The Benefits of Multiple Smaller Meals for Weight Loss and Muscle Gain
Most people’s dietary habits will consist of 3 main meals, being breakfast, lunch and dinner. This is generally more than adequate for those who are not necessarily concerned with losing weight or building muscle. However, those of us who are striving to lose weight or build muscle or in some cases both, having between 5 and 6 smaller meals has multiple benefits. For this to be effective the meals must be nicely balanced with your personal nutritional needs, this includes plenty of protein roughly 1g per pound of body weight and sufficient carbohydrates and fats of a balanced diet.
The benefit of 5-6 meals a day for those who are seeking weight loss, consuming these meals within 2 hours of each other will increase the body’s rate of metabolism which means therefore that the body will be burning more energy at rest and thus will facilitate fat loss. This effect if further increased by consuming plenty of water during the day which also helps to increase the rate of metabolism. To achieve this generally a minimum of 5 litres of water per day, this works due to the chemical properties of water allowing chemical reactions in the body during digestion and other bodily functions to occur at an optimal rate.
For muscle gain, 5-6 meals a day provides huge benefits based on the absorption of nutrients needed for muscle growth and repair. During each digestive cycle, the body is limited as to how much nutrients can be absorbed. This is, of course, different for different people and is dependent on the quality of the nutrients. By having 5-6 meals you maximise the number of nutrients available to the body for the growth and repair of muscle tissue. The major nutrients required for the growth and repair of muscle are proteins and amino acids. Amino acids are added together to make proteins are a known as the building blocks of life, multiple units of amino acids are added together to form the proteins that makeup muscle tissue in the body. By having 5 meals a day you increase the rate at which these amino acids and smaller proteins can be used to make muscle tissue via protein synthesis.
That is why at Raw ‘n’ Ready we make sure that all our meals consist of 5 meals a day to optimise your results, growth and performance.
- Dr Mark Hyman (February 1, 2013) THE BLOOD SUGAR SOLUTION,
- Diane Kress ( 27 April 2009) The Metabolism Miracle,
- Iwao, S., Mori, K., & Sato, Y. (1996). Effects of meal frequency on body composition during weight control in boxers. Scandinavian Journal of Medicine & Science in Sports, 6(5), 265-272.
Dr Mark Hyman (February 1, 2013) THE BLOOD SUGAR SOLUTION,
 Diane Kress ( 27 April 2009) The Metabolism Miracle,
 Iwao, S., Mori, K., & Sato, Y. (1996). Effects of meal frequency on body composition during weight control in boxers. Scandinavian Journal of Medicine & Science in Sports, 6(5), 265-272.