Meal Frequency In Bodybuilding

You feel your energy levels drop during the day? You lose mental focus at work or school? Do you often feel the unbearable pain of hunger? No matter how you try, your progress in the gym at a standstill? If you answered "Yes" to any of these questions, do not worry. You simply eat often enough during the day. And notice I did not say "you eat enough," I said, "You do not often eat." There is a big difference!

Ask any expert on nutrition, how many times a day you should eat to increase lean muscle mass, energy levels and mental focus. You will hear the magic number "six." Almost everyone agrees that frequent meals - the best way to feed the body. But do you know why?
Why Your Bodybuilding diet should consist of 6 meals?

The positive effects that has frequent meals.

    Frequent meals helps to improve energy. Research on diabetes show that eating every three hours - the best way to stabilize blood sugar levels. When blood sugar levels stable, energy Rovni increase and become more constant throughout the day.
    Frequent meals increase mental focus and productivity while reducing stress. When blood sugar levels are stable, it can think more clearly and helps to better cope with stressful situations as they arise. (Never noticed how irritable and angry man becomes when he's hungry?)
    Improving digestion. The body can absorb only a certain amount of nutrients in one sitting. For example, your goal is to absorb 210 grams of protein per day. Your body better assimilate 35 grams of protein for the six meals than 105 grams for two. In a nutshell, by eating protein six times a day, you can learn much more protein for muscle growth and recovery, compared with taking the same amount of protein, but three sitting. This also applies to other nutrients. Thus, eating is often a little, you can protect yourself from a deficiency of nutrients, which is common in physically active people.
    Loss of appetite and overeating. If you have a compelling desire for food, followed by days of eating, then you are a prime candidate for increased frequency of food.
    Increased metabolism. Studies show that eating protein-rich foods often speed up the metabolism to burn more calories per day. This is the result of a process called "thermal effect" of food - the energy that the body uses to digest and use the food you eat. The protein has a large thermal effect, followed by carbohydrates and fats.

Now you know why it is so important to eat six times per day, be warned: you can not have everything you want and expect results. It is necessary to combine foods in certain ways. On the other hand, there is no reason to count every calorie, unless you aim to compete in bodybuilding.

Instead, it is recommended to share your plate of food in three parts. On the third Your plate should contain a source of protein, such as fish, turkey or chicken. Next third should consist of complex carbohydrates, such as potatoes and brown rice. The last third of your plate should be made of fibrous vegetables - lettuce, broccoli, green beans. To determine the size of portions, you need to think about portions of the protein, as an amount equal to the size of your palm, and a portion of carbohydrates and vegetables - the size of a fist.

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