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Protein Timing: Distributing protein intake throughout the day in multiple meals is more effective than consuming it all at once. Consuming protein after workouts is beneficial, but there is a longer window for intake than previously thought.
How Much PROTEIN You Really Need to Prevent Disease and Stay Strong
periodic doses of 30 grams of protein cycled throughout the day was the most efficient way to build muscle.
Mindy Pelz • Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy,and Balance Hormones
Eat twice a day plus a snack. Unless your waist circumference and body weight are in the normal or low range, it is best to eat breakfast and one major meal plus a nourishing low-calorie, low-sugar snack daily. If your weight or muscle mass is too low or if it’s dropping against your will, then eat three meals a day plus a snack.
Valter Longo • The Longevity Diet
researchers found that body composition improved (less fat and more muscle) when men ate just one meal per day consisting of roughly 85 grams of protein as opposed to the same amount of protein spread across meals and more hours.
John Romaniello, Adam Bornstein, • Man 2.0 Engineering the Alpha
A Cell Metabolism study published in 2019 looked at the power of a 36-hour fast followed by a 12-hour eating window, a style of fasting often referred to as alternate-day fasting (ADF).