I’m usually very happy to help people with their nutrition programs by answering any questions they may have. That doesn’t mean I’m not shocked by some of the questions posed to me. One of which that I receive–without fail–at every clinic, team meet & greet or camp that I speak at, is “How many times a day should I eat?” That’s not the part that leaves me in awe, it’s the subsequent answer. To this particular question I usually ask one in return, “Well, how many times a day do you eat right now?” Here’s the kicker: Athletes who train doubles, plus weights, usually answer with “two or three.” I couldn’t imagine only eating three meals a day and I only train five times a week these days!

To these athletes, and many more, I do my best to assist them in getting a better grasp on the timing of their nutrition. The old staple of “three square meals a day” is one of days gone by, and it was one that was never quite accurate, anyway. Just because we have three official names for meals–breakfast, lunch and dinner–doesn’t mean that if you fulfill those daily you’re good to go. One of the easiest ways for anyone to improve their performance and to even simply increase overall energy levels, is to eat more often. Five meals a day is optimal for some, while other elite athletes I’ve trained eat up to eight meals a day. And that’s a key component: Meals.

When redesigning your meal schedule, you should largely discard “snacks” from your diet. Generally these small eating opportunities are in the form of something that lacks much, if any, nutritional value. Think whole foods or even high-quality protein shakes when it’s time to eat, not whatever you can find within arm’s reach.

At first, this might sound daunting. “I don’t have time to make a steak for every meal,” I had a particularly disheartened man tell me once. And like I told him, a meal doesn’t have to be a traditional sit-down course. If you’re on your way to practice and need to get your quality carbohydrates in for example, a quick cup of oats, along with some granola mixed into your favorite yogurt, qualifies as an exceptionally quick and beneficial meal. You can even throw in your daily dose of Thunderbolt and you’re ready to fire away. Plus, it sure beats that PowerBar or Snack-Pak you otherwise might have walked out the door with.

Getting the hang of eating often enough can be a bit difficult to start. But the rewards are many. When your body isn’t getting a steady supply of quality calories and amino acids trickling in, it takes a toll on available energy and the body becomes far less efficient at burning body fat as fuel. Let’s start slow, here’s a challenge: If you’re like one of the countless athletes I’ve talked to who lives an active lifestyle on two or three meals a day, start by adding in another. And then another. See how you feel when you’re providing your body with the nutrition it craves more often. I think you’ll be pleasantly surprised.

Train Hard, Swim Fast!