Today, we're diving into the complex and ever-evolving topic of meal timing and frequency—a subject that's as debated as it is intriguing. While we all seek the best strategies for optimal body composition and overall health, the research presents a mixed bag of results, leaving many of us scratching our heads about the best approach to eating times and meal frequency.

From the impact of breakfast on daily energy to the mythical "anabolic window" in protein consumption, and the debate over the ideal number of meals for maintaining muscle mass, this article unpacks the latest studies and findings. Whether you're looking to optimize your performance, improve your health, or fine-tune your diet for weight management, understanding the role of meal timing can be a game-changer.

1. Meal timing and frequency research is conflicting

There are an amplitude of cross-sectional studies available that compare different meal frequencies, time of eating, breakfast consumption vs. not, and more (PMID: 30925707).

However, these results are highly conflicting, and the large majority consist of cross-sectional observational studies. 

What's more, many of these early studies fail to measure energy intake across different meal frequency groups along with exercise and activity levels. 

2. For body composition, it may or may not be helpful

With weight loss, there are several diet modalities that promise results, by altering the number, timing or frequency of your eating periods. 

Studies show that time-restricted feeding, intermittent fasting, front-loading carbohydrates or Calories to the early part of the day can all positively impact weight loss and maintenance (PMID: 30925707)

However, as with every other diet, all of the proposed benefits likely work in concert to facilitate a Caloric deficit, and thus weight loss. 

But it's not because of the timing... 

3. Meal timing is slightly more important for overall health

When it comes to overall health, it is important to eat regularly to maintain consistent energy levels, appetite control and to maintain muscle mass through a regular protein intake. 

Extended waking time without a meal/food can increase levels of fatigue, stimulate cravings and push you toward suboptimal food choices (PMID: 27305952). Concentration, decision making and mood can also be affected.

When it comes to overall health too, we are focusing on things like sleep and digestion, which meal timing does have the ability to influence. 

4. Meal timing is more important for performance

Meal or 'nutrient timing' is a focus area when it comes to performance. This is only paid any attention however, when overall energy intake (fuel), macronutrients and food quality have been established. 

Here are some examples of effective nutrient timing in athletes: 

• Increasing overall carb intake in 2-3 days prior to competition (carb-loading) 
• Consuming pre-game / pre-training carb meal or snack 
• Avoiding fat and fiber prior to intense training 
• Consuming glucose or sports drinks during extended exercise 
• Consuming protein shortly after resistance training

5. Six small meals a day may help or may hurt - it depends on you!

Once again, early research was highly conflicting, with some studies reporting lower BMI with 1-2 meals per day (PMID: 28701389), and others, the opposite (PMID: 20554791). 

If smaller more frequent meals promote overeating and continuous grazing, it can lead to excess energy intake throughout the day. If you find it difficult to portion control, allowing more meal periods may not be the best option.

It was concluded in a narrative review published in Nutrients, that regularity of food consumption (having a regular routine) is more important than the frequency when it comes to health and body composition (PMID: 30925707)

6. Anabolic Window is more like Anabolic Garage Door

One of the most well-known pivots in our current understanding of protein feeding was that of the 'Anabolic Window' 

It was initially believed that we only had 30-40 minutes of oppurtunity to consume protein after resistance training to achieve the anabolic effect. 

However, Schoenfeld et al (2017) showed that as long as daily needs are being met, protein feeding within 2 hours of training, before is sufficient for promoting daily net protein balance (PMID: 28070459) 

7. Unless your preworkout snacks contains sugar, it's not really fuel

If you like a peanut butter sandwhich or chicken & noodle stirfry before your gym workout or running session, it's likely not going to be used as fuel. Carbs in more wholefood form will take a lot longer to digest and absorb, which will take at least 2- 4 hours. 

If you are looking to fuel your session, first ask "do I even need to?". If the answer is "Yes", than focus on sugar-containing snacks such as fruit, sports drinks, granola bars, etc. 

These more simple sugars will be processed a lot quicker and hopefully be in the blood for use by your working muscle cells, if needed. 

8. Breakfast isn't mandatory

The narrative and current public acceptance of breakfast changes with the tide, and it has had it's share of praise and scorn. 

To summarize the ample observational studies of breakfast consumption, there seems to be beneficial patterns and outcomes in groups that regularly consume breakfast (PMID: 23512957, 27292940). However, more controlled RCT's have failed to produce such effects (PMID: 24898236) and a 2020 meta-analysis showed modest, but positive effects of "breakfast skipping" (PMID: 24898236)

Benefits of eating breakfast likely include higher morning energy levels, expenditure, reduced late-night eating, appetite regulation (considering it is a mixed meal) and more. 

But if you can manage these factors, while not eating breakfast, skipping it will have little to no impact. 

9. Equal doses of protein is optimal, but not mandatory

It has been widely accepted that for optimal net protein balance at the end of a typical day (and muscle retention / building), one should consume 3 to 4 evenly spaced doses of protein throughout the day (PMID: 23459753). 

However, if you consume 1 or 2 main meals, this simply means adding in a couple of snacks, eating larger portions and considering supplemental forms of protein. 

10. We absorb and digest more than 20 grams of protein in a meal

Whilst, there is a ceiling in the degree that we can stimulate muscle protein synthesis in one acute period (PMID: 23459753) which occurs at about 20-30 grams, there are some considerations to be made.

Protein is not all absorbed at once, and it takes time to digest and break it down - and our body can buffer excess amino acids to utilize later in a free amino acid pool at the level of the intestines (PMID: 11327735)