Time Your Meals, Build Muscle: The Ultimate Guide to Chrononutrition for Strength

A study in Aging Cell investigated how the timing of meals (chrononutrition) affects muscle health in older adults. Over 800 participants were studied. Those who ate for a longer duration throughout the day had greater muscle mass and leg power. Interestingly, later meal times and an earlier breakfast were linked to better muscle strength. The number of meals (eating frequency) wasn't a significant factor. This suggests focusing on when we eat and the quality of food may be more important than how often we eat for muscle health.

Key Points

1. The study explores chrononutrition and muscle health in older adults: This research examines how the timing and frequency of eating (chrononutrition) influence muscle health in older individuals.

2. A longer eating window is linked to better muscle outcomes: participants with a longer window for consuming food and beverages daily exhibited greater muscle mass and leg power.

3. Later meals are potentially beneficial for muscle mass: Consuming food or beverages closer to bedtime was associated with increased muscle mass in older adults.

4. Earlier breakfast might improve grip strength: Starting the day with an earlier meal or drink was linked to better grip strength, suggesting benefits for upper body function.

5. Eating frequency is not strongly linked to muscle mass: The number of meals (breakfast, lunch, dinner, and snacks) throughout the day didn't show a clear connection to muscle mass.

6. Timing and food quality are likely more important than frequency: This study suggests focusing on when we eat and the nutritional content of our food might be more crucial for muscle health than simply how often we eat.

7. Time-conscious eating for optimal muscle health: Considering not just what we eat but also when we eat might be an important strategy to optimize muscle health and function as we age.

How When You Eat Can Impact Muscle Health in Older Adults

As we age, concerns about muscle loss and maintaining physical function become increasingly important. While diet and exercise are well-established as crucial factors for muscle health, recent research suggests that the timing of our meals might also play a significant role. This article dives into a study that explores the connection between chrononutrition, which refers to the timing and frequency of food intake, and muscle health in older adults.

The Circadian Connection: Why Timing Matters

Our bodies operate on a natural internal clock known as the circadian rhythm. This 24-hour cycle regulates various physiological processes, including metabolism, hormone production, and even muscle function. Interestingly, the timing of our food intake can influence this internal clock. When we eat regularly and consistently throughout the day, we can help to synchronize our circadian rhythm, potentially leading to better overall health.

The Study: Unveiling the Links Between Chrononutrition and Muscle

A large-scale study involving over 800 older adults (aged 70 and above) investigated the associations between chrononutrition behaviors and muscle health. The researchers assessed various aspects of chrononutrition, including:

• Eating window: The duration between the first and last food or beverage consumed each day.

• First and last intake times: The clock time of the first and last food or beverage consumed.

• Eating frequency: The number of self-identified eating events (breakfast, lunch, dinner, snacks) reported by participants.

Muscle health was evaluated using different measures:

• Muscle mass: Measured using the D3-creatine dilution method, which provides an estimate of total body muscle mass.

• Thigh muscle volume: is assessed through magnetic resonance imaging (MRI) scans, offering a more localized view of muscle volume in the thighs.

• Grip strength: is measured using a hand dynamometer to assess upper body strength.

• Leg power: Evaluated using a Keiser Air 420 exercise machine to assess lower body power output.

Detailed Results

1. Demographic and Health Characteristics:

   • The study included 828 participants with a mean age of 76 years (±5 years).

   • The sample consisted predominantly female (59%), white (85%), and black participants.

   • Most participants had a college or post-college education, were married, and were in good health.

   • The mean BMI was 27.6 kg/m², and the majority were enrolled after the onset of the COVID-19 pandemic.

2. Eating Window and Nutrient Intake:

   • The average daily eating window was 11 hours, with the first and last food intake times averaging at 8:22 AM and 7:22 PM, respectively.

   • Women had a shorter eating window (10.8 hours) compared to men (11.3 hours).

   • White participants had a longer eating window (11.1 hours) compared to black (10.3 hours) and other/multiracial participants (9.9 hours).

   • The mean energy intake was 1678 kcal/day, with variations across eating window tertiles: 1556 kcal/day (Tertile 1), 1668 kcal/day (Tertile 2), and 1819 kcal/day (Tertile 3).

3. Chrononutrition Behaviors:

   • Significant differences were found in the timing of meals and snacks between demographic groups. Black participants had later meal times compared to white and other/multiracial groups.

   • The proportion of daily energy intake was highest for dinner (35%), followed by lunch (26%), breakfast (24%), and snacks (15%).

   • The eating frequency averaged 4.1 times per day, with a higher frequency observed in participants with a longer eating window.

4. Muscle Mass and Volume:

   • Participants in the higher tertiles of the eating window had higher muscle mass and thigh muscle volume.

   • There was a significant positive association between the eating window and muscle mass (β = 0.18 ± 0.09 kg per hour increase in eating window, p = 0.034) after adjusting for multiple covariates.

   • Thigh muscle volume showed a positive association with the eating window in unadjusted models, but this was not significant after adjustment.

5. Muscle Strength and Power:

   • The unadjusted models indicated a significant association between the eating window and grip strength, but this did not remain significant after adjustment.

   • A negative association was found between the time of first food intake and grip strength (−0.38 ± 0.15 kg, p = 0.012) in adjusted models.

   • Leg power showed a marginally significant association with the eating window (0.05 ± 0.03 W/kg, p = 0.058) after adjusting for covariates.

6. Dietary Patterns and Physical Activity:

   • Higher tertiles of the eating window were associated with greater physical activity levels, muscle mass, and strength.

   • Participants in the longer eating window tertiles consumed more snacks, contributing to their higher total daily energy intake.

   • Moderate-to-vigorous physical activity (MVPA) averaged 7 hours per week, with higher levels observed in participants with longer eating windows.

   
   

The Findings: A Window of Opportunity

The study revealed some fascinating connections between chrononutrition and muscle health in older adults. Here are the key takeaways:

• Longer eating windows were associated with greater muscle mass and power: Participants who had a longer window of time during which they consumed food and beverages throughout the day exhibited higher muscle mass and leg power compared to those with shorter eating windows. This finding challenges the notion that intermittent fasting, which often involves restricting eating to a specific time window, might be beneficial for muscle health in older adults.

• Later last intake time linked to increased muscle mass: Consuming food or beverages later in the evening (closer to bedtime) was associated with greater muscle mass in older adults. This suggests that a well-timed pre-sleep snack or beverage, particularly one rich in protein, might be advantageous for muscle health.

• Earlier first intake time associated with better grip strength: Starting the day with an earlier food or beverage intake was linked to higher grip strength, indicating a potential benefit for upper body function in older adults.

• Eating frequency not significantly linked to muscle mass: The number of eating events throughout the day (breakfast, lunch, dinner, snacks) did not show a clear association with muscle mass in this study. This suggests that the timing and quality of food intake might be more important factors for muscle health than simply how often one eats.

In Conclusion: Embrace a Time-Conscious Approach to Eating

Maintaining muscle health is crucial for staying active and independent as we age. This study highlights the potential importance of considering not just what we eat but also when we eat. By adopting a more time-conscious approach to our dietary habits, we might be able to optimize muscle health and function as we navigate the golden years. Remember, consulting with a registered dietitian or healthcare professional can help you create a personalized dietary plan that incorporates chrononutrition principles to support your specific health goals.

Journal Reference

Mao, Z., Cawthon, P. M., Kritchevsky, S. B., Toledo, F. G. S., Esser, K. A., Erickson, M. L., Newman, A. B., & Farsijani, S. (2023). The association between chrononutrition behaviors and muscle health among older adults: The study of muscle, mobility and aging. Aging Cell. https://doi.org/10.1111/acel.14059

Image cedit:https://onlinelibrary.wiley.com/cms/asset/971788f2-f52a-4c36-8b7f-6ece38265cc7/acel14059-toc-0001-m.jpg

Related

https://healthnewstrend.com/sarcopenia-silent-muscle-loss-and-how-to-spot-it-early

Disclaimer

The information on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.