Meal Frequency

By Coach Rishabh · December 30, 2016 · 6 min read

Bodybuilding wisdom endorses that you should have 6 to 8 small meals a day in order to get better absorption of nutrients (protein synthesis), improved blood sugar levels, body composition, and boost the metabolism. Nearly every coach and nutritionist put this theory into practice with their clients. A majority of the clients, especially business people with super busy schedules, find it difficult to adhere to this rule of fitness. Most hardcore athletes also find this eating approach unsustainable. And, indeed it’s not feasible for anyone outside bodybuilding realms to sit down every couple hours to get a good meal down.

Today we’ll put the high meal frequency theory to test, and find out whether it stands against the research-based evidence.

Comparison Of Studies

A number of studies (1-5) have shown the positive effect of high meal frequency on blood sugar control, which could be beneficial for insulin management in diabetics. But from the fat loss perspective, Munsters et al. (6) found no difference in fat burning between high and low meal frequency groups. Also, a few studies (7,8) has shown minimal body composition benefits versus a couple dubious studies (9,10) which found eating more meals effective. Actually, a controlled randomized crossover trial (11) found a single meal diet protocol to be superior to a high-frequency meal regimen for fat loss.

Many trials (12-17) studying the effect of meal frequency on energy expenditure and metabolism have found no tangible evidence to support frequent feeding for better metabolism or lean body mass gains (18,19). However, a study (20) on dogs and a follow-up study (21) found an increased thermogenesis with frequent feeding.

There is conflicting evidence (7,22) regarding the information relating hunger control hormones and meal frequency. But we’re able to furnish an equal number of evidence to support better hunger & appetite control with high (23-26) vs low (7,15,27,28) frequency of meals.

Final Words

Science clearly states that meal frequency is NOT an important factor for any dietary paradigm shift. Undue focus on frequent feeding is not justified. It may suit to only a relatively smaller minority of bodybuilders and physique competitors for better hunger control during extreme dieting phases, and a way of calorie management during a typical bulking phase. You can choose any meal frequency suiting your schedule or preference, given your total calories are controlled which is, in fact, a bigger factor for an improved body composition and fat loss.

References

1. Jenkins DJ, Wolever TM, Vuksan V, Brighenti F, Cunnane SC, Rao AV, et al. Nibbling versus gorging: Metabolic advantages of increased meal frequency. N Engl J Med. 1989 Oct 5;321(14):929-34.
2. Jenkins DJ, Ocana A, Jenkins AL, Wolever TM, Vuksan V, Katzman L, et al. Metabolic advantages of spreading the nutrient load: Effects of increased meal frequency in non-insulin-dependent diabetes. Am J Clin Nutr. 1992 Feb;55(2):461-7.
3. Arnold LM, Ball MJ, Duncan AW, Mann J. Effect of isoenergetic intake of three or nine meals on plasma lipoproteins and glucose metabolism. Am J Clin Nutr. 1993 Mar;57(3):446-51.
4. Bertelsen J, Christiansen C, Thomsen C, Poulsen PL, Vestergaard S, Steinov A, et al. Effect of meal frequency on blood glucose, insulin, and free fatty acids in NIDDM subjects. Diabetes Care. 1993 Jan;16(1):4-7.
5. Rashidi MR, Mahboob S, Sattarivand R. Effects of nibbling and gorging on lipid profiles, blood glucose and insulin levels in healthy subjects. Saudi Med J. 2003 Sep;24(9):945-8.
6. Munsters MJ, Saris WH. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLoS One. 2012;7(6):e38632.
7. Cameron JD, Cyr MJ, Doucet E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2010 Apr;103(8):1098-101.
8. Finkelstein B, Fryer BA. Meal frequency and weight reduction of young women. Am J Clin Nutr. 1971 Apr;24(4):465-8.
9. Iwao S, Mori K, Sato Y. Effects of meal frequency on body composition during weight control in boxers. Scand J Med Sci Sports. 1996 Oct;6(5):265-72.
10. Arciero PJ, Ormsbee MJ, Gentile CL, Nindl BC, Brestoff JR, Ruby M. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity (Silver Spring). 2013 Jul;21(7):1357-66.
11. Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007 Apr;85(4):981-8.
12. Verboeket-van de Venne WP, Westerterp KR. Influence of the feeding frequency on nutrient utilization in man: Consequences for energy metabolism. Eur J Clin Nutr. 1991 Mar;45(3):161-9.
13. Taylor MA, Garrow JS. Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.
14. Kinabo JL, Durnin JV. Effect of meal frequency on the thermic effect of food in women. Eur J Clin Nutr. 1990 May;44(5):389-95.
15. Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity (Silver Spring). 2013 Feb;21(2):336-43.
16. Hill JO, Anderson JC, Lin D, Yakubu F. Effects of meal frequency on energy utilization in rats. Am J Physiol. 1988 Oct;255(4 Pt 2):R616-21.
17. Bellisle et al. 1997. Meal frequency and energy balance.Br J Nutr Apr;77 Suppl 1:S57-70.
18. Burke, et al. 1996. Muscle glycogen storage after prolonged exercise: effect of the frequency of carbohydrate feedings.Am J Clin Nutr 64(1): 115-119.
19. Norton, L. 2008. Optimal protein intake and meal frequency to support maximal protein synthesis and muscle mass. SlideShare.
20. LeBlanc J, Diamond P. Effect of meal size and frequency on postprandial thermogenesis in dogs. Am J Physiol. 1986 Feb;250(2 Pt 1):E144-7.
21. LeBlanc J, Mercier I, Nadeau A. Components of postprandial thermogenesis in relation to meal frequency in humans. Can J Physiol Pharmacol. 1993 Dec;71(12):879-83.
22. Solomon TP, Chambers ES, Jeukendrup AE, Toogood AA, Blannin AK. The effect of feeding frequency on insulin and ghrelin responses in human subjects. Br J Nutr. 2008 Oct;100(4):810-9.
23. Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007 Apr;85(4):981-8.
24. Speechly DP, Rogers GG, Buffenstein R. Acute appetite reduction associated with an increased frequency of eating in obese males. Int J Obes Relat Metab Disord. 1999 Nov;23(11):1151-9.
25. Speechly DP, Buffenstein R. Greater appetite control associated with an increased frequency of eating in lean males. Appetite. 1999 Dec;33(3):285-97.
26. Smeets AJ, Westerterp-Plantenga MS. Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. Br J Nutr. 2008 Jun;99(6):1316-21.
27. Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818-24.
28. Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring). 2010 Sep;18(9):1725-32.