Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet

Alencar, Michelle; Beam, Jason R; McCormick, James J.; White, Ailish C.; Salgado, Roy M.; Kravitz, Len; Mermier, Christine M.; Gibson, Ann L.; Conn, Carole A.; Kolkmeyer, Deborah; Ferraro, R T; Kerksick, Chad M.

doi:10.1016/j.nutres.2015.03.003

Cited by 18 publications

(19 citation statements)

References 31 publications

(50 reference statements)

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“…Changes in body mass, obesity indices, appetite, and ghrelin were measured at the end of the eight-week study, and no significant differences in any of the measured endpoints were found between conditions. These results also align with more recent results by Alencar [ 143 ] who compared the impact of consuming isocaloric diets consisting of two meals per day or six meals per day for 14 days in overweight women on weight loss, body composition, serum hormones (ghrelin, insulin), and metabolic (glucose) markers. No differences between groups in any of the measured outcomes were observed.…”

Section: Introductionsupporting

confidence: 91%

International society of sports nutrition position stand: nutrient timing

Kerksick

Arent

Schöenfeld

et al. 2017

Journal of the International Society of Sports Nutrition

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388

293

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Position statementThe International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN:Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise.If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic indexthe addition of caffeine (3–8 mg/kg)combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h) Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.Carbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations.Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals.Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS).Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS....

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Section: Introductionsupporting

confidence: 91%

International society of sports nutrition position stand: nutrient timing

Kerksick

Arent

Schöenfeld

et al. 2017

Journal of the International Society of Sports Nutrition

Self Cite

388

293

View full text Add to dashboard Cite

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“…34 The meals frequency is another aspect of the maternal diet, but the association between the number of daily meals and the control of body weight is still discussed. 35 A prospective trial in overweight and obese women however, reported a positive association between food frequency and energy intake at the beginning of this study. The reduced food frequency resulted in lower intake and weight loss, 36 suggesting the importance of food frequency on postpartum weight retention.…”

Section: Dietmentioning

confidence: 54%

Maternal behavioral factors influencing postpartum weight retention. Clinical and metabolic implications

Falivene

Orden

2017

Rev. Bras. Saude Mater. Infant.

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“…This data therefore suggests, that submariners are at increased risk for muscle mass loss. The causes of the accelerated reduction in fat-free mass remain speculative, but may relate to the irregular daily rhythm induced by shift-work [25,26], voided sunlight/vitamin D deficiency [27,28], chronic stress [10], and altered dietary pattern, e.g., low protein [29], low eating frequency [30,31]. Notably, in other studies on submariners, a reduction in fat-free mass was not observed [7,32], and vitamin D supplementation did not increase fat-free mass during 3-month submarine deployment [6].…”

Section: Discussionmentioning

confidence: 99%

Energy Expenditure and Changes in Body Composition During Submarine Deployment—An Observational Study “DasBoost 2-2017”

et al. 2020

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The present study was designed to objectively assess the effects of 3-months submarine deployment on behavioural and metabolic determinants of metabolic health. In 13 healthy, non-obese volunteers, we using stable isotope dilution, and plasma and urinary biochemistry to characterize metabolic health before and after a 3-month submarine deployment. Volunteers worked in 6-h shifts. After deployment, we observed reduced fat-free mass (mean ± SD, −4.1 ± 3.3 kg, p = 0.003) and increased adiposity (21.9 ± 3.2% fat mass to 24.4 ± 4.7%, p = 0.01). Changes in fat-free mass were positively associated with physical activity (+0.8 kg per 0.1 increase in PAL, p = 0.03). The average physical activity level was 1.64 ± 0.26 and total energy expenditure during deployment was 2937 ± 498 kcal/d, while energy intake was 3158 ± 786 kcal/d. Fasting glucose (p = 0.03), and triglycerides (p = 0.01) declined, whereas fasting free fatty acids increased (p = 0.04). Plasma vitamin D and B12 concentrations decreased (−14%, p = 0.04, and −44%, p = 0.001, respectively), and plasma calcium, and magnesium increased (+51%, p = 0.01, and +5%, p = 0.02). Haemoglobin was unchanged, but haematocrit decreased (−2.2 ± 2.1%, p = 0.005). In conclusion, submarine deployment impairs fat-free mass maintenance and promotes adiposity. High physical activity may prevent the decline in fat-free mass. Our study confirms the need to counteract Vitamin D and B12 deficiencies, and suggests impairments in erythrocyte metabolism.

show abstract

Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet

Cited by 18 publications

References 31 publications

International society of sports nutrition position stand: nutrient timing

International society of sports nutrition position stand: nutrient timing

Maternal behavioral factors influencing postpartum weight retention. Clinical and metabolic implications

Energy Expenditure and Changes in Body Composition During Submarine Deployment—An Observational Study “DasBoost 2-2017”

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