Weightlifting Meal Plan (2023)

Having a proper weightlifting meal plan is crucial if you wish to get noticeable results. Your main goal is to find the right combination of proteins, omega-3, and essential amino acids, minerals, vitamins, and water. More importantly, a good weightlifter meal plan tells you what kind of food you need to avoid.

While it’s not always easy to maintain the right strength training diet, most of this nutrition is quite healthy for your body. Once you get used to the new regimen, you’ll feel much more energetic and ready for any exercise challenge.

A proper weightlifting meal plan combines a balanced amount of minerals, proteins, vitamins, omega-3, and essential amino acids. As for specific foods, your main focus should be on red meat, turkey, tuna, wholemeal cereals, nuts, berries, and various fruits and vegetables.

Weightlifting Meal Plan (1)

Why Proper Meal Is Important for Weightlifters?

No matter what kind of sport you’re in, diet is a vital ingredient for improving your body and achieving elite results. Not only does it provide fuel, but it also helps prevent loss of muscle mass. On top of that, eating the right stuff will make sure you're only gaining lean muscles without too much emphasis on fats.

People who are a part of weight lifting culture are considered some of the most meticulous athletes when it comes to calories and nutrients. This makes sense, given that one of the major emphasis of lifting is achieving that perfect, lean but bulky body.

So, whether you’re a male or a female, you'll need to implement a proper diet with the right balance of nutrients. Here are some of the main benefits of having the right weightlifting meal plan:

  • Nutrients provide enough energy for executing arduous workouts
  • Eating after workouts helps with muscle recovery and repair
  • Staying hydrated when exercising helps you train harder
  • Using the right plan helps you increase bulk without significantly increasing the fat percentage in your body
  • Lastly, a balanced meal plan is healthy for you

While some people might think these plans are restrictive, you have much more leeway than you might think. For example, you can create a tasty and healthy vegetarian weightlifting meal plan without having to sacrifice food that you otherwise eat.

For the most part, these plans eliminate things that you otherwise shouldn’t consume, such as alcohol, added sugar, and deep-fried foods. That being said, there are also lots of indirect benefits of implementing this type of diet besides improving your physical appearance.

Weightlifting Meal Plan (2)

Distribution of Proteins, Fats, and Carbs in the Diet of Weightlifters

While you might think that proteins are the basis of a weight training diet, we're actually much more reliant on carbohydrates. This substance is crucial for muscle recovery while also ensuring we don't lose any muscle fibers along the way.

An adult male that weighs 80 kilograms has to consume 2,800 calories each day. That is if we presume he works out 4 times a week and wants to maintain the same weight. Here’s a perfect distribution of proteins, fats, and carbs for his weightlifters diet plan:

NutrientNecessary Amount
Carbohydrates400 grams (5 grams per
1 kilogram of body weight)
Proteins136 grams (1.7 grams per
1 kilogram of body weight)
Fats80 grams (1 gram per
1 kilogram of body weight)
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Keep in mind that these are rough estimates, and the numbers might vary with your weight. The most important thing when implementing any weight training meal plan is not to stress too much. It's not the end of the world, even if you miss by a few grams. Instead, focus on your goals and have fun during the process.

As you get more used to a specific strength training meal plan, it will become easier to assess the daily requirements, even without measuring.

Weightlifting Meal Plan (3)


Get more reviews about training equipment, special offers and discounts from different stores.

Weightlifting Meal Plan for a Week

There are lots of misconceptions when it comes to weight lifting nutrition. Although you should try to focus on several specific foods, that doesn’t mean you have no leeway when creating a meal plan. In fact, when you first implement this diet, you’ll soon realize that it can be both tasty and healthy.

Weightlifting Meal Plan (5)

Here are some of the things you can implement in your meal plan:

  • Meat (ground beef, salmon, tuna, chicken breast, turkey breast, sirloin steak, and cod)
  • Grains (oatmeal, quinoa, cuscus, rice, and cereals)
  • Fruit (apple, banana, grapes, oranges, peach, watermelon, and various berries)
  • Dairy (Greek yogurt, cottage cheese, low-fat cheese, and milk)
  • Vegetables (broccoli, spinach, tomatoes, green beans, potatoes, green peas, cassava, cucumber, asparagus, peppers, mushrooms, and Brussels sprouts)
  • Legumes and beans (lentils, chickpeas, pinto beans, and kidney beans)
  • Seeds (flax, chia, and sunflower)
  • Nuts (almonds and walnuts)
  • Oils (olive, avocado, flaxseed)

As mentioned in the previous section, you should find a combination of ingredients that will make you feel good and won't be overbearing. Here's our suggestion for a weekly meal plan:


  • Breakfast: Scrambled eggs, pear, and oatmeal
  • Snack: Greek yogurt and blueberries
  • Lunch: Burger made from ground beef, Brussels sprouts, and white rice
  • Snack: Banana and protein shake
  • Dinner: Quinoa, asparagus, and salmon
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  • Breakfast:Protein pancakes with fruits and peanut butter
  • Snack: Apple and hard-boiled eggs
  • Lunch:Sweet potato, sirloin steak, and lettuce
  • Snack:Peach and protein shake
  • Dinner: Turkey breaks with pasta and a side of boiled cauliflower

Weightlifting Meal Plan (6)


  • Breakfast:Chicken sausage with poached eggs, fried rice, and apple
  • Snack: Cottage cheese, walnuts, and blueberries
  • Lunch:Chicken breast, cooked potatoes, and mushrooms
  • Snack: Grapes and a protein shake
  • Dinner: Cod, brown rice, asparagus, and spinach salad


  • Breakfast:Ground turkey, scrambled eggs, low-fat cheese, flaxseeds
  • Snack: Oatmeal with pear and strawberries
  • Lunch:Chicken breast, sour cream, broccoli, and baked potato
  • Snack: Mixed berries and a protein shake
  • Dinner: Stir-fry with tuna, brown rice, paprika, egg, peas, and carrots


  • Breakfast:Various berries, oats, and Greek Yogurt
  • Snack: A mix of nuts and seeds, orange, and beef jerky
  • Lunch:Tilapia fillets with lemon juice, pinto beans, and an assortment of boiled vegetables
  • Snack: Watermelon or melon with a protein shake
  • Dinner:Beef steak with string beans, peas, and carrots


  • Breakfast:Scrambled eggs, low-fat milk, avocado salsa, ground turkey, and bell peppers
  • Snack:Can of tuna and apple
  • Lunch:Ground beef burger, baked potato, boiled cauliflower, broccoli, and onion
  • Snack: Pear and protein shake
  • Dinner:Minced beef meat with black beans, tomato, cottage cheese, and rice


  • Breakfast:Eggs with avocado toast, chia seeds, and various fruit
  • Snack:Orange and cod filet
  • Lunch:Beef steak, lightly cooked peas, potatoes, and carrots
  • Snack: Apple and protein shake
  • Dinner:Chicken filet, low-fat cheese, pasta, lettuce salad

Of course, you can also experiment depending on your food preferences, religious and other beliefs. For example, people who prefer a plant-based diet can use a vegan weightlifting meal plan that doesn’t include any animal products. Although it takes more time to get results with this type of diet, you might still try it out.

Weightlifting Meal Plan (7)

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Should You Eat Before Training?

You should always eat before workouts, but give your body some time to digest food. Ideally, you should have a light meal hour or two before exercising. If you ate heavy food, you might need even more than that. Otherwise, you might feel sick with food going up and down in your stomach.

Prioritize food that is fast to digest and can give you a fast influx of energy. This is especially important in the morning, as you don’t want to work out on an empty stomach. Studies show that carbohydrates are the most important nutrient prior to exercising. These substances supply the necessary energy to our bodies, allowing us to train longer and harder.

You should introduce meals that consist of 1.2 to 2 grams of proteins per body kilogram and 5 to 12 grams of carbs. Fats are also important, although they're not as crucial as the other two nutrient groups. Here are a few suggestions for pre-workout meals:

  • Banana and a cup of Greek Yogurt
  • Whole wheat toast and one egg
  • Whole wheat toast and a few slices of chicken breasts

Another research indicates that our nutritional needs will vary significantly based on the length of intensity workouts. In the case of light, short training, you don't even have to eat or can take a small quantity of protein-rich food. However, as the intensity and length increase, you'll need more and more carbs with the same amount of proteins.

Should You Eat Before Training?

As previously mentioned, hard workouts require a balanced quantity of macronutrients in fat, protein, and carbs. If you manage to find the right proportion of biological matter, you'll be able to find lean muscle tissue while simultaneously burning fats in your body.

You don’t necessarily need any food during training. Still, we recommend that you use sports drinks high in carbohydrates. These drinks keep your blood glucose at an optimal level, helping the body adapt to different workout requirements.

Like with a pre-workout routine, the amount of nutrients will vary based on the workout intensity. While shorter training doesn't need refreshment, you'll need to replenish carbs when exercising for 90 minutes or more. Optimally, you'll need 25 grams of carbs via energy drinks every 30 minutes during these long, arduous workouts.

Weightlifting Meal Plan (8)

What to Eat After Training?

Once you're done, you should eat some carbs and a little bit of protein to promote muscle fiber repair. Although the common opinion is that you should eat in the next 30 minutes after training, some newer studies dispute this. According to these latest findings, you have about 3 hours to replenish energy.

Just to stay on the safe side, we recommend that you eat as soon as possible. Regardless of what studies might say, putting some food in your belly will make you feel much better. Here are a few snack suggestions:

  • Whole wheat toast and sliced turkey
  • Combination of oats, flax seeds, and cottage cheese
  • Protein shake and banana
  • Chocolate milk

As for nutritional requirements, you need approximately 10 to 20 grams of proteins and 50 to 100 grams of carbs. Make sure to drink a lot of water and sports drinks afterward, as well.

What Is the Difference Between Nutrition for Weightlifters and Bodybuilders?

Although both professional weightlifting and bodybuilding are dependent on proper diet and nutrition, bodybuilders introduce higher quantities of food to their bodies. Given that this activity is predicated on physical appearance, with a focus on muscle hypertrophy, these athletes have to eat more to gain more muscle mass.

Among others, bodybuilders might even use a weightlifting meal plan for cutting before competitions so they look leaner, something that's uncommon among professional weightlifters. On the other hand, competitive weightlifters are constantly trying to stay in their weight category, so they don't have an incentive to get bigger.

Of course, this doesn’t mean that weightlifters can be careless with their diets. It’s just they don’t have to worry about every calorie they put in their bodies. Furthermore, when it comes to specific nutrients, it feels that professional lifters have much more leeway for cheat days (albeit in reasonable quantities).


Weightlifting Meal Plan (9)


What Diet Is Best for Weightlifting?

Ideally, you should implement a diet that has lots of lean white meat, non-fat fish, beef, nuts, seeds, fruits, eggs, non-fat dairy products, and various vegetables.

How Many Meals a Day Should a Weightlifter Eat?

If you're looking to get the best results possible, you'll need five or six meals a day. The basic plan involves breakfast, lunch, dinner, and two snacks. Basically, you should continuously introduce small quantities of food into your body throughout the day.

What Do Bodybuilders Drink?

Bodybuilders and people who want to improve their physique are very limited when it comes to drinks. They should drink lots of water and energy drinks with high carbohydrate content. It's especially important for them to avoid alcohol and sugary drinks.


Having the right diet can do wonders for your workout results. A well-balanced meal plan will help you maintain and increase your muscle mass without significantly increasing fat deposits in your body. Most importantly, a proper plan with lots of fruits and vegetables will make you feel healthier.

What is your favorite weightlifting food that you can't live without? How many meals do you have during the day? Share it in the comments below!

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Weightlifting Meal Plan? ›

If you eat 3 meals a day and pay careful attention to the distribution of your daily protein intake and food quality, you can probably stimulate maximum muscle growth.

Are 3 meals a day enough to build muscle? ›

If you eat 3 meals a day and pay careful attention to the distribution of your daily protein intake and food quality, you can probably stimulate maximum muscle growth.

Are 4 meals enough to build muscle? ›

More Meals = Muscle Growth

Although you need protein, you really don't have to spread it and eat it over six or seven meals. The aim is to reach the daily intake without fail and this will help you develop muscle. An average man needs about 4-6 meals a day plus the right amount of exercise for steady muscle growth.

How many meals a day to get jacked? ›

Eat frequently, every 3-4 hours, and aim for 6 small meals during the day. Try not to lump your calories into 3 big meals, as it will make you feel sluggish. Eat a minimum of 20-30 grams of protein at each meal.

How do bodybuilders eat enough? ›

Your diet should include nutrient-dense foods, have plenty of protein with each meal and snack, and you should restrict alcohol and deep-fried or high-sugar foods. This ensures you get all the important nutrients your body needs for building muscle and overall health.

Do bodybuilders eat every 2 hours? ›

Most bodybuilders eat 6 to 8 meals per day usually every 2 to 2 and a half hours apart. This gives them proper nutrition and regulates their bodies. Most bodybuilders eat as much as 2000 to 6000 calories a day depending on your body type and genetics.

Why do bodybuilders eat 5 times a day? ›

Eat More Meals More Often

If you're active and train hard, you likely burn a lot of calories each day. It's very difficult to eat clean foods that replace all the energy you've spent in just three meals. That's why bodybuilders—competitive and recreational alike—eat 5-8 meals per day to support mass-building.

How many cheat meals do bodybuilders have? ›

The frequency of cheat meals will depend on your personal goals. Preferably, it is important to make an exception once a week. This can increase fat loss. Thus, doing cheat meal 1 time in 7 days allows you to restore your glycogen reserves.

How many meals a day do professional bodybuilders eat? ›

Perhaps the most popularized aspect is meal frequency. Bodybuilders spend hours at the gym building large amounts of muscle mass, and they support that with regular feedings—this usually means six meal times a day.

Why do bodybuilders eat every 3 hours? ›

Simply Avoiding Binging. Your metabolism is not going to come to a halt and you certainly will not lose muscle mass. The biggest advantage of eating frequent meals every three hours is simply so that you do not get ravenous and then go and binge for your next meal.

How much should I eat if I'm lifting? ›

According to a study published in a 2010 edition of the “Journal of the International Society of Sports Nutrition,” strength-trained athletes participating in intense training should consume 50 to 80 calories per kilogram of body weight, or about 22.7 to 36.4 calories per pound of body weight each day.

Do bodybuilders have cheat meals? ›

Cheat meals have been used for years within the bodybuilding world and are a mainstay in pretty much every diet that coaches practice. The purpose being: a) to provide a mental break from dieting, used as a reward for a strict 7-14 days.

How much do pro bodybuilders eat? ›

According to a study of bodybuilders during their bulking phase, women consumed an average of 3,200 calories per day. Men took in 3,800 calories per day on average. These numbers give you a good idea of what real bodybuilders eat because researchers based the numbers on nearly 400 competitors.

Will I build muscle if I don't eat enough? ›

To make gains you have to have the right nutrients in your body to construct muscle. This means that what you eat, and how much, is essential in making muscle gains. Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue.

What did Arnold Schwarzenegger eat? ›

His diet consisted of five to six small meals per day, with 30-50 grams of protein consumed per meal every three hours. He also replaced beef and pork with chicken and fish to load up on the lean protein.

What is the 2 for 2 rule bodybuilding? ›

Use the "2 for 2" rule when deciding if it's time to increase the amount of weight you're lifting: When you can do 2 more reps with a given weight than you started out with for 2 consecutive workouts, increase the weight.

Why do bodybuilders eat chicken and rice? ›

One of the main reasons bodybuilders eat rice and chicken is because it's cheap, clean, and incredibly good for building muscle. This is because it gives a good mix of carbs to replenish the muscles right after a workout, with a ton of protein to start the muscle-building process as well.

How late do bodybuilders eat? ›

Try to eat every 2 to 3 hours. Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed. Try to eat one gram of protein per pound of lean body mass on lifting days and .

Do bodybuilders overeat protein? ›

Bodybuilders and weightlifters have higher protein needs because they are looking to add mass and are simultaneously using their muscles more than the average person or non-lifter. Of course, it is entirely possible to overdo it.

How many meals to maximize muscle growth? ›

That study suggests that the fixed amount of high-quality protein intake (e.g., 0.24 g/kg BW) is required at the three traditional meals (breakfast, lunch, and dinner) to maximize MPS throughout the day. Consequently, achieving 0.24 g/kg BW of protein intake at three meals can be effective for maintaining muscle mass.

How much rice do bodybuilders eat per meal? ›

Start with six ounces of meat (cooked) and one cup of rice. Over time, work up to eight ounces of meat and two cups of rice. The point of this isn't so much to increase caloric intake as it is to maximize timing.

Will one cheat meal ruin my physique? ›

Do cheat days ruin your progress? A cheat day every once in a while will not erase weeks and months of consistent workouts and healthy eating. Cheat days can help keep you stay motivated long-term if you practice mindful eating.

Can I eat 3000 calories on a cheat day? ›

If you eat 1500 calories daily and 3000 calories on Saturdays (or another cheat day of choice), your metabolism will experience a small boost and your will burn more calories on “normal” days. Just do your best to lower the glycemic index of the cheat meals so you burn them more slowly and absorb less as fat.

What's the healthiest cheat meal? ›

10 Ideas for Your Next Treat or Cheat Meal
  1. Coffee. As long as you're avoiding extra sugar, coffee can be a soothing and flavorful option for a daily treat. ...
  2. Smoothies or Acai Bowls. ...
  3. Pancakes. ...
  4. Peanut Butter with Bananas. ...
  5. Nut Butters. ...
  6. Turkey Burgers. ...
  7. Sweet Potato Fries. ...
  8. Chicken Wings.

How many eggs do bodybuilders eat? ›

Bodybuilders sometimes consume up to 15 eggs a day and while egg yolks are good for the reasons mentioned above, consuming too many of them is not recommended at all. Overconsumption of egg yolks will cause your bad cholesterol to skyrocket.

How many meals does Arnold Schwarzenegger eat? ›

Not only did his diet consist of five to six small meals a day, but he supplemented with protein shakes and plenty of vitamins and minerals. Put it all together and you end up with a grand total of 3825 calories per day, which Schwarzenegger burned through at the gym.

What is the 1 meal a day diet bodybuilding? ›

What Is the OMAD Diet? OMAD is actually quite simple in its design in that it allows you to just eat one meal per day. OMAD is essentially run as intermittent fasting with a 23:1 fast:feed ratio. In other words, you have one hour to eat all of your calories.

Is it better to spread out protein intake? ›

Since carefully spreading out protein throughout the day is vital to our health, dieticians recommend the "30-30-30" rule for our daily intake: 30 grams at breakfast, 30 grams at lunch and 30 grams at dinner.

Should I space out my protein intake? ›

Protein pacing is the title given to the act of spacing out your protein quota throughout the day, instead of only at breakfast, lunch, and dinner. Experts recommend eating around 0.12 to 0.2 grams of protein per pound of body weight every four hours or so.

How much protein per meal to build muscle? ›

You can use roughly 30 grams of protein per meal to build muscle at rest. After a workout, you can make use of up to 40 grams if you have just completed a half-or full-body workout. If you've only worked a muscle or two, you reach that ceiling at 20 grams of protein.

What happens if you lift weights but don t eat enough protein? ›

Your body needs protein to build and repair tissues, so if you aren't eating enough, your muscles won't have the material they need to grow. You could feel “punch drunk” after working out, your arms and other muscles might ache more than usual, and your body may even feel generally weaker.

Should I eat more if I lift heavier? ›

If you're trying to build muscle mass you need to be eating in a calorie surplus, so you need to actually up your intake.” “When you strength train you get little tears in your muscles. When those tears heal, they grow back stronger, but the body needs fuel to do that.

Can I eat more if I lift heavy? ›

Lifting weight can increase your body's metabolic rate for up to 36 hours after performing the exercises,” she says, meaning you're burning more fuel at rest which, in turn, signals the body to consume more or increase hunger.

Will a cheat day ruin my cut? ›

But since the cutting phase strives to lose weight, lose fat and get lean, cheating smart may be ideal for optimal results. Since cutting is such a precise stage, most fitness experts recommend limiting your cheat meal to once a week, not one day a week

Can bodybuilders eat whatever they want? ›

While you can certainly eat whatever you want and gain weight (assuming you are in a caloric surplus), the types of foods (macronutrients) you consume can and will impact your lean muscle growth, fat gain, and performance.

Will one cheat day a week ruin my diet? ›

Many people scoff at the notion that having just one cheat day per week will ruin their fat-loss efforts, but it absolutely can.

Is 200g of protein too much? ›

Anywhere from 10 to 35 percent of your calories should come from protein. So, if your needs are 2,000 calories, that's 200-700 calories from protein (50-175 grams). The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

What does 300 grams of protein look like? ›

In case you were wondering, 300 grams is actually a lot of protein. By way of reference, 300 grams of protein equals 7.5 ounces of chicken (60 grams), one 12-ounce steak (85 grams), two 6-ounce cans of tuna (80 grams), a half dozen eggs (35 grams), 3 cups of milk (25 grams), and 7 ounces of tofu (15 grams).

How many calories should a 200-pound bodybuilder eat? ›

So the 200-pound bodybuilder eating 3,840 calories (160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates) each day would divide these numbers by six to yield 27 grams of protein, 18 grams of fat, and 93 grams of carbs for each meal.

How do I know if I am eating enough for muscle? ›

You need to be eating enough for your body to build and maintain muscle, a sports dietitian said. Symptoms like constant fatigue, sleep loss, soreness, and hunger may mean you've cut calories too low. To prevent muscle loss, make sure you get enough food, including carbs, to fuel your workouts.

Will my muscles shrink if I don't eat? ›

Fasting can cause muscle loss, but it's normally well after 24 hours. And that's not something commonly done by those practising intermittent fasting. The process in which we "lose" muscle occurs when, in order to maintain blood glucose, our amino acids must then be converted into glucose (called de novo glucogenesis).

What do poor bodybuilders eat? ›

You can easily buy large amounts of chicken, ground meats, beef, oatmeal, rice, frozen vegetables, milk, and other staples of a bodybuilders diet plan. You will have large amounts of food and less trips to the store.

What is the main food to build the muscle? ›

High protein foods such as chicken, salmon, Greek yogurt, skim milk, and beans are some of the best foods to help you gain lean muscle (67).

Is peanut butter good for Building muscle? ›

Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.

Do bodybuilders eat whole eggs? ›

The fat and cholesterol from yolks, which was once thought of as harmful, appears to provide benefits for those who do strength training. In fact, in a head-to-head egg comparison, consuming more whole eggs was shown to help with muscle gain and strength.

How many hours did Arnold sleep? ›

Arnold Schwarzenegger's “sleep faster” strategy

The former Mr Olympia sleeps just six hours a night so that he has at least 18 hours of productive time during the day. The seven-time bodybuilding champion reportedly spent as much time in the gym as he did in bed during his early career.

How do bodybuilders burn belly fat? ›

Either do high-intensity interval training (HIIT), very low-intensity cardio like walking, or ideally, a mix of both. As the fat within your muscles decreases, you will appear more toned and less flabby.

Is it actually healthy to eat 3 meals a day? ›

"Across all peer-reviewed research and health practices, three meals a day is a general recommendation to encourage consistent, adequate energy intake," Miluk said.

Is it enough to have 3 meals A day? ›

Essentially, it is recommended you eat three square meals a day so your body is given enough time to digest the food you consume while utilizing the nutrients required. Doing so will also help you feel less inclined to overeat during any one particular meal.

Is 3 big meals a day enough? ›

So, the science seems to say the healthiest way to eat throughout the day is to have two or three meals, with a long fasting window overnight, to not eat too early or too late in the day, and to consume more calories earlier on in the day.

Is it better to eat 3 meals a day or 5? ›

World renowned nutrition expert, Dr. Eric Serrano agrees that most people would be better off sticking with 3 meals per day. “The liver has a 4-hour clock and when we eat more frequently than this, we break the body's natural digestive rhythm.” Serrano recommends eating at 8 am, 12 pm and 5 pm.

Is it better to eat 3 meals a day or 6? ›

While the logic is solid, results have been mixed. Participants in a study who ate six small meals showed no metabolic advantage over those who ate three large meals. What did separate them from the three-meal group was that they reported higher levels of hunger and an increased desire to eat.

Why do bodybuilders eat small meals? ›

Spacing several smaller meals better ensures greater bioavailability of what you're eating, as the full brunt of your digestive processes such as enzyme release comes to bear earlier during a particular eating session, so smaller amounts are being digested during the most optimal period in the digestive cycle.

How many Americans eat 3 meals a day? ›

About 64 percent of people in the U.S. report consuming three meals per day, while 28 percent report eating two meals per day. Ninety-three percent of adults in the U.S. snack about two or three times per day.

Is it safe to eat 3 eggs a day? ›

Summary. Eggs are a wonderful source of nutrition. Two to three eggs a day can be safely eaten as long as they are eaten as part of a healthy diet.

Is it better to eat 2 meals a day or 3 meals a day? ›

The results showed that eating one or two meals daily was associated with a relatively lower BMI compared with three meals daily. Interestingly, they found a positive relationship between the number of meals and snacks (more than three daily) and increases in BMI.

Is it better to have 3 small meals or 2 big meals? ›

Specifically, those who consume at least three meals per day are more likely to have a greater intake of vegetables, greens, legumes, fruit, whole grains, and dairy. These individuals are also more likely to consume less sodium and added sugars than those who consume two meals per day.

Is it better to eat 4 small meals or 3 big meals? ›

There is literally no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost ( 1 , 2 ).

Can you survive on one meal a day? ›

For most people, there are no serious dangers involved in eating one meal a day, other than the discomforts of feeling hungry. That said, there are some risks for people with cardiovascular disease or diabetes. Eating one meal a day can increase your blood pressure and cholesterol.

Can I still gain muscle without eating a lot? ›

To make gains you have to have the right nutrients in your body to construct muscle. This means that what you eat, and how much, is essential in making muscle gains. Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue.

Should I overeat to build muscle? ›

To increase muscle mass, you must “eat more calories than needed to maintain your body weight”, says personal trainer Scott Laidler. "A high proportion of your extra calories should come from foods containing protein, which will give you the necessary amino acids to build muscle mass.


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