WHAT'S THE BIG DEAL ABOUT MEAL FREQUENCY
Updated: Aug 7
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 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 bigger 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.
Metabolic Slowdown will become an issue eventually after weeks of dieting, but this is really only after sufficient weight has been lost according to the hormone Leptin, which is the master metabolic regulator in your body. This could and should be countered by a structured nutritional blueprint of cheat meals, structured refeeds, and diet breaks. Click here if you want to learn more about these three failproof dieting strategies.
Smaller or larger meals to grow more muscle
According to the prestigious ISSN, three to four regular feedings spaced throughout the day are ideal for supporting high levels of muscle growth. “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 Then again, you will witness some of the top bodybuilder's 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; I'm simply acknowledging its use and how it can affect natural responses and, in turn, the 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.
Moreover, according to the ISSN, if anything, increasing meal frequency should decrease total caloric intake since it plays a role in hunger and appetite control.
"However, within the confines of the current scientific literature, we assert that:
1. Increasing meal frequency does not appear to favorably change body composition in sedentary populations.
2. If protein levels are adequate, increasing meal frequency during periods of hypo energic dieting may preserve lean body mass in athletic populations.
3. Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin.
4. Increased meal frequency does not appear to significantly enhance diet-induced thermogenesis, total energy expenditure, or resting metabolic rate.
5. Increasing meal frequency appears to help decrease hunger and improve appetite control.
The following literature review has been prepared by the authors in support of the aforementioned position statement."3
Last but not least, meal frequency doesn't require anything special in the realm of performance unless you are an endurance athlete really loading up on carbohydrates. For a detailed guide, see here. Please note: check out #4, 8, and 10 for more information on meal frequency for health factors, etc., and fat's role in post-workout recovery. This article is evergreen and was written over a decade ago and adds a lot more science to what I've already provided for those that want to learn even more on the subject.
In most settings, fatigue will ensue in the presence of sufficient substrate/energy availability in the muscles. So, the fatigue is usually more neurological than anything else. And won't be affected by nutrition outside of standard meal frequency. And yes, you read that right. Regardless of how precise and well you eat, you will still get tired and there are built-in protective features of your CNS and endocrine system that will limit you eventually during a workout. This is why well-calculated program design and understanding of training dose thresholds and responses is so critical if you want to stay healthy and perform at a high level regularly.
Andy Calingaert showcasing his insane 6-month transformation. He increased his squat to over 500 lbs. for reps, and there was nothing fancy outside of classical recommendations from the leading nutritional authority, which is the ISSN of 3-4 meals per day that's well balanced. Pretty simple. Simple but definitely not easy.
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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