Our expert says:
Great decision to improve your eating!
Eating the six meals is correct, however you have to firstly calculate your energy need for the weight you would want to be and in accordance with the amount of training (energy output) that you perform weekly. Only then do you divide that calorie amount into six meals with a ratio of 50% carbs, 30% protein and 20% fats. Focus on eating only low GI carbs (rice & lentils, sweet potato, chickpeas, baked beans, other legumes, barley, rolled oats, & oatbran), lean meats (chicken without skin, ostrich, tuna/fish, turkey, pork fillet & venison) and 2/3 of your fat intake should be consumed as good fats (olive, olive oil, seeds, nuts & avos).
Recommendation is to take a meal replacement shake after training – it is imperative for refuelling. You need to include carbs at that time – the carbs stimulate an insulin response to shuttle the protein into the muscle to facilitate recovery and building.
Please visit the archives of questions that I have answered it will certainly support you in your endeavour to eat better and build more muscle.
Good luck and take care!
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