Why should we divide our meals?

Eating smaller meals more frequently is classic nutritional advice for most healthy diets, especially for people who exercise.

Splitting meals is good for exercise - Photo: HB

Nutritionist Dr. John Berardi (USA) gives an explanation for why you should divide your meals into smaller portions throughout the day.

Stabilize blood sugar: Eating many small meals helps maintain stable blood sugar levels, avoiding spikes and drops after large meals, especially good for people at risk of diabetes.

Reduce hunger: Eating regularly helps reduce hunger pangs, thereby controlling portion sizes and avoiding overeating at main meals.

Aids digestion: Splitting meals into smaller portions helps the stomach not to be overloaded, the digestive system works more smoothly, reducing the risk of bloating and indigestion.

Boost metabolism: Some studies show that eating regularly can stimulate metabolism, aiding in weight control.

Maintain steady energy: Instead of feeling tired after lunch or afternoon because of hunger, you will maintain steady energy levels throughout the day.

However, dividing your meals into smaller portions only works if you choose healthy foods, control your portions, and don't eat too much at one time.

For people who exercise regularly, dividing meals into smaller portions has many obvious benefits:

Optimize your workout performance: Eating a light meal before your workout (e.g. 1-2 hours) provides energy for your muscles to work more efficiently. Eating after your workout helps with recovery, muscle building, and glycogen replenishment.

Support muscle gain - fat loss: Providing regular nutrition (especially protein) helps the body have continuous raw materials to restore and develop muscles, while controlling cravings and avoiding excess fat accumulation.

Maintain stable energy levels: When exercising regularly, energy needs are higher, and dividing meals helps avoid hypoglycemia, fatigue, or slow recovery.

Reduce the risk of muscle loss: If the time between meals is too long, the body may start to "burn" muscle for energy, especially if exercising at a high intensity.

Important Note:

Trainees should prioritize dividing meals according to goals (gaining muscle, losing fat, increasing endurance...).

Food should be rich in protein, complex carbohydrates, good fats and vegetables.

Small meals should not be confused with snacking on sugar and unhealthy fats.

According to Dr. Berardi, the average person can divide their meals into 5-6 meals a day, instead of the traditional 3 meals. And for those who train to build muscle, they need to eat every 2 hours (minus about 8 hours of sleep).

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HUY DANG

Source: https://tuoitre.vn/vi-sao-nen-chia-nho-bua-an-20250512004105038.htm