Most fitness conscious people already understand the importance of meal frequency, but they figure they can "get by" with three "square" meals. The more often you eat the more efficient your body will be at utilizing the foods your put in it.

Comparing three "squares" to six meals a day is like comparing a Porsche 911 Turbo to a Yugo. Yes, you can get some results with three well constructed meals, but you'll never get anywhere near your maximum potential (and it will take a lot longer).

The benefits of frequent eating include:

a. Faster metabolic rate
b. Higher energy levels
c. Less storage of body fat due to smaller portions
d. Reduced hunger and cravings
e. Steadier blood sugar and insulin levels
f. More calories usable for muscle growth
g. Better absorption and utilization of nutrients

Depending on what your diet and goals are, you should be eating at least 5 meals a day. These meals are not supposed to be platters of food, but rather a small meal which consists of the appropriate amount of protein, carbs and fats. On the other side, too often people think that if they throw in an apple or a protein shake in between breakfast and lunch, they have having a meal. But unless you are eating a balance of all macro nutrients, youre not taking full advantage of your metabolism.