Can you gain muscle by eating only breakfast, lunch, and dinner each day? Even though we've been told it's not the best option for a muscle-building meal plan, eating only three meals a day can nevertheless help you gain muscle.
For years, we've been told that the best approach to gain or maintain muscle and maintain a high metabolism is to consume five, six, or even seven smaller meals throughout the day. According to a recent study that was published in the Journal of the International Society of Sports Nutrition, eating more frequently does not appear to improve energy expenditure, improve body composition, or speed up metabolism.
Is it possible to gain muscle with only three meals a day?
What matters most is whether it fits your schedule and what feels best to you. You must consume a specific number of calories each day in order to develop or maintain a given amount of muscle mass. The most crucial thing is to consume enough calories each day.
It is entirely up to you whether you choose to consume six meals a day, four meals, or just three. If eating six meals a day is more convenient for you and it works for you, go ahead and do it.
If you want to gain muscle but are not a big eater or you simply feel bad after a huge meal, eating 5–6 smaller and more frequent meals a day can be a better option.
Though many bodybuilders and weightlifters either lack the time to consume more than three meals each day or feel uncomfortable eating every two to three hours.
So, certainly, eating only three meals a day will allow you to gain muscle. As we previously stated, time and amount of food are crucial.
For many trainers who consume three meals a day, this is what is most effective. Assumedly, the workout will take place after work and after your lunch.
1. Morning meal
Breakfast should account for 20% to 25% of your daily caloric intake. This indicates that your breakfast will be moderate. You can eat things like eggs, milk, oats, salad, etc.
Your morning meal won't be the largest of the day. On rest days, however, you'll make an exception and let breakfast be the main course.
2. Lunch
Breakfast and lunch both account for 20% to 25% of your daily caloric intake. Prior to working exercise, we don't want to overfeed our digestive systems. Select low glycemic index carbohydrates for your carbohydrate sources and lean meats like chicken, steak, and fish for your protein sources.
3. After Exercise
Time to start your workout. After your workout, drink a protein shake (30–40 grams of protein) and ingest 30–40 grams of high–glycemic–index carbohydrates.
4. Supper
Except on rest days, when breakfast will be the greatest meal of the day, dinner will account for 50%–60% of your daily caloric consumption. To repair the damage you caused to your muscles throughout the workout, your body creates anabolic hormones.
However, just because you have to "load" yourself for supper doesn't mean you can indulge in fast food. You'll eat high-quality supper fare including lean meats, fish, brown pasta, and potatoes.
Are three meals a day sufficient to promote muscular growth, then?
With just three meals a day, it is entirely possible to gain muscle. However, as we already mentioned, timing and food quantity are crucial. Several things to keep in mind if your objective is to gain muscle:
* Whether you consume three meals a day or six, be sure you're achieving a caloric surplus.
* As you change the food quantities to meet your target weight, be sure you are meeting your macronutrient requirements. Maintain a healthy diet.
* After working out, try to have some simple carbohydrates and quickly digest protein.
In the end, it doesn't matter how often you eat as long as you get the correct amounts of protein, carbohydrates, fats, vitamins, and minerals.
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