Meal Timing
Setting up a schedule and a routine for
eating is a great way to increase your success. You want to know when
you are eating and what you are eating for that time of day. The idea
held by most, although I have been doing some reading of research
that is showing otherwise (too early to say), you are best to eat 3
meals and 2-3 snacks a day. Doing so will keep your metabolism
humming and will keep you satisfied as well between meals. I have
read that people that do snack between meals, burn around 240
calories more during the day. You body never slows down, it just
keeps chugging along! Ideally this would be: breakfast, snack, lunch,
snack, dinner, snack. Tailoring these meals and snacks around your
workouts can be extremely helpful.
You can workout on an empty stomach. I
do it most mornings. If you have properly refueled after your last
workout, you have about an hour to an hour and a half of stored
glycogen to fuel your workout. This is where, no matter when you
workout, eating specific things post workout is so important. You
want to provide your body with quickly digestible nutrients to
replenish your glycogen stores. Recovery drinks, like BB Results &
Recovery, have shown that a ratio of 4:1 (carbs to protein) is ideal
for refueling purposes. That can easily be accomplished with a large
banana (simple sugar and quickly digested) and a scoop of whey (~20 g
protein). It may not be a perfect 4:1 ratio, but it is close. That is
exactly what I did for my first round of P90X. I was fortunate though
that I was gifted a tub of R&R, and let me tell you, the stuff is
fantastic. The tasty orange chill is unbeatable post workout, but it
has to fit with you budget.
If you are morning guy or gal, space
your meals out 2.5-3 hours from there on out. My post-workout is now
my Shakeology. I add a scoop of whey, natural PB, almond milk, and a
couple bananas. I am still playing with this. The fat of the PB does
slow digestion. I may go back to a true post workout shake, banana
and whey, and then do my Shakeology as a real breakfast. As I have
said before, give your changes time to work. Reassess, research, and
stick with your plan to know if it is accomplishing your goals.
For meals and snacks, I try to keep my
meals a little larger than my snacks. That helps me feel full. Tons
of leafy greens helps keep me full and doesn't damage any of my
goals. I attempt to have a protein and a complex carbohydrate (sweet
potato, brown rice, veggies, oats) with each meal. Snacks have
gravitated towards fats (from nuts) and either a carbohydrate or
protein. Fats are great for sending a full signal to your brain. Do a
half tablespoon of PB and give it 15 minutes. You can usually move
past any cravings or hunger feelings.
Finally, try to phase out your
carbohydrates by dinner time. Only go for green fibrous veggies at
dinner and beyond. By not eating many carbohydrates after 3 pm, you
can almost eliminate any chance that your body will store those
carbohydrates as fat. They will be all burned before you go to bed. A
great final snack is cottage cheese. It is a casein protein. Casein
proteins digest very slowly and will help your body rebuild itself as
you sleep.
My help can only supplement your
nutrition guides. Make sure to read them! I am giving you what has
worked for me and a lot of my friends. Keep learning and eat clean!
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