Why do you have to eat six meals a day? It's not that eating only three or four meals a day is not good, but eating five meals a day is better than eating four meals, and eating six meals a day is better than eating only five meals. More and more evidence shows that in promoting muscle growth and reducing body fat, less meals are better than more meals. Eating six or more meals a day can help your body digest food more effectively, so that you can eat more protein and other important nutrients. Of course, it should be noted here that every meal with more meals should be less.

Eating once every three hours can make your nutrition supply more stable and sufficient. Doing so can also make your stomach smaller and tighter, reduce the risk of body fat storage, promote you to develop healthier eating habits, and enable you to consume more dietary fiber, fruits and vegetables, as well as protein and water.

In order to gain muscle, you must eat wisely instead of eating everything you see. You must also consider other guidelines about bodybuilding and nutrition.

1. Take at least 0.5g of protein per kg of body weight every day.

2. Drink at least 30ml of water per kilogram of body weight every day, and drink as much as possible.

After training, you should arrange a meal or drink a mixed drink of nutritional supplements.

4. Breakfast should not be missed.

5. Stay away from foods containing sucrose and saturated fatty acids, as well as refined foods.

6. Use nutritional supplements to improve the efficiency of training and nutrition.

Combining the above strategies and forming a diet plan is the cornerstone of your bodybuilding diet.

Although your genes, as well as the composition of each meal, can affect your best meal frequency every day to some extent, it seems that eating six meals a day has become the basic practice of most successful bodybuilders in the past 50 years.

In addition to using nutritional supplements, bodybuilders and athletes in other strength events often gain weight through forced eating. The bodybuilders of the older generation once adopted a plan of eating and drinking called "what you see is what you get", which means eating what you see. Of course, they will stay away from most junk food. At dinner, they may eat 400g sirloin steak, a baked potato and a vegetable salad. It doesn't matter whether they are full physically or nutritionally, but as long as the meat is not finished, they will force themselves to continue eating until they can't swallow another bite.

Sounds primitive, doesn't it? By today's standards, it is. However, this method is very effective for many people and can help them build stronger muscle blocks.

However, most people will eventually consume some unnecessary extra calories after adopting this forced eating method. It's like eating a lot of whole eggs to ensure enough egg whites.

Times have changed. Now, you can plan your nutritional intake more accurately and effectively. You can eat food with certain ingredients at certain times. This is one of the most important strategies for bodybuilders to promote muscle growth and reduce body fat.

When making a diet plan, you need to make wise choices and don't follow your feelings. Use the tools you can to create a convenient and delicious diet plan that suits your weight and daily schedule.

Make full use of today's advanced sports nutrition, such as various protein powders, meal replacement products, protein bars, creatine, calcium hydroxymethylbutyrate (HMB), zinc magnesium valine (ZMA) and so on. These sports nutrients can maximize the benefits of eating more than one meal a day. They can make it easier and more convenient to eat six or more meals a day, whether you are in the stage of gaining muscle or losing fat.

Of the six meals a day, it is very important to have three.

breakfast

After waking up in the morning, you should eat something as soon as possible, whether you are doing strength training or aerobic training immediately, or going to work or school. Like other time periods, you must try to find out the best protein, carbohydrate intake and intake ratio. It is best to prepare breakfast for the next day on the first night, so that you can eat it immediately after getting up in the morning.

After training

After the training, it is the prime time to supplement nutrition. You'd better drink a high-protein drink made of whey protein, glucose and creatine immediately after training. Although the specific intake depends on everyone's weight and training objectives, we usually recommend taking 30? 50 grams of egg white, and about twice as much carbohydrate. For men, we also recommend taking 5g creatine and10g glutamine after strength training.

Taking the above nutrients in the form of mixed drinks as soon as possible after training can inhibit the level of cortisol and prevent the body from decomposing and destroying muscle tissue. In addition, the nutrients ingested at this time are also more easily absorbed and utilized by muscle tissue. At this time, all or almost all the nutrients you consume will be used to repair and strengthen your muscle tissue, liver, internal organs and immune system.

Before going to bed

When you sleep, you will have 6? You can't eat for nine hours. In order to minimize the decomposition and injury of muscles during sleep, it is very important for most bodybuilders to eat some carbohydrate food and protein with slow digestion and absorption before going to bed.

At this time, it is best to eat some foods rich in casein or nutritional supplements, such as concentrated milk protein powder. Because the digestion and absorption speed of casein is relatively slow, compared with whey protein with faster digestion and absorption speed, casein can supply amino acids to the body stably for a long time.

If you only have whey protein powder on hand, you can mix it with pure milk, or add some peanut butter when mixing whey protein powder to slow down its digestion and absorption. Although sleep experts say that you can't eat before going to bed, as long as you don't eat much, it won't cause gastrointestinal discomfort when you sleep, and eating before going to bed is completely ok. But some bodybuilders, in order to avoid not eating for 8 hours in a row, even take a short sleep twice or more in 24 hours.

How to arrange meals easily

The three-meal time mentioned above is obviously important, but it is equally important to arrange three or more meals to make your energy and amino acid supply more stable and sufficient. The question is, how can we do this with the least energy and time?

First of all, don't be afraid to cook. The best way is to arrange once a week, prepare all the food to eat in advance, and then put it in the refrigerator. When eating, you can eat it immediately by heating it in the microwave oven. It is not difficult for bodybuilders who have a simple diet to do this.

The first thing you need to prepare is high-protein food, such as chicken breast and boiled eggs. Then you need to prepare carbohydrate foods with slow digestion and absorption, such as oatmeal, brown rice, baked sweet potatoes and so on. After that, just prepare some fruits and vegetables. Fruits and vegetables are rich in dietary fiber, antioxidants, vitamins and important phytochemicals, which are very important for bodybuilders.

You only need a grill or rice cooker to cook six or more pieces of chicken breast at the same time. After the chicken breast is cooked, put it in a small clean plastic box so that you can take it with you at work or school.

In order to ensure that you can eat more than six meals a day for a long time, it is suggested that you equip yourself with the following appliances: large refrigerator, electric oven, rice cooker, large steamer (convenient for you to steam vegetables, sweet potatoes, yams, etc. ), microwave oven, plastic lunch box, insulated lunch box.

As we said before, history has proved that there is nothing wrong with eating only three meals a day. You don't have to revolve around diet all day. Just because eating more than six meals a day can better promote muscle growth and body fat loss.

In order to experience this effect for yourself, you might as well insist on eating more meals every day for two weeks. However, at first, it is best to increase the number of meals every day step by step. After two weeks, you will see and feel significant changes in body shape, body resilience, appetite and physical fitness (especially during training).

If you are very concerned about your body shape, I hope your efforts in the gym will get the greatest reward. Forming the habit of eating less and eating more is almost as important as hard training.

skill

Scientific research on eating less and eating more.

Numerous studies have shown that food and nutritional supplements can directly and indirectly affect your hormone levels, including insulin, cortisol, testosterone and many other hormones. These hormones have a great influence on the metabolism of the body. Better control of your body's metabolism can help you better promote muscle growth and reduce body fat.

Most of the food we eat is thermogenic, that is to say, after eating protein, carbohydrates or fat, the body will consume some energy in the process of digestion and absorption. Compared with carbohydrates and fats, protein has the greatest thermogenic effect.

But the thermogenic effect of food does not increase with the increase of food intake. When your calorie intake reaches several hundred kilocalories, the heat-producing effect of food will stabilize. It can be seen that, compared with multi-meal and multi-meal, multi-meal and multi-meal can maximize the thermogenic effect of food, thus raising your metabolism to a higher level.

Whether eating less and eating more meals will improve the metabolism of bodybuilders or not, high-intensity training itself is enough to improve their metabolism. Perhaps, for them, it is more important to eat less and eat more meals, which can better control blood sugar and insulin levels.

Eating six meals a day can make your carbohydrate intake more dispersed than eating three big meals a day. In fact, eating six meals a day is like choosing carbohydrate foods with slow digestion and absorption, such as oats or yam (good for bodybuilders), rather than carbohydrate foods with fast digestion and absorption, such as white bread (bad for bodybuilders).

This can ensure that the body gets enough insulin and glucose to protect muscles. In addition, eating less and eating more can not only help you eat high-quality food and ensure better muscle growth, but also help you control hunger and craving for food.

Among many research reports on the relationship between meal frequency and athletes' body composition, one study requires that 12 boxers only consume 1200 kcal per day. One group eats less and eats more meals, while the other group eats three meals a day. After two weeks, although the weight loss of the two groups was the same, the number of muscle loss of the subjects who ate six meals a day was significantly less than that of the subjects who only ate three meals a day.

I hope to adopt ~ ~ ~