So we already discussed the importance of calories and the use of all the macronutrients in a diet in a simplistic approach. I preface these and all my articles with this is just my beliefs based on my years of training clients and the books I’ve read and coaches I’ve worked with. Take these basic concepts and start to implement them into your diet because you will never know what works for you until you try it for yourself. With that being said lets get into the last installment of the back to the basics series, nutrient timing.
Nutrient timing is simply defined as when you eat your meals and what kind of macros with that meal. A very basic approach to nutrient timing with macros per meal is quite simple. You keep fats away from carbs and vice versa. So if you have high carbs in one meal you want to lower the amounts of fat in that same meal. The reason behind this is once carbs are ate your body will create an insulin spike, insulin will help shuttle carbs to empty glycogen stores once those stores are full they transfer to fat stores. Now if fat is in the equation it will equally transport fat and carbs to fat cells. If your meal is higher in fats than you want to lower the carbs for the same reasons as stated above. Fats are needed in a diet so don’t neglect them just know when its appropriate. Which brings me to the timing of meals throughout the day.
When timing meals for the day you want to start with your workout. Pre, During, and Post workout meals should be high in carbs low in fat, the reason for this is that fat will slow down the absorption rate of the nutrients you consume. This will slow down the muscle recovery and muscle building process which is something we don’t want around a workout. After those meals depending on your goals you will start to drop the carbs and raise the fats with the mindset of keeping the calories where they need to be to reach your goals. Along with nutrient timing of meals for a day, now we will go into the timing of days throughout the week.
This is a pretty simple idea really, the days you don’t train you drop carbs substantially and raise fats. Carbs are really only needed on training days. On your training days you want to have higher carb days on lagging body parts or lagging lifts and less carbs on the other training days. Now that you have the basics down start to build your diet and be patient with the process and reap the rewards.
Back to the Basics | Macronutrients
Back to the Basics | Calories