How much food to eat. How many times a day should an adult pee - pee? What is the rate and volume? How much should you eat per day

There is often controversy among fitness enthusiasts and professionals about how often to eat. Let's figure out how many times a day you really need to eat to build muscle or lose weight.

One of the most controversial topics in the world of fitness and bodybuilding is the number of meals per day that are optimal for building muscle, burning fat and increasing strength. Many athletes eat every 2-3 hours, some - once a day or only during a certain period of time. And some choose the middle ground.

Is there an ideal meal frequency for muscle growth, weight loss, and metabolic boost? To find out how often you need to eat in order to achieve your fitness goals, we collected the most popular opinions on this subject, as well as studied the results of scientific research.

Nutrition Myth # 1: Frequent Eating Boosts Your Metabolism

People who eat many times throughout the day cite it as helping them boost their metabolic rate. But can frequent meals actually speed up metabolism and promote weight loss?

There are a number of scientific studies on this issue, the results of which leave no doubt. In overweight and obese people with a constant caloric intake of the daily diet, depending on the number of meals per day, the metabolic rate does not change.... In subjects with normal weight, the metabolic rate also remains the same, regardless of whether they eat 2 or 7 times a day..

Exposure

Increasing the number of meals does not increase the metabolic rate if the amount of food remains unchanged. In other words, it is the total calories that matter, not how often you eat. Eat as many times a day as you like, and don't worry about having to eat every 2-3 hours.

Nutrition Myth # 2: Eating 5-6 small meals a day will help you lose weight faster.

You may have heard that 5-6 small meals a day speeds up. In theory, this sounds great: eat while continuing to lose weight. But, unfortunately, the results of experiments in this area do not look so optimistic.

Most scientific studies investigating the effect of meal frequency on weight loss are conducted in overweight and obese people. And here it turned out that while maintaining the daily calorie content, the rate of weight loss, regardless of the number of meals per day, remains constant..

In addition, normal weight people do not show a change in the rate of weight loss with a change in the frequency of eating..

Exposure

The frequency of meals does not affect weight maintenance and weight loss, while the daily calorie intake remains unchanged. Sustainable weight loss requires calorie expenditure to exceed intake, and the number of snacks does not matter.

Nutrition Myth # 3: Frequent Eating Improves Muscle Growth

Many people eat many times during the day because they believe it helps. Scientists have studied the effect of nutrition on the level of muscle protein synthesis and have come to the conclusion that 3-5 meals a day are enough for the best stimulation of protein synthesis and muscle growth.... In this case, the intake of protein from food during the day should be uniform.

The above scientific works are short-term, that is, the rate of protein synthesis is estimated only for a few hours. In order to check how significantly this affects the apparent muscle growth, longer observation is necessary.

Studies lasting 2-8 weeks have shown that the number of meals does not affect weight gain, either in overweight subjects or in those whose BMI is within the normal range.... Even for people on a weight loss diet, 6 meals do not provide any weight gain over 3 meals a day.

Based on the data obtained, it can be argued that the frequency of meals does not affect the growth of muscle mass. It is worth noting, however, that these experiments were conducted on ordinary people and not on athletes who regularly train with weights.

To date, only one study has been conducted on the effect of meal frequency on muscle mass in physically active individuals. Japanese scientists studied a group of 1200 kcal male boxers in preparation for a competition. Half of the participants ate six times a day, while the other half ate only twice. It turned out that after two weeks, participants who ate more often had less muscle loss.

The group's daily caloric intake was only 1200 kcal, and the protein intake was 60 g per day (1 g / kg body weight). For a man, this is an extremely low figure. Therefore, this result should be interpreted with caution. The optimal meal frequency for athletes needs more research.

Exposure

When caloric intake is conserved, dietary frequency does not appear to have a significant effect on muscle mass. However, this issue requires additional research in weightlifting athletes. It is best to consume adequate amounts of calories and protein (approximately 30 grams of protein per meal) to increase strength and muscle mass.

The body weight of a person directly depends on how much food in calorie equivalent enters the body and how much of the energy received is expended during the day. Both of these aspects affect whether a person loses weight or, conversely, gains weight.

Most articles on weight loss advise eating 4-5 times a day, assuring that without observing this rule it is impossible to get rid of excess weight. In this case, the diet of "ordinary" people - eating 3 times a day - is automatically recognized as erroneous.

The second important point, which is mentioned almost everywhere, is exactly when to eat. You can often read or hear that in the morning hours the calories entering the body are burned, and in the evening (most often we are talking about meals after 18.00), on the contrary, they are deposited in body fat.

In other words, in the morning you can eat a dense meal and not worry about an increase in body fat, and in the evening even a light salad turns into excess weight. It is believed that the refusal of breakfast becomes the main enemy for those who wish to stay or, conversely, acquire the desired harmony.

Is it possible to lose weight by giving up three meals a day?

There have been many studies on this topic that have proven that total calories consumed are critical, not meal frequency. People prone to overeating should understand that with both three and five meals a day, they will eat a lot. Another important factor is what foods are consumed.

Food rich in fast carbohydrates leads to the fact that blood sugar rises, and after a short period of time falls again, that is, the feeling of hunger to return. Therefore, eating sweets and flour products (not from whole grains), a person quite quickly wants to have a snack again.

What time do you need to eat?

Many weight loss articles suggest that morning meals are ideal for any type of food. There is no scientific evidence that metabolism is higher in the morning than at other times of the day. Refusal or, conversely, a hearty breakfast does not affect the metabolic rate.

Intermittent fasting is gaining popularity among those who are losing weight, which involves refusing food between noon and eight in the evening. Such food has become fashionable for the simple reason that it allows you not to control the amount of calories eaten, but creates a deficit for 16 hours, since it is precisely that many hours a day that one does not eat.

Hunger control

People who are overweight usually cannot cope with hunger. This eating behavior is developed as a result of systematic disturbances. The body gets used to getting a lot of simple calories and requires a new serving every few hours. The result is a hormonal imbalance.

A complete refusal of food cannot have an immediate effect. Metabolism begins to change only after three days, and such fasting is also not beneficial. To adjust your diet in favor of the right one, you need to monitor your own feeling of hunger. If it occurs within 2-3 hours after a meal, it means that the person consumes too much sweets and bread, that is, empty calories, and not enough fiber, that is, vegetables.

Why More Frequent Meals Help You Lose Weight?

There is no scientific basis for a specific number of meals per day that will help you lose weight, but there are certain guidelines. If increasing the number of meals involves cutting calories from small meals, this approach works. This is due to the fact that a person begins to monitor what he eats.

If you eat fast food containing 700-900 empty calories, then five meals a day will not bring any results. This also applies to pizza snacks, half a cake over a cup of tea after an evening meal. Therefore, when it is possible to control calories only when the number of meals is increased, it is better to follow this path.

How many times a day should you eat to gain weight?

Most bodybuilders consume at least 30 grams of protein per meal. This approach is dictated by the fact that protein absorption is reduced when it is present in the diet in excess. However, there is no upper limit to its consumption.

It is recommended to eat more often for those wishing to gain weight to increase the total daily calorie intake. Without this condition, it is impossible to achieve an increase in muscle mass. If you eat more often, there will be more calories. However, as with losing weight, the quality of the food plays a role, not the number of meals.

How many calories should you consume per day?

The answer to this question depends on the goal pursued. If you want to lose weight, you need to eat no more than 1800-200 calories per day. This can be achieved with three meals a day, if one serving contains from 600 to 700 kcal. It should contain 70-80 grams of correct (complex) carbohydrates, 30 grams of protein, and 20 to 25 grams of fat.

To gain muscle mass, a man needs at least 2700-2900 kcal per day. This amount of calories can be achieved when eaten five or six times a day, with most of it being consumed at breakfast and lunch. The rest of the carbohydrates should be left for a meal after strength training.

Summarizing

The number of meals you eat has no effect on your metabolic rate. You can also lose weight with three meals a day. Eating frequent snacks throughout the day, if not keeping track of calories, on the contrary, increases mass. It is much more important to keep track of what is eaten.

Proper nutrition by the hour raises a lot of controversy - will such nutritional tactics help weight loss?

I would like to continue the topic raised in the previous article "

Will you need to focus on eating well or eating by the hour?

You are probably a little annoyed right now, because you are looking for information about what time of day you will eat more efficiently and, accordingly, lose weight?

Then, let's talk about eating by the hour, at a specific time, and it is not at all necessary that at first it was proper nutrition.

Let's first focus on hourly nutrition, and only then, you yourself will decide how you will eat properly or how you eat now.

Is it good for our body to eat by the hour?

Our body lives according to certain cycles and rhythms, and of course, if there is a constant rhythm in nutrition, then there will be many advantages for the body.

The same gastric juice will be produced at a certain time and the digestion process will be much better than when you eat at different times, and besides, while still on the go and whatever

How many times should you eat a day?

How many people, so many opinions - someone talks about 3 meals a day, someone about 5 meals a day or 6 meals a day.

But, if you look from the point of view of weight loss, then of course, it will be more effective to eat often and in small small portions.

This food is called fractional food.

Why fractional?

Because, the amount of food required for the normal functioning of the body during the day is divided into 5-6 servings, i.e. crush.

The most important point, you should not have in every meal - the first, second and compote.

A portion should not exceed 250-350 gr.

When you eat fractionally, you simply cannot be hungry, this is the most satisfying and effective way to lose weight.

Perhaps those people who have never come across fractional nutrition may have a question - how will weight loss occur if I am full all the time?

Indeed, many have such a stereotype - if I feel hungry, then at that moment I lose weight.

And that is why, various diets are so popular, because they force, due to their meager diet, to constantly experience a feeling of hunger and it seems to a person that the hungrier he is, the faster he will lose weight.

Yes, in fact, when a person is starving, he loses weight, to the point of exhaustion and then, death.

But, unfortunately, what is lost is not fat, not subcutaneous tissue, of which that hateful excess weight consists.

When fasting, especially in women, first of all, the amount of muscle tissue decreases and only then does the turn to fat reserves come.

But when all the nutrients are constantly supplied to the body in sufficient quantities, and if there is a small calorie deficit, it is fatty deposits that will be spent.

And yet, there is such research that when a person is hungry, the hormone leptin is also produced. These hormones block the waste of fat in the body.

The conclusions are very simple - if you eat often and by the hour, then the process of losing weight will be more comfortable and effective for you.

Five meals a day for weight loss - or six meals?

Now let's go through the approximate meal times.

Breakfast is after you wake up.
Snack - 3-4 hours after breakfast.
Second snack - 3 - 4 hours after lunch
Dinner no later than 2 hours before bedtime

(except for bananas)

What time should you eat?

It all depends on your lifestyle, whether you are an owl or an early riser? What time do you wake up and what do you do in the morning? For example, if you are doing exercises or doing some kind of practice, then breakfast will be a little later.

And my advice to you is - always adjust your nutrition only for yourself and do not listen to any advice about what time it will be more useful for you to eat.

I have repeatedly come across people who work the night shift, and it is natural that other people's recommendations did not suit them at all, and this was the main stopper in the process of losing weight.

It must be remembered that the biggest meal break is at night!

We should have a sleep rate of at least 8 hours and another + a couple of hours when we do not eat before bed. So, it turns out, 10 hours without food, and then, every 3-4 hours there will be a meal.

Do you need to respond to body signals if you are on a fractional diet?

That is, to signals of hunger or satiety?

I mean, if your snack time is right, and you absolutely don't want to eat, then what to do? Force food into yourself or wait for the feeling of hunger?

In my opinion, it is better to wait, because, in this way, you feel your body better, and it is quite possible that later, you will simply eat out of hunger.

But what to do if you have eaten just recently and suddenly you feel a brutal appetite, and it seems to you that you are actually hungry?

Here we need to clarify one point - hunger is physiological and emotional. More often than not, if you've recently eaten and want to eat again, it's emotional hunger.

Such hunger is difficult to endure, it seems that all thoughts are focused only on food. Here a very simple way helps out - you need to ask yourself questions and answer them:

What happened?
What am I worried about?
What situation bothers me? Etc.

Such a plan of questions and answers to them, knock down a brutal appetite, and allow you to focus on the problem, pay enough attention to it and thereby refocus from food, and then, the brutal appetite will subside.

Do you get the right nutrition by the hour?

Remember, at the beginning of this article, I said that at first you need to focus on nutrition by the hour, and only then, pay attention to correct or incorrect nutrition?

In order to lose weight, you need to adhere to only one rule - it is better not to finish eating than to overeat.

I think that you perfectly understand that the whole unhealthy diet consists of several problems - an excess of simple carbohydrates (sweet and starchy foods) and too fatty foods.

And when you switch to fractional meals, then you just eat fewer of these dishes. Your diet should be dominated by foods containing protein and vegetables.

In conclusion, I want to say that the easier you are about your diet, and the less you follow some nutritional systems, and the more you listen to your needs, the easier and easier your weight loss will be.

Best regards, Natalia

The concept of "diet" includes:

the amount and time of food intake during the day
distribution of the daily ration by its energy value, chemical composition, food set and weight for breakfast, lunch
intervals between meals
time spent eating

The human body is extremely complex. The harmonious balance of this complex system, which is under the constant influence of the external environment, is what we call health.

The nutritional rhythm plays an important role in maintaining the normal functioning of the body and its health. The human body is designed so that at a certain time, the entire digestive tract prepares itself for food intake and signals this. A person who is accustomed to a certain diet can check the clock by signals from his stomach. If, for some reason, the next meal did not take place, the body is forced to rebuild, and this entails negative consequences.

At the hour set aside for eating, or some time later, at the thought of eating, gastric juice, which has a great digestive capacity, begins to flow into the stomach, and if at this time there is no food in the stomach, the secreted juice begins to act on the walls of the stomach and duodenum. Frequent eating disorders lead to the formation of ulcers, gastritis and other diseases of the gastrointestinal tract. In order to avoid such consequences of a violation of normal nutrition, it is recommended to eat something during the hours of a normal meal if there is no way to eat normally.

Human nutrition is regulated by the central nervous system. This is the responsibility of the so-called food center (appetite center) in the brain. And for the normal and proper operation of this center, the correct diet is extremely important. You need to eat a certain number of times during the day and at certain, strictly established intervals of time, if possible, correctly distributing food for each of the meals (both in volume and calorie content, and in the composition of nutrients).

As mentioned above, a person who is accustomed to a developed diet, at a certain time, has a feeling of hunger, an appetite appears. But you need to know that hunger and appetite are not the same thing. Hunger is a physiological condition when the amount of nutrients necessary for the normal functioning of the body ceases to enter the bloodstream. Appetite, on the other hand, can appear with one sight or even with the memory of tasty food (although there is no physiological need for a new portion of food in the body at the moment).

It also happens vice versa - there is no appetite, although the body already needs another portion of food. Both increased appetite not caused by physiological necessity, and its absence is a painful condition, most often caused by a systematic violation of the basic rules of nutrition. A normal food reflex is developed from childhood, when the body is formed and habits (including harmful ones) are formed. You need to know that in children, the food center (reflex) is especially easily excited not only from the type of food, but also from the mention of it. Satisfaction of each unjustified physiological necessity of the manifestation of appetite will inevitably lead to a violation of proper digestion, to overeating.

The question of how many times to eat a day, at what intervals and what calorie amount of food to take with each meal is one of the problems that is being carefully studied by specialists, including the Institute of Nutrition of the Academy of Medical Sciences. Scientists' studies have shown that a one-time meal is generally unacceptable: the human body is in tension with such a diet, not only the digestive system is not working properly, but all other systems and organs of the body, especially the nervous system. Two meals a day also makes you feel unwell. With such a diet, a person experiences severe hunger, and the digestibility of the most important part of the diet - protein, on average, is no more than 75 percent of that entered the body. With three meals a day, a person feels better, the food is eaten with a good appetite, and the digestibility of protein increases to 85 percent. With four meals a day, the digestibility of proteins remains at the same 85 percent, but a person's well-being is even better than with three meals a day. In an experiment, scientists have proven that with five and six meals a day, appetite worsens and in some cases the digestibility of protein decreases.

Conclusion: for a healthy person, it is most rational to eat 4 times a day; three meals a day are also acceptable. As for medical nutrition for obesity, gastritis, colitis and other diseases, the doctor prescribes the diet and diet.

Now about the intervals between meals. From a physiological point of view, it would be ideal to start the next meal only when the digestion of the food eaten in the previous meal is over. To this it must be added that the digestive organs, like any other organ of the human body, need periods of rest. Finally, digestion has a definite effect on all processes occurring in the body, including the activity of the central nervous system. The combination of these conditions leads to the fact that a person who is accustomed to a measured diet develops a normal appetite at the right time.

One of the indicators of the duration of the act of digestion is the time when food is removed from the stomach. It has been established that with normal functioning of the stomach and other digestive organs, the process of food digestion lasts about 4 hours. Each meal leads to a more or less pronounced change in the state of the central nervous system. After eating, especially plentiful, some apathy sets in, attention decreases, the will relaxes, the person tends to sleep, that is, in the language of a physiologist, conditioned reflex activity falls. This state of the central nervous system, which occurs immediately after a meal, lasts, depending on the abundance of food taken, for an hour or more. Then all these sensations are smoothed out, and finally, by the end of the fourth hour, the food center returns to its normal state - appetite reappears. And if a person who is accustomed to the regime does not eat in a timely manner, he becomes weak, attention decreases, and efficiency decreases. Moreover, in the future, the appetite may disappear. If you systematically delay food or eat on a full stomach, the normal activity of the digestive glands is disrupted, digestion is upset. A longer interval between meals falls on the period of night sleep, but it should not exceed 10-11 hours. As a general rule, the intervals between small meals can be short (2-3 hours), but eating earlier than 2 hours after the previous meal is inappropriate. On average, the breaks between meals should be 4-5 hours.

The distribution of the daily food ration is of great importance, that is, the preparation of the menu. It combines the issues of the quantity of food, its quality composition and consistency in the intake of individual dishes.

The total amount of food consumed by a person per day, together with liquid meals and drinks, averages about 3 kilograms. Breakfast is the first meal after sleep. During a night's sleep, everything eaten the day before was digested, all organs of the body, including the digestive ones, rested and favorable conditions were created for their further work. Scientists dealing with nutritional issues are unanimous in the fact that breakfast is a must, regardless of whether a person is engaged in physical or mental activity. We can only talk about what part of the diet should contain breakfast. It is believed that if a person is engaged in physical labor, then breakfast should contain about 1/3 of the daily ration, both in terms of volume and nutritional value. If a person of physical labor eats a breakfast that is insignificant in terms of volume and nutritional value, or even worse - starts working on an empty stomach, then he cannot work with full load, and his performance drops significantly. It has now become fashionable, especially among knowledge workers, to restrict breakfast to a cup of coffee or tea. At the same time, they refer to the lack of time and appetite. Both are the result of an improper lifestyle, a general regimen, including a diet. Putting things in order in the diet (as, indeed, in the whole lifestyle) is within the power of a person, and those who want can overcome the bad habit of eating incorrectly, and, by the way, give up bad habits, such as alcohol abuse and smoking.

Probably, at different stages of life, each of us was worried about the question: how many times a day should you eat? The diet can change in connection with diets, weight loss, treatment of diseases of the digestive system. Unfortunately, the modern rhythm of life does not allow observing the correct, suitable regime. And harmful snacks on the go have become the norm, commonplace. The issue of diet worries every parent, athlete, and common person. Therefore, it is important to understand the advantages and disadvantages of different food intake regimes.

What are the benefits of three meals a day?

Eating food three times a day is a familiar routine for everyone. This is how most of us eat from childhood. Meals three times a day means breakfast at 7:00 in the morning, lunch at 13:00 in the afternoon, dinner at 18:00 in the evening. Such a diet is suitable for those people who do not have any deviations in health, do not want to lose or gain weight. Eating three times a day is a mandatory need for the body in food.

But, it is not always possible to comply with this diet. The popularity of three meals a day is due to the work schedule of 8 hours. But, in addition to the banal convenience, eating three times a day has a number of advantages. Most nutritionists insist on a fractional, frequent diet. Due to the fact that the fractional regimen allows you to control weight, it helps to lose weight. Recent research has shown that this is not entirely the case.

So, it has been proven that if you eat three times a day, you can also lose weight. And it is not at all necessary to divide the calories into 5-6 meals a day. Other studies have shown that eating 2-3 times a day increases the level of good cholesterol in the blood, which improves lipid metabolism. It is very beneficial for obese people. Moreover, it has been scientifically proven that it is a three-time diet per day that has a beneficial effect on the work of the cardiovascular system. The same cannot be said about fractional mode.

Therefore, if you eat three times a day, you can not only maintain the health of the digestive system, but also improve the function of the heart and blood vessels. This diet is suitable for the following categories:

People who work from 8 am to 5 pm, when there is no opportunity to eat every 2 hours;
When there is no opportunity and time to cook a lot of different foods;
People who are accustomed to such a diet, who do not have diseases of the digestive system;
When there are no bouts of hunger throughout the day.

But, if a person is trying to lose weight, experiences a constant feeling of hunger, and as a result transmits, the three-time regimen should be abandoned. You need to find other options for how to eat during the day.

Fractional nutrition principles

Recently, it is this regime that has gained immense popularity and distribution. Most nutritionists, gastroenterologists insist on adherence to a fractional meal regimen. In this mode, you need to eat often, but in small portions. The entire daily calorie requirement is divided equally into these meals. How many times it will depend on the capabilities of the person. As a rule, such a meal consists of three main meals a day, and three healthy snacks.

So, in general, a person eats up to 6 times a day. How to calculate your portions correctly? For example, if the body needs 1500 kcal per day, one serving should not be 500 kcal, but not more than 250. 250 kcal are contained, for example, in 1 apple and a glass of kefir. This option is a great snack between meals.

Eating up to 5-6 times a day is advised for those who want to get rid of extra pounds, no matter how strange it sounds. The main advantage of such a regime is that by eating often, a person does not experience bouts of hunger. Due to this, there is no overeating, there is no restriction in products. And the body turns out to regularly receive the necessary calories and nutrients. An experiment carried out by scientists has proven this fact.

So, two groups of subjects were given the same amount of calories. Only one group consumed the entire portion at once, and the other in portions at intervals of one hour. People from the second group gradually learned to control their appetite, which saved them from overeating. Also, if you eat fractionally, the level of bad cholesterol and blood sugar will decrease. Therefore, such a meal is suitable for people with diseases of the endocrine system, pathologies of the pancreas.

In general, people with the following problems need to eat up to 6 times a day:

Being overweight;
Availability of opportunities to eat every 1-2 hours;
Frequent bouts of hunger throughout the day;
Overeating in the evening;
The presence of high cholesterol levels;
The presence of chronic diseases of the digestive system, diabetes mellitus.

Can I eat 1-2 times a day?

Until the late 19th century, many people followed two meals a day. With this diet, the first meal occurs around 10 am. At the same time, the rise, as in any other mode, is at 6-7 in the morning. For breakfast, it is customary to eat whole grain bread, dairy products, fresh fruits. But incompatible products cannot be mixed with each other.

The second time you can eat only after 18:00. Thus, the interval between meals is large enough. The use of only high-quality products, albeit in small quantities, maximizes the absorption of all nutrients, improves the functioning of the digestive system. Therefore, you can eat twice a day, but it should be of high quality, only natural food.

Principles of intermittent fasting

In nutritionists, there is a concept of short-term fasting. If this regime is observed, a person does not eat anything for 18 hours, but drinks only water. The rest of the day, you can eat whatever you want. Of course, with the exception of junk food, and overeating. There is another option for short fasting - 5 days a week you need to eat as usual, and twice a week you should stick to fasting.

In some cases, such food can be beneficial. So, short-term fasting has the following effects:

Reducing cholesterol levels;
Increased testosterone levels;
Decrease in the amount of insulin;
Normalization of the cardiovascular system;
Decrease in the level of leptin in the body.

Some scientists are of the opinion that fasting lowers the level of inflammatory markers in the blood, slows down the age-related aging process. Also, occasional fasting increases memory and learning.

Also, experiments have been conducted to investigate the benefits of short-term fasting. People suffering from asthma and obesity took part in the event. During the trial, it was found that the subjects lost up to 9% of their body weight within 2 months, and the signs of asthma significantly decreased. What's more, blood tests showed a significant decrease in stress markers (oxidative), inflammation.

The benefits of fasting have been proven for brain function. If you do not eat for hours in a row, the body will begin to consume reserve energy from the fat layer. This is how fatty acids begin to enter the bloodstream, which has a positive effect on the cognitive abilities of the brain. Consequently, the practice of such eating protects the brain cells from destruction.

Short-term fasting will be useful in such cases:

When trying to lose weight;
In the absence of hunger in the morning;
In the absence of breakfast;
In case of unwillingness to cook.

How many times a day do you need to eat to gain weight?

The problem is not only to get rid of extra pounds, but also to gain weight. Weight gain is required after severe illnesses and surgeries. Also, athletes, bodybuilders strive to gain weight for rapid muscle growth. In this case, the amount of protein consumed per day plays an important role.

It is believed that the body is able to assimilate only 30 grams of protein. Anything above this value goes unnoticed by the body. One can disagree with such an opinion. Today, there are no strict doses of protein required for the human body. It all depends on the individual. But, nevertheless, it has been proven that an excess of protein in the body reduces the rate and degree of its assimilation.

When trying to gain weight, it is recommended to eat fractionally. The number of meals per day should be up to 6 times. This explains not only the level of protein, but also the level of calories. It is quite problematic to fit a large number of calories into 2-3 adequate portions. And a more even distribution of food will allow it to be absorbed as much as possible. So, when gaining weight, the main emphasis is on the energy value of food, and not on the number of times it is consumed.