Why 6 meals vs 3?

[soontobefit]

Hi all,

My BF is a competitive runner and is used to eating only 3 times a day (he runs 2 times a day.) He has no weight issues, but of course is always looking to enhance performance. Would 6 meals be better for him and if so, why?

Thanks!

[Patyal]

I wouldn't recommend a 6 meal per day plan for your BF, given that he runs twice a day. I would say 5 might work better for him. Adding starches like brown rice, lentils, beans and oatmeal to his meals will help to build endurance, assuming he is a long distance runner.

My 2 cents.

[Ruthie]

the reason BBs do that is you can only absorb so much protein at at time

[Patyal]

the reason BBs do that is you can only absorb so much protein at at time
True, but that rule applies to most individuals not only BB's.

The other reason to eat 5-6 small meals during the day versus 3 big ones, is to allow your body to improve insulin sensitivity while metabolising food and not to store the excess as fat.

[Ruthie]

true but most average people don't eat as much protein as BBS
especially when dieticians keep pushing the ten percent thing..

[strongchick]

Who says you can only absorb a certain amount of protein/time?

[Cindy Day]

All the greats in Nutrition, training and performance advocate 5-8 meals a day. If your BF is going for performance, and/or endurance he'll want to keep his glycogen levels full to not fatigue or 'peter out' during his runs.

-Carbs can be generally high for runners.
-Protein at each meal with the guideline of 1g per bodyweight is also recommended (for runners too, not just bodybuilders)
-Healthy fats

By having higher meal frequency you're supplying your muscles and body with the nutrients through out the day and refueling before they are depleated. Often atheletes such as your BF do not eat enough calories.

Water plays a huge role in endurance and performance as well.

Hope this helps.

[Espi]

Generally: 3 meals should work just as well as 6.

If he gets low blood sugar levels, he could increase his meal frequency and/or avoid too many carbs in one sitting as it's mostly the wild blood sugar fluctuations from a too large amt of carbs that cause this. He should (and probably does?) take carbs during and right after his runs!

[soontobefit]

Generally: 3 meals should work just as well as 6.

If he gets low blood sugar levels, he could increase his meal frequency and/or avoid too many carbs in one sitting as it's mostly the wild blood sugar fluctuations from a too large amt of carbs that cause this. He should (and probably does?) take carbs during and right after his runs!

He usually doesn't run until 3-4 hours after his runs. But he definitely chows down on major carbs after. He doesn't consume much protein though....

[fitmonkey]

.
-Protein at each meal with the guideline of 1g per bodyweight is also recommended (for runners too, not just bodybuilders)

For the record is this per Kg or per pound of bodyweight?

[Cindy Day]

For the record is this per Kg or per pound of bodyweight?
per lb of bodyweight.

[Cindy Day]

He usually doesn't run until 3-4 hours after her runs. But he definitely chows down on major carbs after. He doesn't consume much protein though....
After his meals?

Protein is a vital part as well. You can read some great articles over on Berardi's site under Nutrition and look for the ones targeted toward performance. Lots of good info.

[soontobefit]

All the greats in Nutrition, training and performance advocate 5-8 meals a day. If your BF is going for performance, and/or endurance he'll want to keep his glycogen levels full to not fatigue or 'peter out' during his runs.

-Carbs can be generally high for runners.
-Protein at each meal with the guideline of 1g per bodyweight is also recommended (for runners too, not just bodybuilders)
-Healthy fats

By having higher meal frequency you're supplying your muscles and body with the nutrients through out the day and refueling before they are depleated. Often atheletes such as your BF do not eat enough calories.

Water plays a huge role in endurance and performance as well.

Hope this helps.

thanks a lot! That is what I thought, but I am not really an authority, so I needed it confirmed! :)

[Espi]

People who are very serious about endurance sports actually need MORE protein than most that lift weights. Only when you're into PL/OL protein needs will exceeed those of endurance runners/cyclists.

There's a reason why nearly all runners are skinny . I was skinny fat (obese trunk, skinny UB/arms & muscular legs) MUSCLE WASTING.

Get his goddamn protein intake UP to 1g/lbs or 2g/kg BW if it's lower than this. Even more important than carbs actually!