One of the most talked-about myths of muscle building is ‘how many meals to eat in a day’. Eating small meals frequently will enhance your metabolism. Well, this is a myth. Why? Because science claims that meal frequency has no relation in boosting your metabolism. Surprising much? Yes, very!
It’s All About Protein Consumption With Every Meal
This practice of eating 6-8 meals was developed by some of the most eminent bodybuilders of the 1960s, who used to eat more than 6 meals in a day in order to keep up their protein synthesis. This no doubt helped them to increase their protein consumption and pack on some serious muscle. However, contrary to that, there is no such evidence that claims any relation of meal frequency with the boost in metabolism. Though, there are certain researches available that have shown some evidence to increase the thermogenic effect in the body with the frequent meal ingestion. Despite the variable thermic effect of foods, there is no concrete evidence that shows a boost in metabolism of an individual.
3 Meals Versus 6 Meals: The Breakdown
In case of a 3-meal pattern, a drop in the amino acid profile in the body, especially the levels of leucine, was observed. Whereas in a 6 meal pattern, subjects consumed more protein and were able to maintain optimum levels of protein synthesis that further prevents catabolism. If other factors are kept under check, it can also enhance the anabolism. The other reason why the 6 meal pattern became popular is because of a constant feeling of satiety that it gives throughout the day, that ultimately prevents you to binge the junk and helps to keep you on the track.
So Which Is Better, 3 Meals Program Or 6 Meals A Day Program?
Now the question is which meal plan is more effective? The answer is simple: whatever suits you! Your fat loss or the muscle gain depends on the universal formula of calories in versus calories out. In order to drop the body fat, you may either follow a 3-meal pattern or 6-meal patterns. All you need to maintain is the caloric range required to attain that particular goal. Therefore, one can definitely achieve his fitness goal even with a traditional 3-meal pattern. No wonder, bodybuilding is a very subjective sport. What suits you, probably will not suit me. Therefore, always try to figure out how your body is responding to a particular diet program and if possible, always go for an educated and certified coach, who could guide and monitor you, in order to reach your fitness goals.