Meal Frequency: The More the Better

In Part 1 of this Article we addressed why it was so important to eat 5 to 7 times per day. A quick review of the benefits of eating frequently should help you understand how critical this is to your bodybuilding and fitness goals. Eating smaller meals throughout the day will elevate and speed up your metabolism, improve digestion and amp your energy levels while keeping insulin and hunger levels suppressed. Additionally, you can create the optimum physiological environment for lean muscle tissue growth and repair, positive nitrogen balance, without the use of harmful drugs. How do you get all these outstanding benefits? Simple. Be ready to have 5-7 meals per day, roughly one meal every 2 ½ to 3 ½ hours. For a full discussion of all those benefits, click on Part 1 of the Article here on FemaleMuscle.com. I can hear a lot of you already. "How am I possibly going to eat that often? There's no way. Doesn't this Pepe guy understand that people have jobs and lives?" Well just chill and read my friend because this installment of maximumresult.com is for you. While Part 1 answered "why" it's important to eat frequently, now we're going to give you a number of practical suggestions as to "how" to get the job done without having to live in the kitchen or lose you job!

1. Make use of Protein Powders and Bars
Let's cut to the chase. If you shudder at the thought of eating 5-7 times per day, it's probably the notion of getting protein that often that has you tripping out. Come on, if I told you to just eat carbs and fat that often you'd probably want to vote for me for President. Quality protein supplements can make the issue of protein intake a lot less stressful for you. Here's some food for thought:

The bottom line is that you must ingest the macronutrients you need (protein/carbs/fat) in whatever form works for you. You don't have to actually "eat" every meal. When it comes to protein powders and bars you'll be thrilled to know that the industry has leaped forward from the old days when most of the available products would lose a taste contest to dirt and sand. Now, there are enough options to satisfy almost anyone's palette as well as digestive system. Experiment with a few and find the ones that you wouldn't mind having at least once a day and maybe as often as three times and make sure it agrees with your system. You and everyone around you will be glad you did.

But there are so many out there. How can we narrow the field? First, I always lean--no pun intended--to whey protein over soy. Regardless of all the favorable press soy gets in terms of cancer and females, from a pure "quality of protein" standpoint, there's no contest. And, my experience with most whey proteins is that they have a more appealing texture and taste and are easier to digest. Next, I always advise people to use a protein supplement which is high in protein, very low or zero carbs and very low in saturated fat. No one I've ever met has trouble finding or eating carbs and the higher carb/protein drinks usually have too much sugar. And, you largely lose control of your glycemic index intake when you use these products. Another important consideration in choosing your protein powder is how easily it mixes if you need to have it on the run. Will it mix with a shaker cup or even just a glass of water and a spoon? Most won't, some will. If eating on the run or at work is a big issue, mixability becomes very important.

How often should you use these whole food substitutes? If you are getting 5 meals per day, I would not use powders more than twice. If you are getting 6 or 7 meals per day, using powders two or three times would be great. The last word on all this: When you can eat a meal, do so. If you can't actually eat it, use a high quality protein powder and if you can't do that, use a high protein bar.

2. Plan, Plan, Plan
You will never be successful in nailing your nutrition if you don't take a little time each night and look at your schedule for the following day and plot out when you are going to eat and what that is going to be. When will you be at home, work, the gym or running errands? When will you have time to eat a food meal and versus a protein supplement? It will only take a few minutes to do this but the benefits will be immeasurable.

3. Tupperware Time
Once you know what tomorrow's day looks like, consider preparing whatever meals you won't be able to make tomorrow and put each meal you've prepped in its own tupperware. This way, when 11 AM rolls around and you need to eat 5 oz. of chicken and a ½ yam, it's already there to heat and eat.

4. Make Double Portions and Use Easily Prepared Foods
If you know that you are going to eat two 5 oz. servings of chicken, cook 10 oz. at one time and tupperware the other 5 oz. for later instead of cooking the same thing twice. If you are going to eat 2 yams tomorrow, make them together in one shot. You get the picture.

Along these same lines, I'd highly recommend buying a rice cooker if steamed food or rice is something you use in your nutritional approach. You can make several cups of rice that will keep for a few days and have the carb component of a good number of your meals taken care of by prepping the rice just twice a week. While we are on the subject carbs, fresh fruits--particularly low glycemics like apples, oranges, pears, grapes, peaches and various berries--are easy options that need no preparation at all beyond washing them.

CONCLUSION
Is it easy to consume 5 to 7 meals per day? No, but it is a lot easier than you think when you implement some of the suggestions we've set forth in this article. And, the more you do it, the more it starts to just become a part of your life. Is it worth it? Absolutely. YOU WILL NEVER ACHIEVE THE MAXIMUM RESULT IN YOUR APPEARANCE AND FITNESS IF YOU EAT THREE TIMES PER DAY LIKE THE AVERAGE PERSON. EATING AVERAGE MEANS LOOKING AVERAGE. Good nutrition, a great body and ultimate fitness don't just happen, but neither does anything else worth having. Until next month, here's wishing you the MAXIMUM RESULT in all your fitness and bodybuilding endeavors.