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6 Meals A Day - Why, What, When, How?
Posted by: Jon
This subject is constantly coming up when people ask me about diets. Unfortunately, for us regular Joe's, this seems to still be one of the most misunderstood and underestimated disciplines to date. People are never taught why this is important, or the logistics of easily consuming six separate meals daily. The kicker is that it is not that hard. Plus, it will make all the difference in the world what you get out of your training.
WHY? Your body can only handle so much at one single time. Eating six smaller meals throughout the day lets you give your body all it needs at each feeding, not more to waste or less than needed. This also lets us provide the body with the nutrients in a steady flow. This keeps "fuel" flowing consistently to the body as it needs. Otherwise, you give your body a lot at one time. It will use what it needs right then, store the rest away (turn to fat) and set around waiting for the next meal. Think of your muscles as they recuperate from the previous day's training. They are better off receiving a constant flow nutrients for rebuilding, not just two or three "shots" a day.
WHAT? Too many people automatically assume a "meal" is cooked food put on a plate in front of them. A "meal" is simply a serving of protein, carbohydrates and inevitably some fat. Therefore, a meal can consist of a protein drink along with a carbohydrate source. Currently two of my meals consist of a protein drink mixed with milk and a cereal bar or banana. I use this mid-morning and mid-afternoon. Protein drinks with a small carb are excellent meals to place between your three regular meals of the day. They are also great for time crunches when you can't fix a regular meal. You also need to be sure to have a protein drink with a carbohydrate directly after your workout. This is when your body is taking everything it can get its hands on to start rebuilding your damaged muscles.
WHEN? You want to eat every 2.5 to 3 hours. This timing is key to making the whole plan work. Your body can use a small meal this often. Here is my daily plan for weekdays. Weekends can change because we usually sleep later and keep different hours, but the 2.5 to 3 hour interval is always there.
7:00 AM - Breakfast
9:30 AM - Protein drink with milk and carb source
12:00 PM - Lunch
3:30 PM - Protein drink with milk and carb source
6:30 PM - Post workout protein drink with water and carb source. (Milk would slow the digestion speed)
8:00 PM- Supper (eaten close to post workout drink to satisfy the body from weight training)
10:00 PM - Optional snack before sleep. Great for bulking phases.
HOW? Above is all you need to know. Just put it together in your daily routine and you will see the difference shortly. Admit it, it's not that hard. All you really have to do is add a protein drink/carb in between each regular meal to accomplish the goal. I just keep a hand blender in my office with a jug of whey protein. Keep some milk in the nearby fridge and mix up a drink when it's time.
If you want a better diet or you want to get the most out of your training, do this. After a month, you will feel the difference. I started this about four years ago and have not gone back to the "normal" three meals per day since. Your body will adapt to this routine very quickly and will start letting you know it's time to eat every few hours. It really feels natural and is the key to that next level of strength and growth.
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