Ever wondered whether or not you should snack?

Some experts swear by eating every 3 hours. Others by only 3 meals a day. So what to believe?

Well, the annoying answer is that it depends… 

But the fun answer is that you can do whatever works for you because, remember, the order of priority goes like this:

Calories → Macros → Nutrient Timing

This means your total calories will have the biggest impact on your goals, weight loss, weight gain, etc., regardless of whether you eat two times a day or five.

Next, your balance of macros (i.e. protein, carbs, and fat) will impact how you lose or gain that weight (muscle vs. body fat). 

And finally, nutrient timing — how you split up your calories and macros — can help further optimize results.

So snacking certainly isn’t necessary, but it can be right for some people.

In fact, here are 5 cases where snacking can be helpful:

#1  If your goal is weight gain or performance and you need to eat a lot of food

1. • Eating a surplus of calories is very difficult to do in only three meals a day, so breaking up portions into several smaller meals and snacks can help.

#2  If you’re struggling to eat enough protein, carbs, or fat

1. • Eating enough of each macro can sometimes feel difficult even if you’re not trying to eat in a surplus. I’ve found that getting enough protein is an especially common struggle, which is why I often recommend incorporating protein-rich snacks to boost one’s daily total.

#3  If you struggle with energy dips or regulating blood sugar

1. • Eating small, balanced meals and snacks every 3-4 hours can help stabilize blood sugar, energy, and hunger throughout the day. This can be a helpful weight loss strategy for many as well.

#4 If you need a pick-me-up before your workout

1. • Adding a small snack 1-2 hours before exercising can help stave off hunger and keep blood sugar steady going into the workout.

#5  If you like snacking

1. • Many people simply enjoy eating more often than three times a day, so why not go with it?