At Encore, we teach PROTEIN PACING AND INTERMITTENT FASTING– backed by the most exceptional technology in measurement. The Skidmore College Study and PEER REVIEWED science articles show weight loss WITHOUT FITNESS. If you choose fitness, then the process is faster.


What is Protein Pacing ?

“Protein pacing,” Dr. Arciero defines, “is the scientifically proven combination of eating healthy, lean, protein foods at the right time of day to maximize health and performance.”

Here are the basics of making it work for you: Consume 1.5-2.0 grams of protein per kilogram daily. Note that a recent study showed that athletes who consumed 2.0 grams of protein per kilogram daily, mainly from UNDENATURED WHEY protein-rich shakes and bars, showed significantly more significant improvements to athletic performance than those who consumed 1.0 gram of protein per kilogram daily.

Spread protein over four to six meals per day.

  • Pounds = Kilograms divided by 2.2
  • Required protein 1.5-2.0g/kg

John weighs 220 pounds what is his Protein goal intake daily?

  • 220 ÷2.2 = 100kg
  • 100kg x 1.5/kg = 150 Protein

Example Day Protein Intake:

  • Breakfast 35g
  • Snack 10g
  • Lunch 35g
  • Snack 15g
  • Dinner 20g
  • Snack 18g

Total 123 g protein

What is Intermittent Fasting?

Definition: A process of giving your digestion a break but still metabolizing to maintain your daily and normal blood sugar levels. Burn fat and balance your system for maximum nutrition intake. You will love a high-energy day.

Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It does not say anything about which foods you should eat, but rather when you should eat them. In this respect, it is not a “diet” in the conventional sense. It is more accurately described as an “eating pattern.”

Conventional intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. Humans have been fasting throughout evolution. If anything, fasting from time to time is more “natural” than constantly eating 3-4 (or more) meals per day.

JANUARY 2018 PHOENIX with Dr. Arciero


But what about those die-hard gym rats, fitness buffs, and professional athletes that have spent years training? There are fewer diet and workout programs that will yield visible results for higher-level athletes, and they truly fit.

According to a new study from Skidmore College, a diet and exercise regimen can work for even the fittest: the PRISE regimen. PRISE stands for protein pacing, resistance, interval, stretching, and endurance. These five elements could be the key to helping the genuinely fit get even fitter.

Protein pacing means eating moderate quantities of protein at regular intervals throughout the day. The daily protein intake will encourage better muscular development and ensure the muscles have all the ATP energy required for muscle-building and post-workout repair.

The multi-dimensional approach to working out—incorporating resistance training, interval training, stretching, and endurance training—will lead to better overall fitness. Not just more strength, but better muscular and cardiovascular endurance as well as increased joint mobility and flexibility.

To prove the PRISE regimen works, researchers at Skidmore College gathered 20 very fit men and 30 very fit women. All were between the ages of 30 and 65, regular exercisers (four days per week, 45 minutes per session), with experience in aerobic and resistance training with good body fat (26%). For 12 weeks, all 50 of the participants performed the same workouts. Half consumed a normal-protein diet with workout supplements, while the other half ate more protein at intervals throughout the day along with supplements rich in antioxidants.

After 12 weeks, all 50 participants had shown improvement in nearly every measure of fitness and health. However, those who followed the higher-protein and antioxidant diet showed the most visible improvements. Their strength, endurance, flexibility, core strength, and cardiovascular health increased significantly over the group who followed a normal-protein diet.

This study is the latest to support theory that protein pacing (eating moderate quantities of protein throughout the day, not only at mealtimes) is an efficient way to improve fitness: decreasing fat (total, visceral, and abdominal), increasing lean muscle mass, and lowering blood cholesterol, insulin, and glucose.

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