The Science of Protein Pacing
and Intermitent Fasting
with Paul Arciero, PhD
TURN YOUR AUDIO ON! THE PRESENTATION MAY TAKE UP TO 10 SECONDS LOAD
Dr. Paul answers questions about protein pacing with intermittent fasting
and the results of the scientific study. Protein pacing begins with the best protein:
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Paul Arciero, Ph.D.
Dr. Paul J. Arciero (“Dr. Paul”), FACSM, FTOS, is a leading expert in nutrition and fitness lifestyle interventions to optimize health and physical performance. He is one of the top 15 protein scientists in the entire world and is on the board of the International Protein Board. Dr. Paul has published more than 50 peer-reviewed research studies on performance nutrition and exercise training in the world’s most respected science journals, including: Obesity, Frontiers in Physiology, American Journal of Preventive Medicine, Metabolism: Clinical & Experimental, Nutrients, Journal of Applied Physiology, American Journal of Physiology, European Journal of Clinical Nutrition, and International Journal of Sports Nutrition and Exercise Metabolism.
Most impressive, several of Dr. Paul’s publications have attained the coveted “classic” status, being referenced by other scientists at least 100 times in peer-reviewed science/medical journals.
One of Dr. Paul’s most important observations has been that consuming moderate amounts of protein 4-6 times per day (with and without exercise training) reduced total body and abdominal fat to a greater extent than three “traditional” meals per day.
This work was published in Obesity in 2013 and Journal of Applied Physiology in 2014 and led to the terms “protein-pacing” and “PRISE Protocol”, as well as numerous additional peer-reviewed publications. Dr. Paul provides consultation for the healthcare, automotive, and nutrition-related industries.
He regularly serves as a sports performance nutritionist for collegiate (NCAA Div. 1-III), Olympic (cyclists, speed skaters, rowers, biathletes) and professional athletes (National Hockey League – American Hockey League affiliates Adirondack Phantoms, Philadelphia Flyers and Adirondack Flames, Calgary Flames).
Dr. Paul is currently the Director of the Human Nutrition and Metabolism Laboratory and Professor in the Health and Exercise Sciences Department at Skidmore College. In addition, he is an Adjunct Research Professor in the Psychology Department at Union College and has served as an Adjunct Professor in the Nutrition Department at Sage College.
What is Protein Pacing with Intermittent Fasting?
Dr. Paul defines Protein Pacing® as consuming the “right protein at the right time.” Nutritional Intermittent Fasting allows your body to rest from digestion for 18-48 hours, while still providing your cells nutritional support. The combination of Protein Pacing with Intermittent Fasting has been scientifically shown to reduce body fat while maintaining lean muscle, while also improving metabolic functions and other health factors.
5 Days of Protein Pacing Using Quality Meal Replacement Shakes
Eat 20-40 grams of protein at each meal
Eat 4 to 6 evenly spaced meals per day
Eat your first meal within 1 hour of waking
Eat every 3-4 hours thereafter
Eat your last meal within 2 hours of going to bed
Follow the above with 1-2 Days of Intermittent Fasting
Drink Cleanse For Life Throughout the Day
Eat Healthy <100 Calorie Snacks Only if Needed
Rinse and Repeat
Protein Pacing with Intermittent Fasting is Not Keto, or a High Protein Diet
Protein Pacing is about consuming the right protein, at the right time, along with healthy carbs and fats. It is not about getting your body into ketosis or any other uncomfortable and difficult to sustain state, but rather giving your body the correct nutritional components as an anti-inflammatory meal.
Especially when undergoing total body fat loss, Protein Pacing keeps your body from reducing your healthy, lean muscle mass, while encouraging the loss of unhealthy belly fat.
Several human nutrition intervention studies from Dr. Paul’s laboratory at Skidmore College support following Protein Pacing with Intermittent Fasting to decrease total body fat (including abdominal and harmful visceral fat), increase muscle mass, and improve cardiovascular and metabolic health.
Dr. Paul recommends the combination of high quality whole protein-rich foods along with grass fed whey protein powders and bars to maximize the Protein Pacing with Intermittent Fasting lifestyle effects, and the science backs this up.
Sound science confirms that Protein Pacing stimulates the metabolism up to 8 times more than fat and 2.5 times more than carbs; optimizes protein synthesis necessary for enhanced repair and building of lean muscle mass; and conquers hunger better than any other nutrient.
Get the Grass Fed Whey Protein recommended by Dr. Paul for Protein Pacing, or get the complete 30-day fat loss system containing all the products used in the study for Protein Pacing with Intermittent Fasting for overall fat loss.
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