The 6 Meals A Day Myth
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 False Report!
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 realized, people misunderstood the research by saying the more you eat (frequency) the more calories you'll burn all day but then again this was an error for the reason that the math doesn't work out.
* Six small 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 Big Meals of 600 calories (3-600) = 1800 calories total.
* Each meal you burn 10% of calories = 60 calories burned with each 600 cal meal
* Total cals burned due to TEF = 180
So you see, if the calories are alike, it doesn't matter how you divide them up " you're still burning the same amount of calories and altering your metabolism the exact same way no matter how you eat regularly.
Will Eating More Often Lead To More Lean Muscle Gain?
The short answer is no. Eating protein constantly actually causes your body not to synthesize it as much. Eating more total calories WILL lead to building more muscle but the meal frequency has little 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 Less Meals Produce Muscle Loss?
Lots of guys who lift weights believe (and I used to) that not eating 6-8 meals per day will put your body into a catabolic state. Which means because you're not eating a lot of food and keeping the levels of amino acids in your blood high your body will use 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 Would You Eat 6-8 Meals
To obtain a LOT of weight " you need to improve your calorie intake to gain weight and put on muscle, therefore if you're a huge 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 group of smaller amount of meals.
If you're making use of loads of energy " If you're a top athlete who burns a ton of energy like Michael Phelps who consumes to 12,000 calories each DAY and eats like an elephant. Likewise guys in the military in boot camp frequently eat as much as possible when they get the chance but still turn out losing weight
If you love it - A number of people may possibly feel more satisfied 6-8 eating lesser meals each day grazing for their food intake. I'm not one of those people but more power to you if you are.
I guess being knowledgeable about this will definitely help you feel enriched in your chase for better fitness, I know I believed this false report for a LONG time because practically the whole world put in a good word for it.
What Do I Do For Myself?
I execute infrequent fasting. And I ENJOY it. I vary between a warrior diet style eating schedule (when I'm keeping my weight) and the lean gains eating style when I'm concentrating on gaining muscle mass. - 17268
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 False Report!
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 realized, people misunderstood the research by saying the more you eat (frequency) the more calories you'll burn all day but then again this was an error for the reason that the math doesn't work out.
* Six small 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 Big Meals of 600 calories (3-600) = 1800 calories total.
* Each meal you burn 10% of calories = 60 calories burned with each 600 cal meal
* Total cals burned due to TEF = 180
So you see, if the calories are alike, it doesn't matter how you divide them up " you're still burning the same amount of calories and altering your metabolism the exact same way no matter how you eat regularly.
Will Eating More Often Lead To More Lean Muscle Gain?
The short answer is no. Eating protein constantly actually causes your body not to synthesize it as much. Eating more total calories WILL lead to building more muscle but the meal frequency has little 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 Less Meals Produce Muscle Loss?
Lots of guys who lift weights believe (and I used to) that not eating 6-8 meals per day will put your body into a catabolic state. Which means because you're not eating a lot of food and keeping the levels of amino acids in your blood high your body will use 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 Would You Eat 6-8 Meals
To obtain a LOT of weight " you need to improve your calorie intake to gain weight and put on muscle, therefore if you're a huge 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 group of smaller amount of meals.
If you're making use of loads of energy " If you're a top athlete who burns a ton of energy like Michael Phelps who consumes to 12,000 calories each DAY and eats like an elephant. Likewise guys in the military in boot camp frequently eat as much as possible when they get the chance but still turn out losing weight
If you love it - A number of people may possibly feel more satisfied 6-8 eating lesser meals each day grazing for their food intake. I'm not one of those people but more power to you if you are.
I guess being knowledgeable about this will definitely help you feel enriched in your chase for better fitness, I know I believed this false report for a LONG time because practically the whole world put in a good word for it.
What Do I Do For Myself?
I execute infrequent fasting. And I ENJOY it. I vary between a warrior diet style eating schedule (when I'm keeping my weight) and the lean gains eating style when I'm concentrating on gaining muscle mass. - 17268
posted by X - Men at
10:22 AM
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