3

votes

Eating every 4-5 hours for optimal muscle growth?

Answered on August 19, 2014
Created November 09, 2011 at 7:29 PM

For those of you who know Lyle McDonalds, you can hate him all you want, but the guy knows a thing or two about nutrition.

While browsing through a number of his articles I've read one where he recommends eating a meal at most every 4 or 5 hours for effective muscle growth. I can't find the article but I'll try to find it and add it.

EDIT OK I found it:

Summary: Theoretical examination of meal frequency. It appears that eating too frequently could potentially be detrimental to the goal of gaining muscle mass in that muscle tissue becomes insensitive to further stimulation by amino acids, increasing protein oxidation in the liver. Eating more frequently than every three hours would seem to not only be unnecessary (based on the rate of digestion of whole proteins) but could possibly be detrimental. Given a moderately sized whole food meal, the body will generally remain in an anabolic state for at least five to six hours (and possibly longer depending on the foods chosen). Conservatively, we might use five hours as the upper limit cutoff for time between meals. This yields a duration between meals of anywhere from three to five hours. This should keep the body in an overall anabolic state without causing problems related to too frequent or too infrequent consumption of meals. Full time athletes with time to eat very frequently are probably best served with the higher meal frequency simply to ensure adequate caloric intake. Again, smaller individuals with lower total energy intakes may want to use slightly larger meals eaten slightly less frequently for practical reasons. Similarly, individuals who work jobs and are unable to fit in a meal every three hours needn???t worry obsessively about becoming catabolic. A solid food meal containing a high quality protein, carbohydrates, fat and some fiber eaten every five hours will maintain an anabolic state readily. >blockquote

Source: http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html

BONUS article

I personally consider 3-4 meals/day a workable minimum for most, 3 meals plus a couple of snacks works just fine too. High meal frequencies may have benefits under certain conditions but are in no way mandatory. And, in case you missed it the first time through: eating more frequently does NOT, I repeat DOES NOT, ???stoke the metabolic fire???.

source: http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 11, 2011
at 01:23 AM

My meals are primal meat and fat plus green salad and veggies; still, more than one main meal plus sardine snack and my "binge fever" fires up. I'm glad you don't have that issue.

E167c0387a5f0b87bb1f2c3e6aec73a8

(1240)

on November 10, 2011
at 09:15 AM

joker. Your results. Not your google search results. (lol) Im going to give you a hint here - dont know why, you wont know what to do with this- Ghrelin secretion + eating several times = hunger.

D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 08:19 AM

Found it and added to main post: http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html

D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 08:18 AM

Ok just found the original article I wanted: http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html

D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 07:26 AM

Yes, but it's not the article where he mentions the 4-5 hour "rule". This article i linked is just an interesting article on another subject, which I wanted to post just to have something for you guys to read.
The real article I wanted you to read, which talks about the 4-5 hour rule, I can't find it.

D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 07:24 AM

That's not it JayJay, that's not the article where he comments about every 4-5 hours. That article is another article I found interesting, and yes, he does say it's unnecessary to do the typical bro-boduybuilding eating every 2-3 hours rule, BUT on another article of him (which I can't find) he says 4-5 hours at maximum between means.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 10, 2011
at 12:47 AM

Stephen...wha...is that really you??

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on November 10, 2011
at 12:14 AM

https://www.google.com/search?hl=en&q=natural+bodybuilders&gs_sm=e&gs_upl=1851l3472l0l3568l20l9l0l2l2l0l257l1254l2.6.1l11l0&bav=on.2,or.r_gc.r_pw.r_cp.,cf.osb&biw=1440&bih=814&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi

E167c0387a5f0b87bb1f2c3e6aec73a8

(1240)

on November 09, 2011
at 10:05 PM

Yes, do that, and report your results. Can't Hardly Wait

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on November 09, 2011
at 09:52 PM

No. Bodybuilders for the most part eat many small meals. They are neither fat, nor small. There are many paths to reach whatever goals you may have.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on November 09, 2011
at 09:47 PM

You're taking him out of context. He has said eat at whatever meal frequency you want. He says it clearly in the article you posted. Somewhere else he mentions that as a baseline diet, i.e. the simple thing you should try first so you actually can compare different meal frequencies to, is to eat every 4-5 hours = 3 meals per day.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 09, 2011
at 08:47 PM

This is my answer as well!

  • D89511137c1849427593b3ef172578cb

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5 Answers

4
E167c0387a5f0b87bb1f2c3e6aec73a8

(1240)

on November 09, 2011
at 08:39 PM

yes, it is optimal for belly growth.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on November 10, 2011
at 12:14 AM

https://www.google.com/search?hl=en&q=natural+bodybuilders&gs_sm=e&gs_upl=1851l3472l0l3568l20l9l0l2l2l0l257l1254l2.6.1l11l0&bav=on.2,or.r_gc.r_pw.r_cp.,cf.osb&biw=1440&bih=814&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 09, 2011
at 08:47 PM

This is my answer as well!

E167c0387a5f0b87bb1f2c3e6aec73a8

(1240)

on November 10, 2011
at 09:15 AM

joker. Your results. Not your google search results. (lol) Im going to give you a hint here - dont know why, you wont know what to do with this- Ghrelin secretion + eating several times = hunger.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 10, 2011
at 12:47 AM

Stephen...wha...is that really you??

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on November 09, 2011
at 09:52 PM

No. Bodybuilders for the most part eat many small meals. They are neither fat, nor small. There are many paths to reach whatever goals you may have.

E167c0387a5f0b87bb1f2c3e6aec73a8

(1240)

on November 09, 2011
at 10:05 PM

Yes, do that, and report your results. Can't Hardly Wait

1
D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 07:34 AM

Ok guys, I just added the real article on the main post. Here it is anyway:

http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html

" Conservatively, we might use five hours as the upper limit cutoff for time between meals.

This yields a duration between meals of anywhere from three to five hours. This should keep the body in an overall anabolic state without causing problems related to too frequent or too infrequent consumption of meals."

1
Ba20b502cf02b5513ea8c4bb2740d8cb

on November 09, 2011
at 09:04 PM

Everything sort of depends on the protein/fat/carb composition of these "4 to 5 meals". If we're talking Krispy Kremes and Dairy Queen Blizzards than you're probably going to get fat, but if you're talking about wild caught salmon, grass fed beef and some greens then you're probably on the right track.

The thing about the 4 meals + thing is appetite suppression; you're always grazing so you don't give your body the chance to start craving salty/sweet items between meals.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 11, 2011
at 01:23 AM

My meals are primal meat and fat plus green salad and veggies; still, more than one main meal plus sardine snack and my "binge fever" fires up. I'm glad you don't have that issue.

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 09, 2011
at 07:42 PM

Well, in my case it DOES stoke the addictive cravings for unhealthy foods. The more often I eat, the worse the cravings get until I am borderline insane. The longer I go between meals, the calmer my appetite gets. My muscles can go hang!

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on November 09, 2011
at 08:53 PM

If you want to "grow" then you have to provide enough of the building blocks to do so. I really think that is all his comment boils down to. It is how to eat more....It looks like he rejects "stoking the metabolic fire" hypothesis specifically to point out that you're not going to ramp up your burning while eating in this manner, hence excess energy will be put in to building (or storing).

Edit: Just read your link article and I'm not really sure where you come to think he is stating you must eat frequently anyhow? He even points out IF folks for 18hrs a day seem to be doing just fine.

D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 07:24 AM

That's not it JayJay, that's not the article where he comments about every 4-5 hours. That article is another article I found interesting, and yes, he does say it's unnecessary to do the typical bro-boduybuilding eating every 2-3 hours rule, BUT on another article of him (which I can't find) he says 4-5 hours at maximum between means.

D89511137c1849427593b3ef172578cb

(395)

on November 10, 2011
at 08:19 AM

Found it and added to main post: http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html

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