Meal Timing
Does it make a difference what time you eat your meals? Do you need a protein shake immediately after your workout? What about intermittent fasting?
When it comes to meal timing (also called nutrient timing) it really depends on what works best for you.
It will take a little self-experimentation and collaboration with your coach, but we still want to give you some general ideas and recommendations.
In today’s email we discuss nutrient timing for regular life. Tomorrow we’ll talk about nutrient timing around your workouts.
Everyone’s lives and schedules look different which means that meal timing is going to be individualized.
If you wake up at 4:30 am your meals throughout the day will probably look very different than they would if you were waking up at 8:00 am. If you are trying to lose weight you may need to be more intentional with how you space your macros throughout the day to avoid hunger. This might look different from someone who is eating and training to gain mass.
Here are a few general guidelines organized by macronutrient:
Carbohydrates
Carbohydrates can be “high-glycemic” or “low-glycemic.” In general, high GI foods have a higher carb content and spike your blood sugar faster than low GI foods.
Low GI/high-volume foods should be eaten throughout your entire day because:
They will help you stay full.
They won’t take up a ton of your macros.
These foods most often accompany a high micronutrient level.
Some examples of low GI foods are berries, zucchini, and leafy greens.
High GI foods can be manipulated to fuel and recover from workouts, but you can also use them to feel your best during the day.
If you’re quite active and using a lot of energy it can be helpful to eat a combination of high and low GI food either before, during, or right after the busiest parts of your active day.
Some examples of healthy, high GI foods are whole grains, potatoes, and fruits like pineapple and bananas.
Protein
Keep your protein intake steady throughout your day. This means dividing your protein target evenly across all of your meals. Protein helps your muscles build, recover, and keeps you feeling full.
Fat
Fat also helps keep you satiated. It slows the digestion of food, keeping you feeling fuller longer. Keeping fat intake consistent throughout the day will help keep hunger under control (however, if you eat fat-rich food with your pre-workout carb source, your body may not be able to access that fuel immediately. Keep fats farther from your workout.)
