What is the ideal nutrition: three or five meals a day?
A professional approach can help identify intake patterns and provide recommendations that avoid mistakes with unreviewed or inadequate diets
The question of what constitutes ideal nutrition for the human body has been debated for ages. While some recommend the traditional three meals a day, others advocate eating like athletes, with at least five meals a day, and there are even those who support the benefits of 12-hour fasting periods. Who is right? Perhaps everyone, because it all depends. Personal bias plays a significant role in choosing the right diet, as each body is different and does not require the same nutritional values. In this regard, EFE Health consulted nutritionist, dietitian, and trainer Raquel Capel, who explains that following the sun's natural cycles can positively influence health. What regimen should you follow? Capel emphasizes the importance of eating during the day and fasting overnight, which contributes to the cell regeneration process. She clarifies that fasting should be considered a tool, not a universal rule. She emphasizes that personal goals, such as fat loss, should guide the use of fasting, and warns that it is not suitable for everyone, especially those with a problematic relationship with food. Regarding the number of daily meals, the expert underlines that there is no simple solution. The choice between three or five meals depends on the individual's personal and nutritional context, stressing that a tailored approach is essential to ensure adequate nutrient intake. She highlights the role of a nutritionist in developing an individualized eating plan. A professional approach can help identify intake patterns and provide recommendations that prevent mistakes with unreviewed or inadequate diets. Benefits of Overnight Fasting: Specifically, overnight fasting refers to the period of abstaining from food during the night, which usually lasts 12 to 14 hours and is in addition to sleep hours. To practice it, it is recommended to have dinner early and avoid eating in the 2-3 hours before going to bed.
Specific benefits of following an overnight fast include:
In addition, studies suggest that lengthening the overnight fast can reduce the risk of diseases such as cancer, Alzheimer's, and neuropsychiatric disorders,and also helps regulate appetite and systemic inflammation.
Athlete's Diet
As we mentioned, some nutritionists recommend eating up to five meals a day, just as if we were athletes. But how can an athlete's diet influence the daily performance of an average person?
An athlete's diet can positively influence the daily performance of an average person by teaching principles of balanced eating, energy management, and nutrition appropriate for physical activity.
Athletes optimize their macronutrient intake (carbohydrates, proteins, and fats), hydration, and meal timing to maintain energy, accelerate recovery, and improve metabolism. This can be adapted by the average person to improve their daily energy, endurance, and overall well-being.
Influence on Daily Energy and Endurance
An athlete's diet focuses on an adequate intake of carbohydrates, which typically represents about 60% of caloric intake to maintain glycogen stores and sustain physical activity. This can also help an average person have more energy and better endure their daily activities.
Furthermore, a balanced protein intake supports muscle recovery and body maintenance, while healthy fats regulate metabolism.
Improved Metabolism and Recovery
Following athletic guidelines, consuming several small meals distributed throughout the day promotes a steady flow of nutrients and energy, which can prevent energy spikes and crashes in non-athletes. Adequate hydration and the combination of carbohydrates and proteins after exercise facilitate muscle recovery and improve metabolic function—benefits applicable to anyone's daily life.
Disease Prevention and General Well-being
A diet inspired by sports nutrition not only improves physical performance but also contributes to strengthening long-term health, reducing the risk of injuries and diseases associated with sedentary lifestyles or poor diet—benefits that favorably impact the daily quality of life of ordinary people.