Alan Aragon

speaker

1,513 appearances 3 recordings 2 series first heard Aug 2025 last heard 27 Mar

Alan Aragon’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 2 in all, peaking in Mar 2026 with 1.

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So there's Yasuda who compared a three-meal model with a two-meal model.

And the three-meal model had superior effects for muscle gain.

But there is a study that was just published, gosh, within the last month.

It was better from a methodology standpoint because they fed the subjects an abundance of protein.

So Yasuda and colleagues who tested the two versus three, he totaled everybody out at –

1.3 grams per kilogram of body weight per day.

That's a total daily protein dose.

And so we know now that that's a suboptimal total if you want to push muscle growth.

So for pushing muscle growth, we know you should be at 1.6 grams per kilogram of body weight, which translates to 0.7 grams per pound of body weight.

That's where you really want to be if you want to maximize muscle

muscular adaptations to resistance training, like muscle size and strength gains.

So this latest study, they compared three protein feedings versus five protein feedings.

And the totals

of protein intake in the day in both groups were around a gram per pound.

So right around 2.2-ish grams per kilogram of body weight.

So we have the optimized daily total, and we're testing three versus five protein feedings.

We're doing progressive resistance training.

And this is the key.

This happened in resistance-trained subjects.

there were no significant differences in muscle size and strength gain between the three protein feedings a day versus five protein feedings a day.

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