How Many Meals Do You Need for MAXIMUM Muscle Growth? (according to science)

One of the most common fitness myths is that you have to eat every 2-3 hours to maximize muscle growth and stoke your metabolic fire. In theory, this keeps your metabolism high and burns more fat while simultaneously giving your body the nutrients it requires to build muscle.

Some people also claim that if you go for more than 5 hours without eating, you’ll risk going catabolic and lose all your precious gains. But is this true? In this video we’ll look at what the science says and how important meal frequency is for muscle growth.

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References

[kubel]

My grandfather was big and strong. He had 3 meals each day. Morning, midday and evening. He was a hard worker so he did eat large portions though.

[seanbennet]

Training is important but there are no real gains without proper diet. I realized that after I started following my first meal plan. I found it on Next Level Diet iirc. At first it was tough to eat an excessive amount of calories, but eventually I got used to it. Good diet is a game changer!!

[AdamScottfit]

Great video guys! Higher meal frequency is always more suitable for those with smaller appetites. I find 3-4 feedings the sweet spot (depending on the individual) unless someone is looking for the cm's, the ~0.5-1% advantages.

[hathleteever]

I couldn't agree more on this! Now, in the past I have been more focused on "eating to live" vs "living to eat", I might need to eat a little bit more so that way I am able to maintain my results once I get them as opposed to losing them over a short period due to the lack of good calories from the micro and macro nutrients I take in, if that makes sense.

[franklynmanuel]

I have stopped consuming frequency meals more than two meals per day while following IF. I hugely believe that eating meals multiple times spokes insulin and prevents fat burn by only utilising the glucose we take. When I moved to IF my body composition never changes and still was able to gain some decent muscles even by not adhering to the required protein requirement. All it comes to what works for you might not work for others so finding out what is best for you comes from trial and error.

[tyreetyson]

Great informative video on meals to consume throughout the day for muscle building. I basically already knew all of this cuz I study bodybuilding scientifically, but it would definitely benefit someone who isn't educated with dieting.

[navi-charlotte]

Ever since I went keto, I only eat twice a day. I seem to be building muscle just fine.

[rounaksubramanian]

Very well said bro about this topic and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always

[dohnabodhi]

This is such a great video, I wish I could like it more than once 😄

[salty_lake]

Such a great video, love the supporting research

[trevorhowell]

I just have to say, I hope this guy doesn't follow any advice and take one for the team and keeps looking the same. He is hilarious, and makes the videos so much more entertaining. Thanks for all the great advice in an easy watch format

[thrcnbonly]

Great vid. Been using your workout templates for a while and really enjoy them. I do IF, and my post workout meal (wheatbix & low fat milk) gives me 6k kj’s & 76g protein. Easily digestible. The many meals routine I find depends on how easy the food is to digest. Cheers.

[xanders.]

It’s hard to get over 200 grams of protein a day, and expensive

[freedomfighter]

The guy grabbing from the fridge at 1.20 in the clip I can definitely relate to 🤣🤣

[luthier]

yup yup. All is subjective, for me is working very well 5 meals per day 6am/9/12/3/6pm 2gr pro per kg, ratio of pro calories = fat calories, rest calories = carb with around 22-25kcal/kg. I dropped from 120kg to 100kg in 6months @ 15%BF with 3 WO/week. Just worked for me if you bulky and tend to be stubborn fatty and nothing else work try this on my worked amazing.

[MuckNoya]

We've been lied to our whole lives. You can have a decent size and only eat once or twice a day.

[scott]

I eat small meals all day long. Always have. Regardless of fitness goals. Even if another way was a little better, I wouldn’t change. Just how I like to eat.

[geno]

I’ve been eating my first meal at 11. Then my second and last meal around 5. I usually eat 3 to 4 eggs with avocado. Or oatmeal filled with blueberries.nuts. Greek yogurt.

[ArmageddonTXT]

Great video but, could you also put measurements in metric next time?

[geno]

I used to fast between 18 to 24 hrs. I’m thinking on fasting again to help me get lean! My weight right now 180. With some lower belly fat.from being 200.