The next major point in our nutrition geometry is the idea of timing. But first let's recap what we went over in the last two parts:
1. Clean up the quality of your food. Strive to make the best possible food choices by eating single ingredient foods most of the time.
2. Eat for your activity levels. Frequency, type, and goals often determine diet composition. Endurance runners will not eat the same as general fitness folks.
The Main Points of Timing
Let's get one main thing straight. Dieting and eating should not be complicated. After all, you eat to survive (or to perform, your choice) so something instinctive and required should not be rocket science. Yet, this goes for the average person, someone who is not looking to increase their aesthetics, performance, and healthfulness to any meaningful degree. If you are reading this blog, you are trying to be like Iron Man.
This is the face of awesome. Source
But in order to be like a superhero, you must first get down the basics, which are figuring out what to eat and why to eat. To be average and not become a fat slob like over 30% of Americans, focus on single ingredient foods and eat less junk. For example, eat more vegetables and non-bastardized meats and less soda. And if you workout like an average person, maybe do the treadmill 2 times a week and some weight lifting that wouldn't make my grandmother sweat, you will probably eat anywhere between 75-150g of carbohydrates. That's about it. But we are not here to be average.
I generally focus on two things for those looking to become better than average. Even for those at a higher level, these methods work well. These are not listed in priority.
1. Meal timing
2. Daily carbohydrate timing (meal composition)
3. Peri-workout nutrition
Meal Timing
This is the most general of the three and probably makes the most sense if you really think about it. Let me pose a question to you: if you are on a diet of 1800 kcals, do you think eating 1800 kcals at one sitting will have the same effect on you as eating 1800 kcals spread over several meals? Don't fail on me.
In terms of effects, the answer is no and I hope this is what you answered. Now, there are instances in which people can get away with eating 1800 kcals at one sitting (Ori Hofmekler's The Warrior Diet), but I don't see this as sustainable. In fact, I consider it a borderline eating disorder, but that's a conversation for a different day.
This is Ori. Great shape for his age; but questionable eating habits for the masses. Source
Spreading out your meals provides a steadier stream of nutrients for your body, especially on a training day. As much as I advocate extending fasting, I am wholeheartedly against evening fasted training. There is never a time when you should fast for the whole day then go train. Ever.
That segues well into the next point: fasting. I am a huge proponent of fasting and have been for three years. Fasting has been around for a very long time (I wanted to say forever but that would have been too valleygirl like). Fasting is also associated with cleansing both spiritually and physically (think religious and cultural practices, like Ramadan). Biochemically, though, fasting is linked to longer life, better brain function, and better lean mass retention in primates. Studies done in humans show that fasting and restricting carbohydrates intermittently throughout the week yield better insulin sensitivity and body fat loss than traditional caloric restriction in the short-term (1).
But unlike normal fasting practices and those found in mainstream (cayenne pepper and lemonade diet? No thanks), I advocate shorter daily fasts. For most people, I lay out a plan of 12-14 hour fasts for 5 days and 16-18 hour fasts for 2 days. Meal composition should not really differ between the days; only the amount of calories. Extended fasting days should not fall on training days.
So my philosophy for meal timing is thus:
1. 3-5 meals per day, depending on your schedule.
2. Fast for 12-14 hours 5 days out of the week and 16-18 hours 2 days out of the week
Daily Carbohydrate Timing
The same way that eating manipulating calories throughout the day has different effects on the body, so does carbohydrate timing. I am always for unconventional wisdom, because frankly, conventional wisdom fails the person looking to become better miserably. You need something more than cereal, fruits, and a couple slices of deli meats. You need carbs (the right sources, obviously) and you need to time them right.
Now when it comes to carbohydrate timing, you want to eat the bulk of your carbohydrates in the evening. Yes, you heard that right, in the evening. Why in the evening? Well, the research is new and is just starting to come out, but it is promising nonetheless. Some studies show that participants on equal caloric diets but differing meal compositions experienced different results. Those who ate most of their carbohydrates in the evening lost more weight, body fat, retained more lean muscle mass, and decreased their waist circumference (2). The same author did another study that showed that a low-calorie diet with carbohydrates eaten at dinner time prevented mid-day hunger and improved hormonal profiles compared to a traditional low-calorie diet (3).
Unfortunately, Dos Equis is a terrible beer. Source
And if you ever heard me recommend bacon and eggs for breakfast, it is for good reason. Studies show that those who choose to avoid carbs in the morning have better control over their hunger, especially in women who are premenopausal (4). For those who want to lose weight, better hunger control equals better results.
So my philosophy of carb timing is thus:
1. Eat most of your carbs at night, preferably after training.
Whoa, you want an example? Alright. Here is how I do it. Remember that my goal is to slowly gain some size while keeping body fat the same.
8AM: Wake
10AM, meal 1: 50g whey protein shake
1PM, meal 2: 40g of protein through turkey bacon with handful of mix nuts; 5 soft-boiled eggs and 3 cups of broccoli florets in lemon juice, parsley, salt, pepper, and red pepper flakes
4PM, meal 3: 50g whey protein shake with 1 tbsp. fish oil, 1 tbsp. unmodified potato starch (more on this later), handful of carrots
8PM, meal 4: 7oz canned, bone-in salmon, lemon juice, chopped spinach, black beans, and all-purpose tomato sauce
10PM, meal 5: Half a rotisserie chicken with stone ground mustard, kimchi, 3 cups or white rice or 3 baked potatoes
12AM: sleep
Comments? Questions? Drop a line.
References
1. Harvie M, et al. The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. Br J Nutr. 2013 Oct;110(8):1534-47.
2. Sofer S, et al. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity, 2011 Apr 7.
3. Sofer S, et al. Changes in daily leptin, ghrelin and adiponectin profiles following a diet with carbohydrates eaten at dinner in obese subjects. Nutr Metab Cardiovasc Dis. 2013 Aug;23(8):744-50.
4. Acute Satiety Effects of Sausage/Egg-based Convenience Breakfast Meals in Premenopausal Women
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