Some current stats if needed.
Weight 82,7-83kg
Hight 172cm
Waist ~91cm
Calorie intake ~2750-2850/day
Have been coached by Alan since Nov with good results (13-15% increase on my lifts). Tracked my food intake for the first few month and slowly gained back some weight (had unintentional lost ~2,5kg before I start with BBM). I eat more or less the same foods every week so quite easy to maintain the same calorie intake without tracking everything. Now I only weigh my protein and main carb sources just to be sure I get the right amount.
I have kept that weight (81-81,5kg) for the last 5-6 month. Haven eaten the same all the time so I assume I have been at calorie maintenance level. But the last 6-7 weeks ago I have slowly started to gain weight again, up to my current 82,7-83kg, Only change I have done is to remove one slice of bread and added an additional 10-15g of whey to get at better protein/carb ratio. It should be more or less plus minus 0 on my total calorie intake. Have also started with creatin but my weight gain started prior to that. My waist is still at ~91cm.
I guess the most obvious answer is that my intake has gone up even if I believe I’m at the same level.
But I started to wonder if it is possible for ones maintenance level to drop or if the change in protein/carb ration can have played a part. Have also started to get up 2h earlier could that be a factor?
Now to my two MPS questions. Have read through all existing questions but can’t find the answers.
Does the different protein sources affect when (within the 3-5h window) you should eat your next meal ? I assume that if I take a whey shake the body will absorb this much quicker than if I eat a huge steak. Will the steak dinner mean I should be better of eating closer to 5h since it takes longer time for it to be digested?
When I read on different sites it says a training session starts MPS which can last up to 48h depending of how training sensitiv you are. Is this a misunderstanding by me, if not wouldn’t this compromise the MPS you get from eating?
I think that you have likely (perhaps inadvertently) increased your intake compared to your activity level. It’s unlikely that your maintenance calories have changed otherwise.
No. They’re the same.
Where did you read that? Are you sure you didn’t read that training elevates MPS rates for up to 48 hours after training?
Being at the end my realization block my total volume and tonnage have dropped so I guess that could be a factor then.
I can’t remember where I read the articles. But they were not science based rather 2 “news” articles from T-nation or simulare magazines. I guess they aren’t as careful with the wording.
I did find other articles after I had posted my question saying the same thing you answered, which makes more sense.
One clarification, “…elevates MPS rate…”. Do I understand it correctly by saying: the body being more receptive/effective in terms of MPS during these 36-48h (if you eat correctly)?
When an appropriate dose of training is delivered to a receptive individual, their MPS rate will be elevated above baseline for ~48 hours before falling back to baseline. It would be useful to eat during those times
I have heard that the longer one has been training, (years of training, not the length of one session) the shorter the period during which MPS will be elevated after training. Do you agree?
