1. You should be eating every 2-4 hours, including a leucine rich source of protein
to optimize muscle protein synthesis (MPS). Some studies show the
overlap where MPS peaks can differ between individuals so you should use this
time frame as a fail safe. Missing a meal will in this instance mean you
are more likely to be susceptible to catabolism. The margins can be
smaller with some individuals over others, but my mindset is to get the OPTIMAL results!
2. Energy output is absolutely crucial for TWO
key reasons: 1) If you skip a meal then your blood sugar levels will inevitably
begin to decline which will leave you lower on energy. This is NOT good when trying to sustain performance. 2) The onset of hunger is likely to make you crave sugary
foods to quash that feeling which isn't what you need when your trying to adhere to a diet plan.
3. If
you miss meals you might think just adding the calories later in the
day is fine so you've "hit your daily targets." You're going to have two major issues
with this though! Firstly, the hormonal response will be different and
it might well be a NEGATIVE at certain times of the day. For instance,
if you "made your calories up" in your pre-workout meal you could potentially go into that workout feeling very
lethargic. The second point is digestion. Do you think your gut will
cope with 3000 calories across a day the same if it gets it in one or
two meals or 6? Of course not! Just eat 1500 calories in one meal and
see how your stomach feels!! Heavy, uncomfortable, you feel like s***
and lethargic.
To
avoid skipping meals you should always have a plan b option. Something
easy like a shake, dry cooked meat and rice cakes along with nuts.
Related Posts
No comments:
Post a Comment