It's 3:00 P.M. … you haven't eaten since lunch at noon. You are starting to get hungry... tired... still have 2 more hours of work... and on the verge of being Hangry! Sound familiar? Haha. Shoot, I am like the guys from the Snickers commercial, not my self when I am hungry. Not only can going long periods without foods affect your mood (and potentially the mood of those around you haha) but can also slow us down on our journey to our goals!
I am sure by this point you have heard "eat 6 times a day" or "eat every 3 to 4 hours." That is because there is a good reason for that. Now to be clear, yes I understand there are multiple ways to do nutrition. Yes, I understand you can get results doing other nutrition plans, so no emails trying to prove me wrong, ok? My goal is to briefly outline a scientifically proven, effective, widely applicable approach to nutrition that is most commonly used.
In order to maintain an appropriate muscle protein synthesis to speed up your metabolism and retain/develop lean toned muscle and cut fat, you'll want to increase the number of meals you eat as well as the protein content of your diet. This means eating 5-6 meals or snacks a day. Each meal or snack will want to have 25 grams of protein.
The purpose of 20-25 grams of protein is because that is the rough number it takes to activate muscle protein synthesis. What this means is that your body will have the amino acids it needs to repair itself, and essentially saving muscle tissue from being burned as fuel. The sooner we can start our day with protein (20-25 grams) the better!
Hope this helps! Stay the Course!