Nutrient Timing

Nutrient timing is the practice of pinpointing the exact times at which you should eat to ensure your body is nutrient-packed and able to maximize performance, weight management, and muscle recovery.

The idea behind nutrient timing is that you can use specific combinations of carbohydrates, fats, and proteins in meals and snacks to maximize health, fitness, and performance goals. This involves eating specific amounts of certain foods, at specific times throughout the day, to maximize nutrient absorption, optimize recovery, and get the most out of your meals and snacks.

Studies have indicated that the timing of nutrient intake can influence the body's adaptation to exercise and assist with reaching health and performance goals. Consuming the right foods and beverages at the right time can help an individual improve their recovery, maintain optimal energy levels, and get the most out of their workouts.

Eating soon after working out can help replenish nutrient stores and provide the body with essential nutrients such as carbohydrates, protein, and fluids. While there is no “one size fits all” approach to nutrient timing, there are general guidelines that can help individuals maximize their nutrition and performance.

General guidelines:

1. Eat a high-protein breakfast within an hour of waking. 

 2. Consume protein throughout the day, within an hour of exercise, and within 30 minutes post exercise. 

3. Include healthy fats in your meals and snacks. 

4.DON’T skip meals. Try to divide your meals and snacks throughout the day for optimal energy and recovery.

5. Have a pre-bedtime snack, such as cottage cheese with berries (Strawberries, raspberries, blueberries) Greek yogurt with honey and cinnamon, or a handful of nuts.

Here's a sample meal plan broken down in macros

Pre-Workout: A carbohydrate and protein snack or meal 1-2 hours prior to lifting

Intra-Workout: A carbohydrate or electrolyte beverage during a workout that is longer than an hour

Post-Workout: A carbohydrate and protein meal snack within 15-45 minutes after your workout

Between Meals: A protein-rich snack 2-3 hours after your post-workout meal or snack

Dinner: A balanced meal with protein, carbohydrates, and healthy fats

Pre-Bed: A protein shake

CLICK HERE to download this free guide if you're interested in learning more about Nutrient Timing and want to properly divide your meals according to your  own macros.