Who would've thought eating enough would be so hard

antjoanes

Hi all

Since recently starting a clean healthy nutritional plan I have realised just how hard it is to meet my daily caloric intake using whole healthy foods. Hitting the fat recommendation is fairly easy but the protein and carbs is fairly difficult. I'm taking a couple of protein shakes a day to try and improve the protein consumption but at the moment I feel like I'm having to eat all the time.

I'm going for 6 small meals a day and spreading out the macro nutrients equally but I'm considering just dividing up my calories into three bigger meals a day with some snacks a couple of times. I'm not sure if taking larger amounts of protein 3 times a day is effective as spreading it out. Has anyone had any success building muscle on gaining their main protein intake three times a day with some snacks........ it must work for soldiers and people like that who can't constantly have a small meal made up.

Your thoughts please......

Ant

Francl27

It doesn't matter how often you eat.

antjoanes

Not sure about that. Once you've been weight training your muscles require protein to repair them, this is apparently better to be supplied in consistant meals throughout the day. At least this is what I have always been told (and research also confirms this opinion)

I'm just wondering if people have had good gains from spreading their calories into three decent protein rich meals throughout the day and how important it actually is to supply the muscles with protein every 3 hours or so.

Showcase_Brodown

You don't need to be supplying your muscles with protein every 3 hours. It's OK. I eat 2 meals a day. I'm sure you could have good gains with only one meal, provided you had enough calories and protein.

If you are having trouble getting enough calories, there is absolutely no shame in reaching for something more calorie dense (doesn't have to be "junk"). You might be eating "clean," but it's not all that healthy if you aren't getting enough calories to achieve your goals. You can gorge yourself on veggies and get hardly any calories. It's good that you try to eat healthy things, but when you are aiming high on calories, don't make it too hard on yourself. You know what they always say, "If it fits your macros..."

But I still struggle to understand how anyone would find it hard to eat enough.

WhataBroad

I think the most crucial time to be worrying about intake is for the couple hours after a good weight session and getting in a balanced ratio of carbs and protein to start recovery and restore. I tend to make the meal after my workout the biggest for the day and then spread the rest out and really, these meals and timing is more of a personal preference than anything. I like to have a bit of protein everytime I eat tho. I agree, sometimes it is challenging to get the calories in with wholesome food choices but my ice cream, greek yogurt cake and wine help me with that!!

Amadbro

You will get used to it trust me..I was the same was at first as was every other bber I know. Take a look at my journal. Meal 1 is about a 1100 cal shake and meal 2 is around 900 cals. I have both of these post workout. So a post workout meal of about 2000 cals..the rest is chump change.

meal frequency is IRRELEVANT...it's been debunked by science several times in the fitness world yet a few people still run around shouting "omgz eat 8 timez a day! It will make u metabolism liek a boss"...this is false

I eat 3-4 times through my bulk and did the same thing when I started my first cut in Feb at 221lbs 30% bodyfat all the way to 160lbs 12%. Now doing the same thing through my bulk I've put on some quality mass.

magerum

Meal timing is irrelevant.

CyberEd312

Meal Frequency has absolutely no bearing whatsoever...... Just make sure you are hitting your macro's and caloric intake needs for that day..... Best of Luck...

Cranquistador

Not sure about that. Once you've been weight training your muscles require protein to repair them, this is apparently better to be supplied in consistant meals throughout the day. At least this is what I have always been told (and research also confirms this opinion)

I'm just wondering if people have had good gains from spreading their calories into three decent protein rich meals throughout the day and how important it actually is to supply the muscles with protein every 3 hours or so.

what research?

wheird

Not sure about that. Once you've been weight training your muscles require protein to repair them, this is apparently better to be supplied in consistant meals throughout the day. At least this is what I have always been told (and research also confirms this opinion)

I'm just wondering if people have had good gains from spreading their calories into three decent protein rich meals throughout the day and how important it actually is to supply the muscles with protein every 3 hours or so.

what research?

That is what I am thinking. Sounds like research straight out of a BB magazine.

broox80

Maybe adding in some more healthy fats like nuts and avacados?

randomtai

Meal timing is irrelevant.

this

wheird

Maybe adding in some more healthy fats like nuts and avacados?

He said in his OP that he has no issues hitting his fat macro.

broox80

They are also good sources of protein! !

wheird

They are also good sources of protein! !

No they are not!!!

Amadbro

They are also good sources of protein! !

lol

cevalid

From what I've read, the evidence showing that eating every few hours is metabolically beneficial is based on a study conducted decades ago (1950s I think). It looked at a number of athletic young college aged males and determined that they gained more muscle over a 6 month period by eating small, frequent meals and working out like crazy.

Don't know how much I would rely on that evidence.

Kevalicious99

It doesn't matter how often you eat.

^^^^ This. I eat whenever ... from early in the morning to late at night. My body doesn't seem to care. It is just food.

neanderthin

Probably because you associate healthy with low calorie, a common mistake. I can eat 3000 calories of healthy food in a heart beat and wonder what's for dinner.

rileyhunter169

I had 3000 today with 169 protein and nearly 500 carb and only 60ish fat in 3 meals easy; granted I had no vegetables today and fruit was 2 bananas. Hit more than enough fiber; and cereal and almond milk was heavily fortified. Suffice to say, it was the Anti-Paleo diet. Pretty much grains and dairy. Not saying this is optimal; it's just what I felt like today. I am going to have a tortilla chip.

Scottie255

Meal times are only relevant when your on a cut and you dont want to limit the amount of muscle lost. I get more then enough protein and all I eat is 200gm chicken with 200gm brown rice, 200gm salmon with 200gm sweet potato and 200gm steak with 200g pasta... by the time you eat something along those lines you on your way to hitting the 1-1.5gm protein per pound of bodyweight. Add a few glasses of milk, some yoghurt, eggs etc. I dont use protein shakes... no need

TigerBite

Not sure about that. Once you've been weight training your muscles require protein to repair them, this is apparently better to be supplied in consistant meals throughout the day. At least this is what I have always been told (and research also confirms this opinion)

I'm just wondering if people have had good gains from spreading their calories into three decent protein rich meals throughout the day and how important it actually is to supply the muscles with protein every 3 hours or so.

Tell that to the people who do IF ... Seriously, it doesn't really matter ... Unless you have blood sugar issues (hyper/hypoglycemia), you could in theory, eat all of your days calories in one meal ...

ETA: Cottage cheese is AMAZING ... I prefer Friendship brand 4% small curd California style ... 15g protein per serving, tuna is also great ... I never use protein supplements and am ALWAYS way over my protein requirements of 104g per day (I go for 1g per pound of body weight ... )

antjoanes

Thanks Amadbro, that's the sort of answer which is useful to me.

Can anyone point me to the scientific research on the meal frequency that a few of you have mentioned? Or is this all recieved knowledge with no source?

antjoanes

fat and protein are completely different by the way. I said I'm getting enough fat but that doesn't mean enough protein. EG if you used peanut butter as primary protein source you hit your fat limits in no time!

antjoanes

Hey Neanderthin, how are you hitting 3000 calories so easily? I'm guessing huge amounts of fat and carbs?

Its easier to get the calories from fat as 1g fat has 9 kcal compared to carbs and protein.

I'm not calling low calorie healthy, I just mean eating whole foods and no processed junk. Its quite difficult to get the 180g protein without all the fats

SideSteel

Thanks Amadbro, that's the sort of answer which is useful to me.

Can anyone point me to the scientific research on the meal frequency that a few of you have mentioned? Or is this all recieved knowledge with no source?

http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html

jpolinisse

Do a search for protein consumption in the forums. I think there were links to research .

I do remember reading "something" in the forums about the body being able to actually use a certain amount of protein. I think it was 30g or something like that. I think this might be where meal timing becomes important depending on your goals.

antjoanes

Not sure about that. Once you've been weight training your muscles require protein to repair them, this is apparently better to be supplied in consistant meals throughout the day. At least this is what I have always been told (and research also confirms this opinion)

I'm just wondering if people have had good gains from spreading their calories into three decent protein rich meals throughout the day and how important it actually is to supply the muscles with protein every 3 hours or so.

Tell that to the people who do IF ... Seriously, it doesn't really matter ... Unless you have blood sugar issues (hyper/hypoglycemia), you could in theory, eat all of your days calories in one meal ...

ETA: Cottage cheese is AMAZING ... I prefer Friendship brand 4% small curd California style ... 15g protein per serving, tuna is also great ... I never use protein supplements and am ALWAYS way over my protein requirements of 104g per day (I go for 1g per pound of body weight ... )

Yes I eat cottage cheese and tuna a lot. I need 180g protein per day. Really good protein sources. Cottage cheese is supposed to be good in the evening as it has whey and casein in it which helps rebuild muscle (correct me if I'm wrong)

Adw7677

"omgz eat 8 timez a day! It will make u metabolism liek a boss"

LMAO!!!! My abs hurt. Thank you for that.

Adw7677

I have a hard time getting enough protein too.

Meal timing is like religion: People with totally different views believe whole-heartedly that their way is the only way. So, as with religion, you find the one that works for you.

I had a doctor say 3 meals plus 2 snacks. She compared the metabolism to a fire. You get the fire going in the morning and then fan it every few hours so it doesn't go out. Personally, as long as I keep myself from getting ravenously hungry, I'm fine. And if I stay low-carb after lunch, I feel better in the morning.

3foldchord

I wish I ate less protein bars/shakes.
It is hard for me to get 120-130 grams with my 1500 caloric limit.
Some days in plan to eat lots of eggs and chicken chicken and tuna.....
Then go to make eggs for breakfast to find my 3 teenage boys have already inhaled them.
Sad and hungry, I grab a quest bar and some calming tea.
Then I go to make chicken salad for lunch because we had 3 left over chicken breast from dinner last night. Well, the 6"5' son had them as a midnight snack. frustrated, I make a protein shake and go vacuum.
By the time dinner comes round they finished the mayo (still can,t stand tuna without it) and even the frozen pizzas have been eaten by said tall teenage bottomless pit young men. And I ask if They at least left me a Quest bar.

I need my own fridge and freezer in my bedroom.


For the. Record, I do eat plenty of small protein rich meals/snacks. Not to lose weight. Not to build muscle. But because it helps my hypoglycemia to have protein in every meal and snack. Frequently. It,s hard. I wish my body was good with 2 large chicken and salmon meals a day and I'd be done.