Is omad good for building muscle and losing weight? Or should I do 3 meals?
In terms of weight loss, OMAD can be effective because it restricts your daily caloric intake to one meal, which can create a caloric deficit and help you lose body fat.
However, when muscle building, OMAD might not be the best approach. Consuming only one big meal a day can make it challenging to ingest enough protein and calories required for muscle growth. Muscle building requires a combination of resistance training and, as a result, increased protein intake and additional calories, which should be above your maintenance level of calories per day. Thus, OMAD may not be the best option to maximize muscle protein synthesis and support muscle growth and repair.
Additionally, fasting for long periods could make your body break down muscle tissue for energy, which can interfere with your muscle-building goals.
We would recommend eating several smaller meals throughout the day that are high in protein to support muscle growth and repair. Aim for at least 1.6-2.2 grams of protein per kilogram of body weight per day.