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Before I get started, please note there is no scientific evidence definitely proving that 6 meals a day is any better than 3 meals a day for building muscle or losing fat. To show that there is a difference, there are 4 studies where athletes on different nutritional plans (low and high protein, carbs and fats) ate the same menu, but one of the groups lost greater percentage of body fat and the other group lost greater muscle than the diet group. The one study published in the International Journal of Sports Nutrition shows that protein intakes are actually better with a more "flexible" approach. So, if protein is a variable and you want to lose fat or muscle as quickly as possible, you should eat more protein in the mornings. This is one reason why there are studies showing that a large breakfast and light lunch lead to significant changes in body composition and a significant drop in body fat levels. So here are some very basic rules to follow for a protein-heavy workout: 1. If you must eat breakfast, it should have protein (even if it's a protein-loaded whey shake like the Shake of Life) 2. A meal that contains more than 7oz of protein gets the most bang for your buck by getting every cell in your body to fire. 3. Protein needs are best with a meal that contains ~4g of protein and that meal needs to be within ~1-3% of your body weight in grams. 4. If your workout plan is too intense, then make sure you eat more protein for recovery or that the protein you eat will not get burned off. What I like about the above is what would be a "hard" workout (or a long, intense session): no protein until the end of the workout. If you eat a protein-laced hot chocolate at the end of your workout, you will feel great the next day. I'm sure you would feel better too! But, that's for a different day, and probably not the case for everyone. So, for those of you who don't want to work out, or just want to make sure you're getting the most from your protein, I have some basic guidelines in place that have worked really well for me. And I really like that I get to use all of these ideas… 1. 3) 4) 5) 6) And, it was super fun to do!! If you have any more questions or are new to this post, feel free to comment below or ask on the reddit thread. Thanks! Related Article: