Meal Frequency

**Demon Knight** · 11-05-2009, 05:26 PM

One of the first pieces of advice you here from a nutritionist, bodybuilder, fitness model or generally anyone who should know how to construct a good diet is to eat often to increase metabolism. A minimum of 4, some even go as high as 10 meals a day. A general quote is "Eating every 2-3 hours is a must to keep your metabolism revving high "

The scientific truth is this has never been proven. I've provided 4 links to medical trials conducted on food frequency and protein utilization:

[Thermogenesis in humans after varying meal time f... [Ann Nutr Metab. 1987] - PubMed result

Meal frequency and energy balance. [Br J Nutr. 1997] - PubMed result

New Medicine - [The influence of feeding frequency on dietary protein utilization – a model study]

Effect of the pattern of food intake on human energy metabolism]

There is however evidence to suggest that eating often avoids hunger pangs resulting in people able to follow their diet more strictly. This is a big advantage in the dieting game.

So before you go preparing your 6th (or perhaps 7th?) meal of the day, have a read through these articles.

Food for thought

**Thomas_Rivera** · 11-05-2009, 05:54 PM

Great links. I'll have to finish the rest later on, pretty hungry coincidentally and gorging.

Ever since I started to do keto dieting I stopped adhering to the 6 meal a day thing and saw no real difference. I found it easier to eat one big meal when I wake up then two meals through the day.

GRAVESY079 · 11-05-2009, 06:27 PM

Quote:

Originally Posted by Thomas_Rivera

Great links. I'll have to finish the rest later on, pretty hungry coincidentally and gorging.

Ever since I started to do keto dieting I stopped adhering to the 6 meal a day thing and saw no real difference. I found it easier to eat one big meal when I wake up then two meals through the day.

Interesting, 3 Square meals. I take it there are a shake or two mixed in through out the day.
Is your blog up and running yet?
Are you running something similar to the MMA version of DaveP's or a more convential one?

**Thomas_Rivera** · 11-05-2009, 07:06 PM

No shakes yet, I haven't been back to the gym, blog will be up and running very soon, I got a job offer recently.

**Kaboom** · 11-05-2009, 09:45 PM

I dont need it to be scientifically proven.I have proven it works for me.
Eating more frequently stops me from being hungry all the time and gorging on lots of food.It keeps me alot more energetic throughout the day. It lets you control spiking your insulin at the right time,getting in protein when you need it most so yeah it works all of these factors add up to helping you lose weight or build muscle whatever you are trying to do!

tps154 · 11-05-2009, 10:22 PM

Quote:

Originally Posted by Kaboom

It lets you control spiking your insulin at the right time,getting in protein when you need it most so yeah it works

cosign i was just about to say this

jason newman · 11-05-2009, 10:53 PM

personally i do 4 meals per day, still in colege and i feel more satisfied with larger meals, yet the 4hr mark when the next meal is due IM STARVING!!!! but seems to be working

**Moro** · 11-05-2009, 11:05 PM

Once i started reading all of the Leucine research i gathered eating 6 or more meals a day is a mistake,

I'm currently eating 5 slightly larger meals a day 4 hours apart and supplement with BCAA's and simple carb half way between each meal, and from what i can tell so far im never going back to my old ways

**Kaboom** · 11-06-2009, 01:40 AM

whats your simple carb between each meal?

tps154 · 11-06-2009, 02:29 AM

i still stick by kaboom, its not just about calories,regulating insulin levels is a huge part of the equation

Kevsworld · 11-06-2009, 04:43 AM

I've also run across some articles that challenge the dogma of 6 meals per day--especially for bulking.

I think the biggest advantage to the frequent meals comes when you are trying to get lean--much easier to eat less when you know you'll get to eat again in a few hours.

**Demon Knight** · 11-06-2009, 03:07 PM

Quote:

Originally Posted by Kaboom

Eating more frequently stops me from being hungry all the time and gorging on lots of food.It keeps me alot more energetic throughout the day.

That is the benefit of eating frequently, it's the very same reason I still have 4 meals a day. To control my appetite and energy levels.

I've stopped however worrying about eating every 2-3 hours in case my metabolism drops.

Kevsworld · 11-06-2009, 10:32 PM

Quote:

Originally Posted by Demon Knight

That is the benefit of eating frequently, it's the very same reason I still have 4 meals a day. To control my appetite and energy levels.

I've stopped however worrying about eating every 2-3 hours in case my metabolism drops.

I also tend to eat about four times a day (I'm including protein shakes). Eating six meals a day just isn't very practical for me.

I get cracked up over the way people obsess over this. I've even seen guys on these forums say you need to wake yourself up at 3:00 am to drink a protein shake--please! The human body is not a catabolic time bomb.

**Moro** · 11-06-2009, 11:49 PM

Quote:

Originally Posted by Kaboom

whats your simple carb between each meal?

Dextrose at the moment im tempted to try WMS but im still not 100% convinced on it yet,

monkeybiker · 11-07-2009, 07:00 AM

Quote:

Originally Posted by Kevsworld

I also tend to eat about four times a day (I'm including protein shakes). Eating six meals a day just isn't very practical for me.

I get cracked up over the way people obsess over this. I've even seen guys on these forums say you need to wake yourself up at 3:00 am to drink a protein shake--please! The human body is not a catabolic time bomb.

Waking up a to get a protein drink will probably have a negative effect as it disrupts your sleep.

I tend to eat about 4 times a day too. I used to try to do the 6 meals a day thing but now it is not practical. I've got over stuff to do.

GettinITDone · 11-07-2009, 04:37 PM

Layne Norton also wrote about this concept in MD.
Muscular Development Online Magazine - Investigating Optimal Protein Frequency:
I feel like my body couldn't go 4-6 hours without food. That is, unless I eat a huge meal, which my meals are already pretty big, keeping in mind that I do eat about every 2.5-3 hours. I might have to do some experimenting. However, like Kaboom said, the concept of six meals has obviously worked for people (myself included). If it's not broken, why fix it? Would it make that much of a difference?

KM · 11-09-2009, 09:45 PM

Quote:

Originally Posted by tps154

i still stick by kaboom, its not just about calories,regulating insulin levels is a huge part of the equation

An equation that is too personally dependent, hence why everyone's discussing different theories on the same topic.

Insulin sensitivity is a significant factor, and in a sense, dictates everyone's specific meal frequency. For some (like me, for example) 6 meals was entirely too much because it seemed that I was hypersensitive to insulin -- which I wasn't, but due to my "inherent" science, it seemed that way.

A lot of this sport is set in stone, but even more of it varies with each individual. That's what's so great about it; everyone's forced to figure out their own formula for their own body.

tps154 · 11-09-2009, 10:57 PM

Quote:

Originally Posted by KM

An equation that is too personally dependent, hence why everyone's discussing different theories on the same topic.

Insulin sensitivity is a significant factor, and in a sense, dictates everyone's specific meal frequency. For some (like me, for example) 6 meals was entirely too much because it seemed that I was hypersensitive to insulin -- which I wasn't, but due to my "inherent" science, it seemed that way.

A lot of this sport is set in stone, but even more of it varies with each individual. That's what's so great about it; everyone's forced to figure out their own formula for their own body.

ya i agree its more of a personally dependent thing... what do you mean by hypersensitive to insulin tho??

KM · 11-10-2009, 01:04 AM

Quote:

Originally Posted by tps154

ya i agree its more of a personally dependent thing... what do you mean by hypersensitive to insulin tho??

Easily prone to insulin stimulation: takes very little carbs to get my insulin goin'.

tps154 · 11-10-2009, 08:38 PM

Quote:

Originally Posted by KM

Easily prone to insulin stimulation: takes very little carbs to get my insulin goin'.

so what you meant then was that eating frequently hurts you rather than helps, and thats why you eat less often?

**lil_big_junior** · 11-10-2009, 08:45 PM

Quote:

Originally Posted by Kaboom

I dont need it to be scientifically proven.I have proven it works for me.
Eating more frequently stops me from being hungry all the time and gorging on lots of food.It keeps me alot more energetic throughout the day. It lets you control spiking your insulin at the right time,getting in protein when you need it most so yeah it works all of these factors add up to helping you lose weight or build muscle whatever you are trying to do!

Exactly...Main bit in bold that stuck out to me the most...

But definetely a very good read. Will be reading the rest when I can

KM · 11-10-2009, 09:48 PM

Quote:

Originally Posted by tps154

so what you meant then was that eating frequently hurts you rather than helps, and thats why you eat less often?

Yep, it definitely did in the long run and that's why I learned to stagger my meals accordingly to my body type.

tps154 · 11-11-2009, 02:05 AM

Quote:

Originally Posted by KM

Yep, it definitely did in the long run and that's why I learned to stagger my meals accordingly to my body type.

sounds goodl. i was actually about to tweak mine a little and see how i respond. im thinking about making my second meal carbs (im on tkd) rather than first and pre w/o. i guess its all trial and error.