Nutrient Timing

It’s not all about what you eat but also when you eat! 

Why is it important?

• improves body composition
• nutrient partitioning (where nutrients go after intake) 
• improves performance
• enhances recovery 
• beneficial for manipulating and controlling insulin levels

Activity levels and carbohydrate intake (also depends on body type)

high carb intake-intense resistant training,frequent physical activity, sprinting, or long duration workouts or running

lower carb intake- non-active or sedentary days, low level of physical fitness, low physical activity, or rest days

——Carbs are a major source for ATP production through glycolysis. Carbs are broken down into glucose which stores in the muscles as glycogen. Therefore, the more activity we do, the more we need carbs as an energy source and to regulate metabolism and catabolism. Carbs are not your enemy! 

*BREAKFAST you should always start your morning with energy from a balanced meal with both protein and carbs. Remember, energy comes in the form of ATP necessary to catabolize what we digest.

Breakfast combos:

eggs & oats

turkey sausage & whole grain toast

Turkey & cream of wheat or cream of rice

eggs & whole grain waffle

egg whites & whole grain or sweet potato pancake

chicken sausage & whole grain bagel thins

(Add fruit to any of these. Berries and bananas are great!)

—-in a hurry? grab protein shake

*LUNCH-you should have at least 20g protein from unprocessed meat, rice, tortillas, potatoes, rice cakes, or any other carbs should be around the same amount as your protein intake! You should also get a cup of greens such as a salad or other vegetable.

*DINNER-you shouldn’t eat right before bed. Dinner should be no later than an hour before bed time. You don't want many carbohydrates before bed. Eat protein from meat and as many vegetables as you want! Have a tablespoon of natural peanut butter to satisfy your sweet tooth!

*POST WEIGHT TRAINING-have fast acting protein and fast acting carbs! I recommend a low temperature processed pure whey isolate. Post workout, your body needs nutrients very quickly and stay anabolic ( this means burning fat and gaining lean muscle tissue). Try this: Phormula-1 

*SNACKS between meals-should be light and low carb. Have some healthy fats such as nuts! More examples of healthy snacks are protein shake, a rice cake with nut butter, veggies, protein bar, popcorn, hard boiled eggs, pumpkin seeds, low fat yogurt, edamame, hummus and veggies, or kale chips.