Muscle mass, meal frequencies, and protein supplementation

Question
I have been exercising constantly for 5 months now. I have acheived many of my cardio goals, but I am starting to think my wieght training is useless unless i get proper nutrition.

I have a fast metabolism, naturally skinny 7% body fat, 173cm tall and 60kg weight age 21.

I currently eat 3 meals a day well balanced in terms of carbs and protein and vitamins, i hear in order to gain muscle mass you must eat at least 5 times a day, unfortunatley due to my lifestyle i just cant cook 5 meals a day and cant afford to eat out for half of them.

basically my question is, these muscle gain shakes you can buy in supermarkets and farmacies, would they work if i take them inbetween the 3 meals i already eat? do they work at all or is it all lies? if they do which ones would you recomend? if they dont what should i do? i feel I am running out of options!

Answer
Dear Will,

The short answer is, probably they would work. However, I always feel uncomfortable when people say "well balanced in terms of carbs and protein" - I am not sure what this means. I do know the only clinical formula that describes the odds of burning either fats or carbohydrates for fuel and this is almost century-old Wilder's formula. There are also formulas describing protein needs depending on gender, muscle mass, and workout intensities. To make long talk short, I have the tendency to advise on educating oneself in this field. So, here we go.

The Must-read article: Meal frequency, meal ratios and food selection, By Tom Venuto
http://atkinszonefatloss.blogspot.com/2008/09/meal-frequency-meal-ratios-and-foo...

The secret to gaining lean bodyweight
http://atkinszone-exercise.blogspot.com/2008/09/secret-to-gaining-lean-bodyweigh...

The fuel burned during exercise
http://atkinszone-exercise.blogspot.com/2008/06/fuel-burned-during-exercise.html

Exercise, athletic performance, and recovery are enhanced by optimal nutrition
http://atkinszone-exercise.blogspot.com/2008/06/exercise-athletic-performance-an...

Meat. It does a body good!
http://atkinszone-recipes.blogspot.com/2007/07/meat-it-does-body-good.html

Tanya Zilberter

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