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1) For building muscle: It definitely matters. Protein should be spaced evenly, in my opinion. This allows multiple MPS spikes mainly, but there isn’t a massive difference between 3 and 7 meals.
2) When calories are controlled, we know there is no real change in fat loss when meal frequency changes. This has been shown mainly in average, sedentary populations.
3) For serious athletes, who train HARD, it should matter to optimize meal frequency, particularly pre-workout to maximize the training response and recovery.
4) If you can stick to, and enjoy 2-3 meals, rather than 6, then you should do 2-3. Adherence is king.
5) Increasing meal frequency does seem to have positive effects on blood markers. LDL Cholesterol/ Total Cholesterol and glucose variability.
For me, 5-6 meals tend to do the trick. I have a high amount of calories to hit, though.
However, I have no issues squeezing that into 3 if I have a busy day, or other life obstacles make hitting my targets easier.
If you have a lower calorie total, 2-3 might make more sense.
At the end of the day, long term consistency reigns king.
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