Do you really need to eat 6-8 small meals to keep your metabolism revved up so you burn fat all day and keep a steady stream of nutrients flowing to build lean muscle?
If you've been around the fitness scene for any amount of time, or have read some diet books or articles, you would think the solution to this one is a simple yes " but the reality is
The 6-8 meals a day Advice Is A Cock-and-Bull Story!
The advice is based on studies done around the thermic effect of food (TEF). You see, whenever you eat, your body uses about 10% of those calories (total) to provide energy just to digest the food
When this was discovered, people misconstrued the research by saying the more you eat (frequency) the more calories you'll burn all day but then this was a slip since the math doesn't work out.
* Six pint-sized meals of 300 calories (6-300) = 1800 calories total.
* Every meal you burn 10% of calories = 30 calories burned with each 300 cal meal
* Total cals burned because of TEF = 180
Thus differentiate that to a normal diet of 3 large meals:
* 3 Heavy Meals of 600 calories (3-600) = 1800 calories total.
* Every single meal you burn 10% of calories = 60 calories burned with every 600 cal meal
* Total cals burned because of TEF = 180
So you see, if the calories are equal, it doesn't matter how you cut them up " you're still burning the same amount of calories and changing your metabolism the exact same way no matter how you eat frequently.
Will Eating More Frequently Bring About More Lean Muscle Gain?
The quick answer is not at all. Eating protein continuously in reality triggers your body not to produce it as much. Eating more total calories WILL result in building extra muscle but the meal frequency has not much to do with it.
More crucial for lean muscle gain is the timing of your meals, particularly the post workout meal needs to be excellent to make a big thing that you're getting superior nutrients into your body when it needs them the most.
Will Eating A Smaller Amount of Meals Cause Muscle Loss?
Several guys who lift weights accept as true (and I used to) that not eating 6-8 meals each day will put your body into a catabolic state. Which means since you're not eating lots of food and keeping the levels of amino acids in your blood above average your body will make use of your muscle tissue as fat.
This is not true either nonetheless not as far as you've heard. Because although you just eat one large meal each day, it can take up to 12 hours to digest" gradually releasing amino acids into your bloodstream the whole time.
When Must You Eat 6-8 Meals
So as to achieve a LOT of weight " you need to boost your calorie intake to gain weight and put on muscle, thus if you're an extra-large guy and you have to eat 5,000 calories a day to put on mass it might be easier on your stomach and digestive system to consume 5,000 calories broken up into a set of lesser meals.
If you're using a ton of energy " If you're a high level athlete who burns a ton of energy like Michael Phelps who eats up to 12,000 calories per DAY and eats like an elephant. Also guys in the military in boot camp often eat as much as possible when they get the chance but still end up losing weight
If you have a thing about it - Several people may feel extra full 6-8 eating reduced meals per day grazing for their food consumption. I'm not one of those people but more power to you if you are.
I think knowing this will certainly help you feel better in your quest for better fitness, I know I believed this myth for a LONG time because almost everyone recommends it.
What Do I Do For My Part?
I put into practice occasional fasting. And I HAVE A THING ABOUT it. I vary between a warrior diet style eating schedule (when I'm sustaining my weight) and the lean gains eating style when I'm focusing on increasing muscle mass.
If you've been around the fitness scene for any amount of time, or have read some diet books or articles, you would think the solution to this one is a simple yes " but the reality is
The 6-8 meals a day Advice Is A Cock-and-Bull Story!
The advice is based on studies done around the thermic effect of food (TEF). You see, whenever you eat, your body uses about 10% of those calories (total) to provide energy just to digest the food
When this was discovered, people misconstrued the research by saying the more you eat (frequency) the more calories you'll burn all day but then this was a slip since the math doesn't work out.
* Six pint-sized meals of 300 calories (6-300) = 1800 calories total.
* Every meal you burn 10% of calories = 30 calories burned with each 300 cal meal
* Total cals burned because of TEF = 180
Thus differentiate that to a normal diet of 3 large meals:
* 3 Heavy Meals of 600 calories (3-600) = 1800 calories total.
* Every single meal you burn 10% of calories = 60 calories burned with every 600 cal meal
* Total cals burned because of TEF = 180
So you see, if the calories are equal, it doesn't matter how you cut them up " you're still burning the same amount of calories and changing your metabolism the exact same way no matter how you eat frequently.
Will Eating More Frequently Bring About More Lean Muscle Gain?
The quick answer is not at all. Eating protein continuously in reality triggers your body not to produce it as much. Eating more total calories WILL result in building extra muscle but the meal frequency has not much to do with it.
More crucial for lean muscle gain is the timing of your meals, particularly the post workout meal needs to be excellent to make a big thing that you're getting superior nutrients into your body when it needs them the most.
Will Eating A Smaller Amount of Meals Cause Muscle Loss?
Several guys who lift weights accept as true (and I used to) that not eating 6-8 meals each day will put your body into a catabolic state. Which means since you're not eating lots of food and keeping the levels of amino acids in your blood above average your body will make use of your muscle tissue as fat.
This is not true either nonetheless not as far as you've heard. Because although you just eat one large meal each day, it can take up to 12 hours to digest" gradually releasing amino acids into your bloodstream the whole time.
When Must You Eat 6-8 Meals
So as to achieve a LOT of weight " you need to boost your calorie intake to gain weight and put on muscle, thus if you're an extra-large guy and you have to eat 5,000 calories a day to put on mass it might be easier on your stomach and digestive system to consume 5,000 calories broken up into a set of lesser meals.
If you're using a ton of energy " If you're a high level athlete who burns a ton of energy like Michael Phelps who eats up to 12,000 calories per DAY and eats like an elephant. Also guys in the military in boot camp often eat as much as possible when they get the chance but still end up losing weight
If you have a thing about it - Several people may feel extra full 6-8 eating reduced meals per day grazing for their food consumption. I'm not one of those people but more power to you if you are.
I think knowing this will certainly help you feel better in your quest for better fitness, I know I believed this myth for a LONG time because almost everyone recommends it.
What Do I Do For My Part?
I put into practice occasional fasting. And I HAVE A THING ABOUT it. I vary between a warrior diet style eating schedule (when I'm sustaining my weight) and the lean gains eating style when I'm focusing on increasing muscle mass.
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