wazzup]

Origineel gepost door Jesaja

Conclusion: In this study, three meals per day resulted in larger muscle- and strength gain from strength training when in positive energy balance than six meals per day over a period of twelve weeks.

hehehe

[deurklink]

Origineel gepost door wazzup

hehehe

Ja maar drie maaltijden he, dan heb je dus een vet verlaagd metabolisme!!!

[Loo]

interessant onderzoek, ik zou wel meer van dit soort onderzoeken willen zien!

[Jesaja]

Ik had beter een wat pakkendere titel kunnen kiezen volgens mij

[BlaqPoet]

Interessant.

Dus tijdens je bulk gewoon 3 maaltijden en misschien in je cut 6?

[Loo]

Origineel gepost door Jesaja

Ik had beter een wat pakkendere titel kunnen kiezen volgens mij

90 % van de DBB'ers zit alleen in Allerlei, Relatie & Sex en in het topic "wie van de bodybuilders slikt weleens een pilletje"

[Optifiber]

dit lijkt me wel huge nieuws, indien het een wetenschappelijke zekerheid is
moeten we nu allemaal onze 5-6 maaltijden per dag laten vallen

[Jesaja]

Even kijken wat de 'kenners' erover te zeggen hebben.. "Harpep" en "3xl"... Ik ben niet zo'n science guy verder, ik weet niet of je na één zo'n onderzoek gelijk die conclusie moet trekken?

[SanderG]

All you bodybuilders just got owned.

[Optifiber]

Origineel gepost door SanderG

All you bodybuilders just got owned.

including yourself

[deurklink]

Origineel gepost door BlaqPoet

Interessant.

Dus tijdens je bulk gewoon 3 maaltijden en misschien in je cut 6?

Als jij al die calorien in 3 maaltijden weg kan krijgen, misschien wel.

ik weet niet of je na één zo'n onderzoek gelijk die conclusie moet trekken?

Ik vind die andere conclusie ook wel belangrijk: er is nauwelijks onderzoek gedaan op dit terrein.

Onderzoek doen op dit terrein valt ook niet mee. Vaak wordt er onderzoek gedaan met ongetrainde mensen, dat is hier niet eens het geval, wat een plus is. Maar de groepen waarmee onderzoek wordt gedaan zijn wel klein. En ook in dit onderzoek viel bijna de helft van de mensen alsnog af.

[Strongman]

Maar met 3 maaltijden rek je je maag enorm op. Waardoor je later als je stopt honger blijft houden.

[Michelangelo85]

Het onderzoek kan best wel kloppen maar wat is nu het makkelijkste 3500 kcals in 3 maaltijden of 3500 kcals in 6 maaltijden.

[Mans]

Origineel gepost door Michelangelo85

Het onderzoek kan best wel kloppen maar wat is nu het makkelijkste 3500 kcals in 3 maaltijden of 3500 kcals in 6 maaltijden.

Precies en dat is ook de enige reden dat ik frequenter eet.

[Trasher]

3 maaltijden = fail imo

1 ontbijt
niks
2lunch
niks
3 avoneten
(niks)
trainen
niks
(niks)
volgens mij mis ik toch iets

[Strongman]

Zou wel makkelijk zijn. Gewoon 3x per dag een halve kg voer met een bak kwark ofzo.

[jumperke1tje]

Interessant.
Wil hier wel verdere commentaar op volgen.