One question that is popping up all over the bodybuilding space is the question is meal frequency. Right up there with How Much Protein Do I Need a Day or How Many Calories Do I Need and only second to How Much Water Should I Drink is the question of meal timing. But not just meal timing, just the basic question of how many times do I need to eat per day?
Are those six meals a day I’ve heard about really necessary? People have been told for some time that in order to build muscle and gain weight, they need to be eating. In the past, you’ve probably heard that eating more frequent meals is has a thermodynamic effect and you will burn more fat by eating more often. (2010 disproves this assumption)
But is this dogma true? First, let’s examine the short list of frequent meals. This list is by no means definitive.
Benefits of More Meals Per Day:
- appetite control
- frequent eating and tight control of within day energy balance help to control insulin
- personal observation (not scientific but not irrelevant either)
- energy balance
- higher meal frequency is important from a cortisol control standpoint
Drawbacks to More Meals Per Day:
- too much eating
- burden to carry so much food around
- preparation for the amount of food
- not necessary to achieve the proper amount of total daily calories
” If eating 5-6 times a day helps control your appetite and easily hit your calorie goals, if it gives you more energy, keeps you satisfied all day long and you enjoy it – then that’s the way to go. If eating bodybuilder-style with 5 or 6 whole food meals a day is a burden to you with the food prep and time spent eating, or it makes it harder to stick with your plan, not easier, then you’re better off with 3 or 4 meals a day or 3 meals with snacks.” – Tom Venuto, author of Burn the Fat Feed the Muscle
To take Tom Venuto’s statement a bit further here’s what Dr. Dan Benardot, PhD., RD, LD, FACSM, and author of Advanced Sports Nutrition says on the meal frequency subject…
“There is a limit to how much energy (i.e., calories) the body can handle properly at one time. By satisfying our total energy requirements through infrequent eating opportunities, this limit is passed and problems occur. In addition, infrequent eating does nothing to address normal blood sugar fluctuation. Blood sugar peaks about one hour after eating, and is back to pre-meal levels about two hours after that. That means that we can expect a normal range of blood sugar for about three hours. Unless something is consumed to satisfy the need for blood sugar every three hours, gluconeogenesis can result with a loss of lean mass.”
Will Brink, author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and author of Bodybuilding Revealed & Fat Loss Revealed weights in with an excellent video on the subject.
Do You Need to Eat Six Times a Day or More?
At this point, I hope you are not confused! What I’ve found is that first and foremost you must get your required number of calories per day to reach your goals. After that, meal timing becomes important given your activities in the next hours. You do not need to eat more frequent meals IF your blood sugar is in control and your appetite is fine.
Going by personal experience, as should you in this case, if you find yourself getting light-headed and you feel like you want to grab the closest candy bar, you are probably experiencing some significant swings in insulin. Having more frequent meals helps control this issue and it’s why I like having 5-6 meals per day. I’m able to eat at a 15% calorie deficit when cutting without going crazy with hunger or insulin making me make horrible choices out of desperation.
However, if you eat 3 times a day maybe a snack or two and get your calories in per day, have energy for your activity and you experience NONE of the hunger swings or cravings, you simply don’t need more meals per day.
I am a fan of frequent eating but is it absolutely 100% necessary? Depends on you and it’s not for everybody. In the meantime, based on the research and Will Brink’s overview of the subject, I’ll continue to eat my six bodybuilding style meals per day.
I’d love to know what you think on this subject.
- marc david
Additional Resources on Meal Frequency
Meal Frequency and Energy Balance by Lyle McDonald
Researchers Look at How Frequency of Meals May Affect Health
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity
Meal frequency and energy balance
Meal Frequency and Weight Loss by Dr. Christopher Mohr
Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass by Dr. Layne Norton