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Jeremy Buendia on Meal Frequency
Jeremy Buendia, a four-time winner of the Men’s Physique Olympia, credits upping his meal frequency from five to six daily meals with elevating his physique. It’s a common refrain to hear from a competitive bodybuilder, but is it true?
What’s the science behind meal frequency?
The idea of eating more frequently to boost metabolism and muscle growth has been a staple of bodybuilding advice for decades. However, modern scientific studies have largely debunked this claim. A 1993 study observed no changes in fat loss between obese women who consumed their daily calories in two meals or as many as five. A 2023 meta-analysis made a stronger claim, saying, “There is no discernible advantage to eating in a high or low-frequency dietary pattern.”
Why meal frequency matters for bodybuilders
Eating more meals isn’t a biological hack. Most existing literature tells us that your total daily nutritional intake – calories, protein, carbohydrates, fat, as well as micronutrients and water – matter much more than the choices you make at each individual meal. For Buendia, a sixth meal might be synonymous with upping his caloric intake if he’s not in contest prep. More calories, carbs, protein, and water are reliable ways to boost performance in the gym.
Conclusion
Eating six meals instead of five isn’t the sort of thing that would make a big difference for the average gymgoer, according to most available scientific research. Buendia is no average gymgoer; peripheral changes often move the needle for the world’s best bodybuilders. For the rest of us, Buendia’s advice is worth taking with a grain of salt. When it comes to meal frequency, your best bet is to eat as often as allows you to stay on track with your calorie and macronutrient targets – whether that’s across two meals or twelve.
References
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- Schoenfeld, B.J., Aragon, A.A. & Krieger, J.W. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr 10, 53 (2013).
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