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A protein-rich diet is harmful to the liver!
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A 2011 Rat Study Showed, damage may be seen when cycling periods (5 days) of sufficient protein intake, and periods of protein malnutrition.PMID: 20878513
In a 2012 Rat Study Showed, Similar effects were seen after 48 hours of fasting when fed a diet containing 40-50% casein.PMID: 21902856
A 2012 Rat Study Showed, The 35% and 50% casein groups had higher AST and ALT levels than the lower protein controls, effectively controlling for refeeding syndrome in general and its adverse effects on liver enzymes.PMID: 14671676
A 1968, 1983,1992,1992 Rat Studies Showed, mold that is produced from some species of nuts and seeds) is known to be more carcinogenic (cancer producing) when the diet is very high in protein, and subsequently less potent in diets lower in protein.
- This is due to the toxin being bioactivated by the P450 enzyme system, which has its overall activity increased when dietary protein increases.
- These phenomena also have effects on drugs (Warfarin) metabolized by P450, in which the dosage may need to be increased due to faster metabolism.PMID: 4294825 PMID: 6131741 PMID: 1423844 PMID: 1346757 PMID: 18363537
A 1974 Study Showed, A diet of 35% casein led to increased ALT and AST levels in rats.PMID: 4435148
Some preliminary evidence that high protein refeeding (35-50%) after 48 hours of fasting may harm the liver. Shorter fasts were not examined.
In healthy individuals and rats, there is no evidence to suggest a relatively normal style of protein intake is harmful to the liver when habitually consumed as part of the diet.
It is typically seen as safe to consume protein given you have a healthy liver.
Muscle cannot be built on Plant Protein.
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A 2013 RCT 8 Weeks,2017 RCT 12 Weeks Studies, PMID: 23782948 PMID: 28869573
A handful of studies have shown that large doses (33–50 g/day) of animal-based (whey) and plant-based (soy, rice) supplemental proteins appear to increase lean mass similarly.
Protein intake is necessary immediately after training.
“Anabolic Window”-A matter of debate
The “post-exercise anabolic window” concept was brought to the general fitness & bodybuilding audience in the early 2000s, thanks to Ivy and Portman’s research, and their popular paperback Nutrient Timing: The Future of Sports Nutrition.
Ivy and Portman's claims, on the other hand, were based on short-term anabolic response experiments that evaluated muscle protein synthesis (MPS) and glycogen resynthesize. Longitudinal studies that lasted many weeks or months and investigated the effects of protein timing on muscle adaptations to resistance exercise revealed a different tale.
A 1997, 2014 & 2017 Review Study,2013 Book Food, Nutrition and Sports Performance Iii by Gary Slater & Stuart M. Phillips
Acute increases in muscle protein synthesis after training are greater with the ingestion of protein.PMID: 9252488 PMID: 24864135 PMID: 28919842
2013 Review Study Nutrient Timing Revisited, It has yet to be established that this acute spike in protein synthesis after training is necessary for optimal growth and recovery over the long term.PMID: 23360586
In a 2018 Review Study, Nutrient timing within the “anabolic window” (within an hour postexercise) was more important than totals by the end of the day.PMID: 30702982
A 2012 study found that ingesting protein every 3-hours was the most effective method for maintaining a positive protein balance. 12-hour net protein balance due to feeding strategy.PMID: 23067428
In a 2016 RCT Double Blind Crossover study, a 40-gram dose of whey protein isolate taken immediately after training stimulated MPS to a greater extent than a 20-gram dose.PMID: 27511985
NOTE:Young resistance-trained adults after high-volume full-body resistance exercise.
A 2013 Meta-analysis Study Showed, regarding hypertrophy, total daily protein intake is still the most important component. Results disprove the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations. They indicate that consuming adequate protein with resistance exercise is the key factor for maximizing muscle protein growth.PMID: 24299050
The topic is in a gray area, studies have not given any conclusion yet, and intermittent fasting has changed the scenario a lot from past years.
Our Thoughts:If someone wants to Build Strength, Power, or muscle gain (Calories surplus) someone is experienced in training and there is no goal of tracking fat loss (Body Composition) then it's better to take protein immediately after training.
However, if someone's goal is to lose body fat, then protein intake timing is not as important.
It is important to take carbohydrates immediately after training in order to replenish glycogen, which will result in recovery, prevent muscle loss, and help in muscle gain.
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A 2021 A Systematic Review and Meta-analysis Study, Protein co-ingested with carbohydrate does not speed up post-exercise glycogen resynthesize compared to carbohydrate alone.PMID: 33507402
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Various protein foods are essential for building muscle.
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A 2018 RCT 8-Week Study (41men & Women,1RM,DEXA) Showed All three protein groups (beef, chicken, or whey protein) significantly increased lean body mass, and significantly decreased fat mass, with no significant differences between groups.PMID: 28399016
NOTE:The chicken and beef protein hydrolyze powders were used instead of these proteins in their native/flesh form.
A 2019 RCT Double-blind, Parallel-group Design (48men,blood and Muscle Biopsies),2011 RCT 8-Week, 2004 RCT Study, Showed Acute short-term response studies comparing these proteins consistently found no change in MPS or net protein balance when consumed post-exercise.PMID: 30698725 PMID: 21045172 PMID: 15570142
Longitudinal studies
A 2006 RCT Double-blind, 10 Week study showed hydrolysed whey isolate group still achieved significantly greater improvements in strength compared to the casein group.PMID: 17240782
Potential for Bias:The lead investigator was also the research director of the company that provided the whey protein product used in the study.
A 2013 RCT Double-blind, 8 Week Study, 2013 RCT Double-blind, 9 Week No significant difference between whey and casein ingested pre- and post-exercise.PMID: 24149728 PMID: 28422532
Evidence thus far does not indicate that the specific post-workout protein source makes a significant difference.
It is necessary to eat every after 3 hours in order to keep metabolism fast.
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Our body can't digest more than 30 grams of protein in one sitting
This notion of protein came partly from early studies that observed increased nitrogen losses in the urine with increased protein intakes.
A 2009 RCT Study, Healthy young men, found that eating more than 20 grams of whole-egg protein didn’t further increase MPS.PMID: 19056590
A 2009 RCT Study, In younger and older people, found that 90 grams of protein from 90% lean beef didn’t increase MPS more than did 30 grams.PMID: 19699838
This was thought to mean that the extra protein was wasted.
Well, our body doesn’t use Protein directly; instead, it breaks it down into its constituent amino acids and uses those to make its own proteins. When we eat more protein, our body can afford to replace more of its damaged or oxidized proteins, so that your protein synthesis and breakdown are both increased.
Our body doesn't use dietary protein only to make muscle, or even only to make other proteins. It also uses the nitrogen from the dietary protein’s amino acids to synthesize important non-protein molecules, such as purines and pyrimidines, the building blocks for nucleic acids such as DNA and RNA. Our small intestines can absorb and store a large amount of amino acids, ready to be used when your body needs them.
Hence, eating more protein increases your body’s protein turnover. The raised levels of urinary nitrogen then reflect, not a waste of eaten protein, but an increase in the breakdown of your body’s damaged or oxidized proteins.PMID: 7825534
Note: elevated levels of urinary nitrogen can also indicate health issues, such as problems with kidney function.
Taking Casein Protein prior to bed will prevent muscle breakdown (catabolic) caused by starvation during sleeping hours.
Pre-bed protein improves amino acid availability throughout the night, resulting in net gains in muscle protein balance as compared to not eating any protein at all.
A 2020 Study Showed Ingesting 40-48 g casein around 30 minutes before sleep improves the anabolic response in skeletal muscle, particularly when done post-exercise.PMID: 32698256
Let see what Longitudinal research lasting several weeks or months says.
A 2017 8 Weeks Study Showed (26 Healthy Men & Women Trained) There was no significant impact from adding 54 gm of casein to the routine of resistance-trained participants in the morning (before 12:00 pm) or evening (90 minutes before going to bed).PMID: 28515842
A 2018 10-week Study Showed (13 males trained,1.8 g protein/kg body weight, cross-sectional area)
Both groups 35 g casein either in the morning with 35 g maltodextrin taken pre-bed or with 35 g maltodextrin taken earlier in the day had significant increases in muscle strength and mass, with no significant differences between groups.PMID: 29764464
You need high meal frequency to retain muscle mass and fat loss.
More frequent meals create a higher total TEF, which increases metabolism, which can lead to greater fat loss.
An earlier study in humans and with dogs showed a thermogenic benefit from higher meal frequency. But the bulk of evidence shows no difference between a single, giant meal & having a smaller meal with one vs two meals, two vs three meals, and two vs seven meals when it comes to TEF. PMID: 2387273 PMID: 18053311 PMID: 1905998
A 1997 Meta-analysis, 2001 study,2009 & 2011 Review Study Total 24 h energy expenditure finds no difference between snacking and feasting. Study found no significant relation between meal frequency and weight loss.PMID: 9155494 PMID: 19566598 PMID: 21123467 PMID: 11319656
A 2008 RCT, 1991 Clinical Trial Study found to modifying meal frequency while keeping calories static find that there is no difference in metabolic rate.PMID: 1905998 PMID: 26414564
A 1993 Clinical Trial, 2010 RCT Study, found no changes in weight loss. PMID: 19943985 PMID: 8383639
A 2012 RCT Study, Comparing 3 meals vs 14 meals over a period of 36 hours, that there were no significant differences in total energy expenditure and a slight increase in resting energy expenditure in the lower frequency group.
Better glycemic control more satiating and produces less hunger, in the 3 meals daily group relative to 14 meals.PMID: 22719910
A 2008 RCT Study, found comparing 2 meals per day against 12, where the lower frequency appears to have better glycemic control.PMID: 18394217
A 2012 Study found consuming more frequent meals leads to greater hunger.PMID: 23404961
A 2015 Meta-analysis Study found no difference in body composition changes when examining differences in meal frequency.PMID: 26024494
A 1996 study found even athletes may not benefit from increasing meal frequency.PMID: 8960647
A 2016 A RCT 8 Weeks Study (34 Resistance-trained Males,16/8,3 Meals,1 P.m., 4 P.m., & 8 P.m, Total & Free Testosterone, IGF- 1, Blood Glucose, Insulin, Adiponectin, Leptin, T3, TSH, Il-6, Il-1β,TNF, Total Cholesterol, HDL, LDL, and Triglycerides. 6–8 Repetitions,3 Sets, muscular Failure, Bench Press & Leg Press Max Strength, REE, and Respiratory Ratio, anthropometric System, DEXA)
- A 3-meal TRF pattern consisting of 16/8 cycles (16/8 TRF, meals occurred at 1 pm, 4 pm, and 8 pm) was compared with a conventional/control diet with 3 meals distributed within 12-hours (meals occurred at 8 am, 1 pm, and 8 pm) in resistance-trained men. Training occurred between 4 pm & 6 pm.
- No significant changes in lean mass occurred in either group.
- Interestingly, greater fat loss occurred in TRF.PMID: 27737674
A 2019 A RCT Placebo-controlled, Reduced Factorial Design Double-blind 8 Weeks Study (68 Resistance-trained Females,16/8,caloric Deficit, DEXA)
- Meals in TRF occurred between 12 pm and 8 pm, while the control group self-selected their meal times throughout the day without timeframe restrictions. Training occurred between 12 pm & 4pm.
- Lean mass increased in all groups, but fat loss only occurred in the TRF. PMID: 31268131
A 2022 8 Weeks Study Intermittent fasting and protein pacing result in greater reductions significantly reduce body weight, fat mass, visceral fat, and desire to eat and increase the percentage of fat-free mass. Compared with Calorie Restriction despite similar energy intakes.PMID: 36575144
#ProteinPacing, i.e. the good old SuppVersity 20g+ protein per meal rule, is what was missing to make periodic fasting for 1-2 days per week the superior form of dieting (versus regular #caloricRestricton), study suggests
"Previous findings show negligible benefit from intermittent fasting compared with daily CR because they have not emphasized intermittent fasting combined with protein intake and pacing nor matched groups for total energy intake and expenditure."
if you think that sounds too good to be true,...
you are onto something, because the IF-protocol, unlike the equicalorical continuous energy restriction used a ton of food supplements and only very limited food options on the fasting days, while the subjects who had been randomly assigned to the CR diet simply got money to buy food and a cookbook (seriously?).
Things looked a bit better on the protein-pacing days with the 4x20-40g of protein meals still coming mostly from shakes.
breakfast and one other meal were liquid meal replacement shakes (Whole Blend IsaLean® Shakes, 350/400 kcals, 30/36 grams of protein/meal), with added whole foods such as a small serving of fruit or vegetables; a whole food evening dinner meal (450/500 kcals for women and men, respectively), an afternoon snack (200 kcals, men only), and or an evening protein snack (IsaLean® or IsaPro® Shake or IsaLean Whole Blend® Bar; 200-250 kcals).
Remember to mention this and the industry funding and involvement of advisors on the Isagenix International LLC board when you tell your bros about the study
When calories are dropped significantly, metabolic rate declines slightly, but overall declines based on calories and not meal frequency.PMID: 8383639
Based on the limited research, we can conclude that an 8-hour feeding window is apparently not a threat to muscle retention.
In hypocaloric conditions, meal frequency overall had minimal influence on body composition, even in a general lack of resistance training across studies.PMID: 26024494
Intermittent fasting helps you lose more weight than regular calorie restrictions.
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A 2010 RCT 6 Months Study Showed (#25% of Calories on the Fast Day#5:2#alternate Day Fasting)
- Intermittent continuous energy & continuous energy restriction are equally effective for weight loss.
- Both groups experienced comparable reductions in leptin, free androgen index, high-sensitivity C-reactive protein, total and LDL cholesterol, triglycerides, blood pressure and increases in SHBG, IGF binding proteins 1 and 2.
- Reductions in fasting insulin and insulin resistance were Intermittent continuous energy than with Continuous Energy Restriction.PMID: 20921964
A 2013 RCT 12 Weeks Study (#25% of Calories on the Fast Day#4:3#alternate Day Fasting #ad Libitum Feed Day#)
- Body weight decreased in the alternate day fasting group, relative to the control group.
- Fat mass was reduced & fat-free mass did not change, versus controls.
- Triglyceride concentrations decreased & ldl particle size increased in the alternate day fasting group relative to controls.
- CRP decreased in the alternate day fasting group relative to controls.
- Plasma Adiponectin increased while leptin decreased in the alternate day fasting group versus controls.
- LDL cholesterol, HDL cholesterol, Homocysteine and resistin concentrations remained unchanged.PMID: 24215592
In a 2012 RCT 1-year, Study, the intermittent diet resulted in similar short- and long-term changes in body composition and metabolic profile compared with a continuous diet.PMID: 22735163
A 2013 RCT, 12 Weeks, Study, Findings Suggest That The Combination (Alternate Day Fasting & Endurance Exercise) Produces Superior Changes In Body Weight, Body Composition, & Lipid Indicators Of Heart Disease Risk, When Compared To Individual Treatments (Add, Exercise, Or Control).PMID: 23408502
A 2015 A Systematic Review of Clinical Trials Study Intermittent fasting is thus a valid, if not clearly superior, weight loss option to constant calorie restriction.PMID: 26384657
A 2018A Systematic Review and Meta-analysis Study (#6 Studies#alternate Day Fasting#5:2,#3:4#studies Ranged From 3 to 12 Months)
The effect of intermittent energy restriction in comparison to continuous energy restriction revealed no significant difference in weight loss.PMID: 29419624
A 2020 RCT, 4 Weeks Study (26 Active Males, fat Mass (Fm), Fat-Free Mass (FFM), and Body Fat Percentage (BF%), Skeletal Muscle Cross Sectional Area (CSA) & Muscle Thickness (MT) of the Vastus Lateralis (Vl), Rectus Femoris, (RF), and Biceps Brachii (BB). Muscles, Resting Energy Expenditure (REE), Muscular Performance, Blood Biomarkers,16/8, 25% Caloric Deficit, DEXA, muscle Cross-sectional Area by Ultrasound)
- Body composition changes (lean mass preservation and fat loss) and strength/power improvements were similar in both groups.
- A lack of difference between the effects of an 8-hour TRF and a normal diet in recreationally trained subjects undergoing resistance training at a 25% caloric deficit for 4 weeks.
- This lack of fat loss advantage breaks the momentum of the previous TRF + resistance training studies.
NOTE:This study involved more rigorous compliance measures than in previous research.PMID: 32316561
- Evidence shows that TRE may spontaneously decrease energy intake by 20-30% under ad libitum conditions, producing small but statistically significant weight loss of 1-4%.PMID: 33002219
- The most plausible explanation was that the superior fat loss of TRF was due to lower energy intake.
- Long fasting periods may not be ideal to optimize muscle growth (isn’t completely clear yet.)
- Intermittent Fasting may have unique metabolic benefits, but those findings aren’t as clear.
- A diet with less meal frequency can improve the health and extend the lifespan of laboratory animals, but its effect on humans has never been tested.
Pure fruit juices better than cold drinks.
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A 2014 Study Showed Popular beverages made with HFCS have a fructose-to-glucose ratio of approximately 60:40, and thus contain 50% more fructose than glucose. Some pure fruit juices even have twice as much fructose as glucose and are not generally better than Pepsi & Coke. Better stay away!PMID: 24985013
Some preliminary evidence that high protein refeeding (35-50%) after 48 hours of fasting may harm the liver. Shorter fasts were not examined.
In healthy individuals and rats, there is no evidence to suggest a relatively normal style of protein intake is harmful to the liver when habitually consumed as part of the diet.
It is typically seen as safe to consume protein given you have a healthy liver.
