For active individuals, it is recommended not to exceed 2 to 3 hours between food intake to ensure a constant supply of fuel for performance and muscle recovery.

noli's read

The idea that frequent nutrient intake optimizes protein synthesis and recovery is a classic approach in sports nutrition, aimed at maintaining a constant availability of amino acids (Source: Journal of the International Society of Sports Nutrition, official position on nutrient timing, type: literature review/consensus). However, modern research nuances this strict necessity: for the majority of individuals, the total amount of protein and calories over the day far outweighs the exact frequency of meals. If protein intake is adequate, the body possesses mechanisms to manage short fasting periods without immediately sacrificing muscle tissue. The statement is therefore a potential optimization strategy for high-level athletes or those with a very high training volume, but it is likely exaggerated for a standard active person. There is no robust evidence suggesting that 3 hours constitutes a universal critical biological threshold for avoiding catabolism.

the sources

No named source held this one up — that absence is part of the verdict.