nothing new in here
eat every 2-3 hours quality carbs + protein
nothing else matters
pre and past workout supplementation was invented by the industrie to sell supps
maybe a shake after workout not to stress the organism wiht a "heavy" meal
Well there are studies claiming the opposite too, so I'm not fully decided. I couldn't see a significant difference.
Most studies on meal frequency show no advantage of more frequent meals BTW, e.g.:
- Bortz WM, et al. Weight loss and frequency of feeding. New England Journal of Medicine, Feb 17, 1966; 274: 376-379.
- Young CM, et al. Metabolic effects of meal frequency on normal young men. Journal of the American Dietetic Association, Oct, 1972; 61: 391-398.
- Sudha Wadhwa P, et al. Metabolic consequences of feeding frequency in man. American
Journal of Clinical Nutrition, Aug, 1973; 26: 823-830.
- Dallosso HM, et al. Feeding frequency and energy balance in adult males. Human Nutrition.
Clinical Nutrition, 1982; 36C: 25-39.
- Verboeket-van de Venne WP, et al. Effect of the pattern of food intake on human energy
metabolism. British Journal of Nutrition, Jul, 1993; 70: 103-115.
- Arnold LM, et al. Effect of isoenergetic intake of three or nine meals on plasma lipoproteins and glucose metabolism. American Journal of Clinical Nutrition, Mar, 1993; 57: 446-451.
A more recent study even suggests a slight advantage of 1 meal a day on body composition:
- K. Stote, D. Baer, K. Spears, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr, Apr, 2007; 85: 981-988.