From Andrew in Indonesia, a 19 year old beginner who wants to gain mass but is having trouble eating six meals a day.  His question is:

Dear Mike:

I'm a hard gainer.  I know perhaps I have to eat 6 meals per day to gain.  I've tried this, but it's a real pain for me.  Is there any other way to reach my goal?

Dear Andrew:

Thanks for your question.  First, I want to briefly discuss one of the reasons it is beneficial to eat more often throughout the day.  In order to gain muscle mass and increase strength, athletes need to consume more protein than the average individual.  The body can only digest a certain amount of protein at once; therefore it is important to eat your protein sources throughout the day, i.e. 6 meals.

Ideally, you should eat 6 whole food meals per day.  However, if that is not possible due to a work schedule, etc., then you need to supplement the meals with a protein drink or a meal replacement bar.  For example, if you can only eat 3 whole food meals a day, then you should supplement with the drinks and bars 3 times a day.

By consuming regular meals throughout the day, your body will better simulate the food, thus allowing you to reach your goals much sooner.  

Thanks again for the great question.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.