If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency.
#1-Metabolic rate/fat loss
#2-Muscle Building and recovery
#3-Athletic Performance
Metabolic Effects of Meal Frequency
Ever since I can remember there has always been an unrelenting debate about whether it’s more beneficial to eat larger meals or smaller frequent feedings. The answer isn’t clear and it’s not that important if calories, carbs, fats, and protein are similar according to research and you aren’t too far to either end of the spectrum. For instance, many experts claim a higher boost in metabolism with more frequent meals in the ballpark of 5-6 feedings per day. However, one study found a 15-calorie burn advantage with five meals per day vs. just one.1 Not groundbreaking information by any means.
Another study on the topic published by Dr. Leady found that three meals generated a stronger feeling of fullness versus six meals, although there was a 10% discrepancy in protein intake which very well could have affected eating behavior since protein possesses a strong influence on appetite. On a final note, hormones carry strong half-lives oftentimes by remaining in our bloodstream, and their specific effects could be felt for days and even weeks. For example, according to nutritional mastermind Lyle McDonald, sympathetic nervous system (SNS) output only drops around 5% within the first week of dieting. This means that if Person A was burning 2500kcal at the start of his or her diet, then by the end of week #1, there would only be a reduction of around 100kcal. Nothing to write home about folks.
Smaller or larger meals to grow more muscle
According to the prestigious ISSN, three to four regular feedings dispersed throughout the day is ideal for regulating high levels of muscle growth. Then again you will witness some of the top bodybuilders scarf down upwards of six meals to support muscle growth levels. However, please keep in mind that many of these individuals are ingesting steroids and other forms of PEDs. I’m by no means criticizing this approach or what have you, just simply acknowledging its use and how it can affect natural responses and thus standards for prescribing proper nutrition protocols to the general public. The reality is that someone set the bar under the influence of performance-enhancing chemicals in the presence of optimal nutrition and training strategies, so anyone coming into that arena is practically forced to follow suit if they truly want to compete at this point.
How to schedule your meals for Performance
Science has clearly shown that meal frequency plays a strong role in performance outcomes. For example, making sure to consume moderate to high glycemic carbohydrates as part of your pre-workout nutrition can boost muscle recovery and performance. “In light of these findings, when training is initiated 3-4 hours after the preceding meal, the classical recommendation to consume (at least 25 grams of protein) as soon as possible seems warranted to reverse the catabolic state, which in turn could expedite muscular recovery and growth. 2
SCIENTIFIC REFERENCES:
#1-Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol (1985). 2000;89(3):1165–71.
#2-Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?” Journal of the International Society of Sports Nutrition, vol. 10, no. 1, 2013, p. 5., doi:10.1186/1550-2783-10-5.
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If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency.
#1-Metabolic rate/fat loss
#2-Muscle Building and recovery
#3-Athletic Performance
Metabolic Effects of Meal Frequency
Ever since I can remember there has always been an unrelenting debate about whether it’s more beneficial to eat larger meals or smaller frequent feedings. The answer isn’t clear and it’s not that important if calories, carbs, fats, and protein are similar according to research and you aren’t too far to either end of the spectrum. For instance, many experts claim a higher boost in metabolism with more frequent meals in the ballpark of 5-6 feedings per day. However, one study found a 15-calorie burn advantage with five meals per day vs. just one.1 Not groundbreaking information by any means.
Another study on the topic published by Dr. Leady found that three meals generated a stronger feeling of fullness versus six meals, although there was a 10% discrepancy in protein intake which very well could have affected eating behavior since protein possesses a strong influence on appetite. On a final note, hormones carry strong half-lives oftentimes by remaining in our bloodstream, and their specific effects could be felt for days and even weeks. For example, according to nutritional mastermind Lyle McDonald, sympathetic nervous system (SNS) output only drops around 5% within the first week of dieting. This means that if Person A was burning 2500kcal at the start of his or her diet, then by the end of week #1, there would only be a reduction of around 100kcal. Nothing to write home about folks.
Smaller or larger meals to grow more muscle
According to the prestigious ISSN, three to four regular feedings dispersed throughout the day is ideal for regulating high levels of muscle growth. Then again you will witness some of the top bodybuilders scarf down upwards of six meals to support muscle growth levels. However, please keep in mind that many of these individuals are ingesting steroids and other forms of PEDs. I’m by no means criticizing this approach or what have you, just simply acknowledging its use and how it can affect natural responses and thus standards for prescribing proper nutrition protocols to the general public. The reality is that someone set the bar under the influence of performance-enhancing chemicals in the presence of optimal nutrition and training strategies, so anyone coming into that arena is practically forced to follow suit if they truly want to compete at this point.
How to schedule your meals for Performance
Science has clearly shown that meal frequency plays a strong role in performance outcomes. For example, making sure to consume moderate to high glycemic carbohydrates as part of your pre-workout nutrition can boost muscle recovery and performance. “In light of these findings, when training is initiated 3-4 hours after the preceding meal, the classical recommendation to consume (at least 25 grams of protein) as soon as possible seems warranted to reverse the catabolic state, which in turn could expedite muscular recovery and growth. 2
SCIENTIFIC REFERENCES:
#1-Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol (1985). 2000;89(3):1165–71.
#2-Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?” Journal of the International Society of Sports Nutrition, vol. 10, no. 1, 2013, p. 5., doi:10.1186/1550-2783-10-5.