-Diablo's Notizen, 27 Feb 19

Fasting is not anabolic 😘 Growth hormone sounds cool, but is used as a fuel mobilization hormone. It tells your body to use carbs and fat 🔥 When you fast, you’re not giving your body fuel from food. So systemic GH increases to signal your body to mobilize fuel sources ⛽️ However, this does NOT cause an anabolic response in muscle ⛔️ The increase in GH from fasting does not cause a sufficient increase in skeletal muscle GH to lead to anabolism 💪 and in fact, even exogenous GH doesn’t increase muscle mass, only total body water and connective tissue 🤷🏼‍♂️ In fact, stimulating muscle protein synthesis multiple times per day by eating protein 3-4 times per day will lead to FAR greater anabolism than the GH from fasting 🍗🥩🍳🍤 Multiple studies have shown that you get greater anabolism through multiple protein feedings than 1-2 big ones (Schoenfeld & Aragon, 2018; Norton (hey that’s me) et al., 2017; Areta et al., 2013; Moore et al., 2012) 🤓 Don’t get caught up in the hype behind fasting. If it fits your lifestyle and you are using it to create a caloric deficit and lose fat, that’s fine, but it’s not optimal for muscle building 🤷🏼‍♂️... sorry References: Areta et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319-31. Moore et al. (2012). Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutrition & metabolism, 9(1), 91. Norton et al. (2017). *Hey that’s me* Meal Distribution of Dietary Protein and Leucine Influences Long-Term Muscle Mass and Body Composition in Adult Rats. The Journal of Nutrition, 147(2), 195-201 Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://biolaynestore.com/collections/accessories 

I just fast because I need extra calories for the weekend.  

I do it to sometimes. It's a handy tool.