Building a lean, muscular & fit body boils down to nutrient delivery, and nothing beats eating every 2-3 hours, which works out to 6-8 meals a day. Frequent feedings ensure a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state. Following the three-hour rule, you should eat at least the same amount and up to twice as many carbohydrates as protein at most meals, along with a smaller amount of healthy fats at most meals (more on specific macronutrient intake in later rules). Because you’re eating every three hours, don’t overstuff yourself; keeping each meal relatively small enhances nutrient absorption while simultaneously allowing you to sidestep gains in bodyfat.
Eating smaller, more frequent meals creates an environment inside the body in which blood sugar levels don’t elevate and drop as drastically as when you eat fewer larger meals. Elevated blood sugar levels cause the body to increase insulin production in an attempt to store that sugar for later.
When insulin is present, fat-burning is blunted. Lowered insulin levels and steady blood amino acid levels (a product of eating relatively small, frequent meals throughout the day) help fight against this situation. Live fit be fit!