NUTRIENT TIMING

DOES IT MATTER WHEN YOU EAT?

Chrononutrition refers to the timing of when you eat. This area is becoming increasingly popular in the nutrition science field but how relevant is it for the average gym goer? Well, it depends on your goals. The best time of day to eat different things is dependant on what you are trying to achieve in terms of physique, general health and exercise performance.

For Fat Loss

If your primary goal is just to lose a bit of extra body fat, meal timing is not your main priority. Your first port of call should be burning more calories than you’re taking in. This is achieved practically by walking more, lifting weights, being mindful of your food intake and consuming more proteins e.g., eggs and chicken. Of course, your meal timing can affect how you feel, but 2000 calories are still 2000 calories regardless of whether you eat them at breakfast, lunch or dinner time. If you are only concerned with losing body fat, your overall calorie intake is the most important thing to worry about.

For General Wellbeing

To feel good in general, a regular eating routine is helpful. Three to four meals per day with a good balance of protein, carbs and fats will help you maintain consistent energy and good mood. New research discussed by experts like Peter Attia suggests that it’s best to stop eating around three hours before bed in order to optimise sleep and longevity. After all, it’s hard to get to sleep when you’re feeling full to the brim and still digesting food. The human body doesn’t like extremes so avoid grazing all day or going too long between meals. Find a happy medium that works for you and be consistent with it.

For Performance

For serious athletes or those focussed on optimising their training, chrononutrition is a bit more important. The body needs carbohydrates for fuel, and these are utilised more effectively before, during, and after physical activity. For these reasons, it makes sense to consume carby foods like rice cakes and honey prior to and post-workout. Doing so ensures you have enough energy to fuel your session and will help replenish your glycogen stores afterwards. Eating all of your carbs at night might be comforting but it isn’t the most effective time to consume that type of fuel.

Protein distribution throughout the day is also an important consideration. Studies show that four meals spread evenly across the day is optimal for muscle growth. Each meal must have a minimum of 20g of protein and ideally be high in the amino acid leucine (found in eggs). Not only will this help you put on muscle, but regular protein feedings will also stabilise your appetite and prevent extreme spikes of hunger.

Obviously the area of chrononutrition is hugely complex and researchers are discovering more about it every day. The time of day you ingest certain nutrients matters to a degree but don’t let it overwhelm you. Experiment with different meal times and find what works for you.

Key Points:

• Don’t go too long or too short of a period between meals.

• Those only concerned with fat loss shouldn’t stress about meal times.

• The best time to eat carbs is before, during or after exercise

• For muscle growth, it’s best to eat four high protein meals evenly spaced throughout the day and ensure you’re getting enough leucine.

• Everyone will have a different eating routine that suits their lifestyle. Find what works for you.