Meal Frequency part 2

So how do you fit in 5-7 meals per day without being forever in the kitchen making food all day? Read on:

1. Make use of Protein powders and bars You don't have to actually "eat" every meal. You can use protein powder and bars to get the quality protein you need so that the whole eating process is less stressful for you. But there are so many out there. How do you know which one is best? I usually lean towards WPI (whey protein isolate) which is a higher quality protein but WPC or a mix of both is fine too. As long as the protein is low carbs and low in saturated fat.  Stay away from the pre mixed 'Protein drinks' as they are usually high in sugar. If you must have one, then have it after your training so the body uses the sugar to replace glycogen.

Another important consideration in choosing your protein powder is how easily it mixes if you need to have it on the run. Will it mix with a shaker cup or even just a glass of water and a spoon? Most won't, some will. If eating on the run or at work is a big issue, mixability becomes very important.

Choosing a protein bar can also be tricky. Some bars are actually quite low in protein and have higher carb/sugar content. Ideally have a bar that has at least 20g protein and no more than 20g sugar per serve. Once again, choose the timing of your bar carefully and preferably have it earlier in the day so your body uses the energy.
	How often should you use these whole food substitutes? If you are getting 5 meals per day, I would not use powders more than twice. If you are getting 6 or 7 meals per day, using powders two or three times would be great. The last word on all this: When you can eat a meal, do so. If you can't actually eat it, use a high quality protein powder and if you can't do that, use a high protein bar.

2. Plan, Plan, Plan You will never be successful in nailing your nutrition if you don't take a little time each night and look at your schedule for the following day and plot out when you are going to eat and what that is going to be. When will you be at home, work, the gym or running after the kids?

When will you have time to eat a food meal and versus a protein supplement? It will only take a few minutes to do this but the benefits will be immeasurable.

3. Get tinned You'll always have a meal if you have some cans of tuna - and now chicken in cans in your cupboard.  Leave a few cans at work so that you'll never run short of food. Perhaps have some permanently in your gym bag incase you're stuck somewhere and starving for something to eat. At work, you can also have your rice wafers, cottage cheese and salad in your fridge. Just make sure you label it so your co-workers don't sneak in a few mouthfuls of your nutrititious food!

4. Plastic fantastic. Once you know what tomorrow's day looks like, consider preparing whatever meals you won't be able to make tomorrow and put each meal you've prepped in its own plastic container. This way, when lunch rolls around and you need to eat your chicken and kumera, it's already there to heat and eat. Or have it cold!

5. Make Double Portions and Use Easily Prepared Foods
If you know that you are going to eat two 100gms servings of chicken, cook 200gms at one time and store the other 100gms for later instead of cooking the same thing twice. If you are going to eat 300gms sweet potato tomorrow, then cook it all up rather than cooking just 150gm for your first meal only. You get the picture. If rice is in your plan, then cook up a few cups of rice at once in a rice cooker that'll last for a few days rather than cooking each day.

CONCLUSION
As you can see, eating 5-7 meals can be easy, you just need to be prepared. The more you do it, the more it starts to just become a part of your life. Is it worth it? Absolutely. You'll never achieve the maximum result in your appearance and fitness if you eat 3 times a day like the average person. Eating average means looking average, and we're definitely not that!