Research shows that eating every 2-4 hours is one of the most important ways to improve health and body composition. Frequent eating (of well-chosen, properly sized meals) stimulates the metabolism, balances blood sugar, and helps maintain your lean mass while giving your body a reason to burn off your extra fat mass.
How Many Meals Per Day Should You Eat?
That's easy: just divide the time you're awake (say, 15 hours) by 3. So if you're up for 15 hours a day, you can shoot for about 5 meals a day.
Based on your goals, you may need to eat more or fewer meals than this. For example, if your goal is weight gain and you've got a fast metabolism, you'll likely need to eat more frequently. Some of my clients in this situation eat up to 8 meals per day. And if your goal is to lose weight you may need to eat less frequently. Some of my clients in this situation eat 4 meals per day.
However, for now, don't get too wrapped up in trying to figure out how many meals are right for you. 5 meals is an easy rule of thumb and that's where you should get started. You can make adjustments later based on your results.
Should You Eat Before Bed, Before Exercise, Etc.?
Just keep the rule in mind and eat every 2-4 hours.
If it's bedtime and it's time to eat, then eat! We don't care what you've heard before. It's not true. We promise.
Regarding exercise, same deal. I know you often hear that it's important to eat before exercise because you want to maintain energy levels throughout your entire exercise session. If you are already using a workout drink during the exercise session, there's no need to eat just before exercise because you'll be getting the nutrients and energy throughout the entire session.
How Big Should Your Meals Be?
Everyone's meal sizes should be different and this should be based on sex, body size, body fat, physical activity levels, calorie needs for the day, and more. But don't start measuring portion sizes and calories just yet. If you are eating 5 meals per day just remember that you don't want to be stuffed but you don't want to be full.... you want to maintain neutral all day!
Are You Suggesting 3 Meals and 2-3 Snacks A Day?
Maybe, but I don't like differentiating between meals and snacks. Rather than thinking in terms of "snacks" versus "meals," think in terms of eating opportunities. In other words, every time you eat you have the opportunity to make your body better or worse.
What Happens If I Have To Miss A Meal?
Obviously, it's best not to miss a meal. You'll need to learn mental and physical preparation strategies that will improve your planning and ensure that you've got what you need when you need it. However, from time to time, you may have to miss a meal. Don't sweat it. Just get right back on track as soon as you can.
Do your best to stick to eating every 2-4 hours - without making it a source of frustration and confusion.
