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Sports Act. Living Received: 17 March ; Accepted: 31 May ; Published: 13 June This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice.

A solid template, but still requires a little creativity. Of course, chicken, brown rice, and broccoli make an excellent meal, but realistically, how many student meals look this way? How often does that plate pass through a school cafeteria?

Spoiler alert: never. Our group activity comes in handy here. I place athletes into groups of and direct each group to write down a meal that would benefit an athlete. Since kids can be incredibly literal, generalizing the plate method to traditional meals can be a disaster without a little nudge.

Armed with a few ideas, groups have about two minutes to build their plates. After the time expires, the small groups present their culinary masterpieces to the team. Tragically, Pop-Tarts have yet to make the cut.

And now they know that—though a legitimate source of protein—any mention of sardines will result in the loss of speaking privileges due to the retching noises it elicits from the crowd.

As with many areas of athletic performance, when it comes to nutrition, full-time consistency beats part-time intensity. The more times an athlete is exposed to information, the more likely they are to act upon it. In addition to formal presentations and post-workout huddles, coaches can model these behaviors in their own diets, ensure that team meals include the four principles, and educate parents.

More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Missy Mitchell-McBeth is a Texas Sales and Business Development Director with Power Lift. Additionally, she has over 17 years of coaching experience both at the high school and collegiate levels.

Most recently, she spent 6 years as the head strength and conditioning coach at Byron Nelson High School in Trophy Club, Texas. There, she oversaw the development of all olympic sports athletes, trained each coaching staff to serve as assistant strength and conditioning coaches, and designed two new weight room facilities.

Prior to her time at BNHS, she was the senior assistant strength and conditioning coach at TCU in Fort Worth, TX for 7 years. Before that she was an assistant volleyball, head girls powerlifting, and high jump coach at Copperas Cove High School in Copperas Cove, TX. Mitchell-McBeth also holds a position on the board of the National High School Strength Coaches Association, overseeing the Southwest Region that includes Texas, Oklahoma, Louisiana, and Arkansas.

She holds an MSEd in Exercise Physiology along with a CSCS, SCCC, USAW, and FRCms certifications. She and her husband Brian, a high school coach, currently reside in Justin, Tx and have four dogs: Maui, Kona, Violet, and Indigo.

Great information in a short easy to read and understand format that left us feeling like we can do this! I would love to learn more about your lessons.

Please email me on some details. Thank you. I very much appreciate this article. this makes it easy to relay the information so that my students understand and can effectively maintain healthy habits. I love this article! Simple, true and I believe it will be effective.

Excited to see the results! Excellent information. I have been an athlete my entire life …. So now researching for my son.

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It happens when it happens. Eat Early Breakfast is the most important meal of the day. Click To Tweet Although this may sound silly, a non-breakfast-eater may need to start small.

In most cases, athletes should pair carbohydrates with protein at all meals and snacks. Eat Well Eat well is another seemingly obvious statement, but one that can prove overwhelming.

six feedings [ 69 ]. From the aforementioned studies examining the effect of meal frequency on the thermic effect of food and total energy expenditure, it appears that increasing meal frequency does not statistically elevate metabolic rate.

Garrow et al. The authors concluded that the protein content of total caloric intake is more important than the frequency of the meals in terms of preserving lean tissue and that higher protein meals are protein sparing even when consuming low energy intakes [ 40 ].

While this study was conducted in obese individuals, it may have practical implications in athletic populations. In contrast to the Garrow et al. findings, Irwin et al.

In this study, healthy, young women consumed either three meals of equal size, three meals of unequal size two small and one large , or six meals calorie intake was equal between groups.

The investigators reported that there was no significant difference in nitrogen retention between any of the different meal frequency regimens [ 63 ]. Finkelstein and Fryer [ 39 ] also reported no significant difference in nitrogen retention, measured through urinary nitrogen excretion, in young women who consumed an isocaloric diet ingested over three or six meals.

The study lasted 60 days, in which the participants first consumed 1, kcals for 30 days and then consumed 1, kcals for the remaining 30 days [ 39 ]. The protein and fat content during the first 30 days was and 50 grams, respectively, and during the last 30 days grams of protein and 40 grams of fat was ingested.

The protein content was relatively high i. Similarly, in a week intervention, Young et al. It is important to emphasize that the previous studies were based on the nitrogen balance technique.

Nitrogen balance is a measure of whole body protein flux, and may not be an ideal measure of skeletal muscle protein metabolism. Thus, studies concerned with skeletal muscle should analyze direct measures of skeletal muscle protein synthesis and breakdown i.

Based on recent research, it appears that skeletal muscle protein synthesis on a per meal basis may be optimized at approximately 20 to 30 grams of high quality protein, or grams of essential amino acids [ 71 — 73 ]. In order to optimize skeletal muscle protein balance, an individual will likely need to maximize the response on a per meal basis.

Research shows that a typical American diet distributes their protein intake unequally, such that the least amount of protein is consumed with breakfast ~ grams , while the majority of protein is consumed with dinner ~ grams [ 74 ]. Thus, in the American diet, protein synthesis would likely only be optimized once per day with dinner.

This was recently demonstrated by Wilson et al. In eucaloric meal frequency studies, which spread protein intake from a few i. This is likely the case in the previously mentioned study by Irwin et al [ 63 ] who compared three ~20 gram protein containing meals, to six ~10 gram protein containing meals.

Such a study design may negate any positive effects meal distribution could have on protein balance. With this said, in order to observe the true relationship between meal frequency and protein status, studies likely need to provide designs in which protein synthesis is maximized over five-six meals as opposed to three meals.

In summary, the recent findings from the Wilson study [ 75 ] combined with the results published by Paddon-Jones et al. The inattention paid to protein intake in previously published meal frequency investigations may force us to reevaluate their utility.

Nutrient timing research [ 77 , 78 ] has demonstrated the importance of protein ingestion before, during, and following physical activity.

Therefore, future research investigating the effects of meal frequency on body composition, health markers, and metabolism should seek to discover the impact that total protein intake has on these markers and not solely focus on total caloric intake.

In regards to protein metabolism, it appears as if the protein content provided in each meal may be more important than the frequency of the meals ingested, particularly during hypoenergetic intakes.

Research suggests that the quantity, volume, and the macronutrient composition of food may affect hunger and satiety [ 79 — 83 ]. However, the effect of meal frequency on hunger is less understood. Speechly and colleagues [ 83 ] examined the effect of varying meal frequencies on hunger and subsequent food intake in seven obese men.

Several hours after the initial pre-load meal s , another meal i. Interestingly, this difference occurred even though there were no significant changes in subjective hunger ratings [ 83 ].

Another study with a similar design by Speechly and Buffenstein [ 84 ] demonstrated greater appetite control with increased meal frequency in lean individuals.

The investigators also suggest that eating more frequent meals might not only affect insulin levels, but may affect gastric stretch and gastric hormones that contribute to satiety [ 84 ]. In addition, Smeets and colleagues [ 68 ] demonstrated that consuming the same energy content spread over three i.

To the contrary, however, Cameron and coworkers [ 43 ] reported that there were no significant differences in feelings of hunger or fullness between individuals that consumed an energy restricted diet consisting of either three meals per day or three meals and three snacks.

Furthermore, the investigators also determined that there were no significant differences between the groups for either total ghrelin or neuropeptide YY [ 43 ]. Both of the measured gut peptides, ghrelin and neuropeptide YY, are believed to stimulate appetite.

Even if nothing else was directly affected by varying meal frequency other than hunger alone, this could possibly justify the need to increase meal frequency if the overall goal is to suppress the feeling of hunger. Application to Nutritional Practices of Athletes: Athletic and physically active populations have not been independently studied in relation to increasing meal frequency and observing the changes in subjective hunger feelings or satiety.

For athletes wishing to gain weight, a planned nutrition strategy should be implemented to ensure hyper-energetic eating patterns.

To date, there is a very limited research that examines the relationship of meal frequency on body composition, hunger, nitrogen retention, and other related issues in athletes. However, in many sports, including those with weight restrictions gymnastics, wrestling, mixed martial arts, and boxing , small changes in body composition and lean muscle retention can have a significant impact upon performance.

Therefore, more research in this area is warranted. In relation to optimizing body composition, the most important variables are energy intake and energy expenditure. In most of the investigations discussed in this position stand in terms of meal frequency, energy intake and energy expenditure were evaluated in hour time blocks.

However, when only observing hour time blocks in relation to total energy intake and energy expenditure, periods of energy imbalance that occurs within a day cannot be evaluated. Researchers from Georgia State University developed a method for simultaneously estimating energy intake and energy expenditure in one-hour units which allows for an hourly comparison of energy balance [ 50 ].

While this procedure is not fully validated, research has examined the relationship between energy deficits and energy surpluses and body composition in elite female athletes. In a study by Duetz et al. While this study did not directly report meal frequency, energy imbalances energy deficits and energy surpluses , which are primarily influenced through food intake at multiple times throughout the day were assessed.

When analyzing the data from all of the elite female athletes together, it was reported that there was an approximate kilocalorie deficit over the hour data collection period [ 50 ].

However, the main purpose of this investigation was to determine energy imbalance not as a daily total, but as 24 individual hourly energy balance estimates. It was reported that the average number of hours in which the within-day energy deficits were greater than kcal was about 7.

When data from all the athletes were combined, energy deficits were positively correlated with body fat percentage, whereas energy surpluses were negatively correlated with body fat percentage. Similarly, the total hours with deficit kcals was positively correlated with body fat percentage, while the total hours with surplus kcals were negatively correlated with body fat percentage.

It is also interesting to note that an energy surplus was non-significantly inversely associated with body fat percentage. In light of these findings, the authors concluded that athletes should not follow restrained or delayed eating patterns to achieve a desired body composition [ 50 ]. Iwao and colleagues [ 51 ] examined boxers who were subjected to a hypocaloric diet while either consuming two or six meals per day.

The study lasted for two weeks and the participants consumed 1, kcals per day. At the conclusion of the study, overall weight loss was not significantly different between the groups [ 51 ]. This would suggest that an increased meal frequency under hypocaloric conditions may have an anti-catabolic effect.

A published abstract by Benardot et al. Furthermore, a significant increase in anaerobic power and energy output was observed via a second Wingate test in those that consumed the calorie snack [ 49 ]. Conversely, no significant changes were observed in those consuming the non-caloric placebo.

Interestingly, when individuals consumed the total snacks of kcals a day, they only had a non-significant increase in total daily caloric consumption of kcals [ 49 ]. In other words, they concomitantly ate fewer calories at each meal.

Lastly, when the kcal snacks were removed, the aforementioned values moved back to baseline levels 4 weeks later [ 49 ]. In conclusion, the small body of studies that utilized athletes as study participants demonstrated that increased meal frequency had the following benefits:. suppression of lean body mass losses during a hypocaloric diet [ 51 ].

significant increases in lean body mass and anaerobic power [ 49 ] abstract. significant increases in fat loss [ 49 ] abstract. These trends indicate that if meal frequency improves body composition, it is likely to occur in an athletic population as opposed to a sedentary population.

While no experimental studies have investigated why athletes may benefit more from increased meal frequency as compared to sedentary individuals, it may be due to the anabolic stimulus of exercise training and how ingested nutrients are partitioned throughout the body.

It is also possible that a greater energy flux intake and expenditure leads to increased futile cycling, and over time, this has beneficial effects on body composition.

Even though the relationship between energy intake and frequency of eating has not been systematically studied in athletes, available data demonstrates that athletes runners, swimmers, triathletes follow a high meal frequency ranging from 5 to 10 eating occasions in their daily eating practices [ 85 — 88 ].

Such eating practices enable athletes to ingest a culturally normalized eating pattern breakfast, lunch, and dinner , but also enable them to adhere to the principles of nutrient timing i.

Like many areas of nutritional science, there is no universal consensus regarding the effects of meal frequency on body composition, body weight, markers of health, markers of metabolism, nitrogen retention, or satiety. Furthermore, it has been pointed out by Ruidavets et al.

Equally important, calculating actual meal frequency, especially in free-living studies, depends on the time between meals, referred to as "time lag", and may also influence study findings [ 17 ]. Social and cultural definitions of an actual "meal" vs. snack vary greatly and time between "meals" is arbitrary [ 17 ].

In other words, if the "time-lag" is very short, it may increase the number of feedings as opposed to a study with a greater "time-lag" [ 17 ].

Thus, all of these potential variables must be considered when attempting to establish an overall opinion on the effects of meal frequency on body composition, markers of health, various aspect of metabolism, and satiety. Furthermore, most, but not all of the existing research, fails to support the effectiveness of increased meal frequency on the thermic effect of food, resting metabolic rate, and total energy expenditure.

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