One of the key's to truly understanding nutrition is to gain an understanding of how different foods are utilized by the body. Many foods, such as sugars and fats, are explicitly avoided because the public has little understanding of how they work and are digested by the body. The truth is that many of these foods have beneficial qualities, but they also have restrictions on when they "should" and "shouldn't" be eaten. The time of the day that certain foods are eaten will have one of the greatest impacts on an individual's health, physique, and overall goals.
Key Times of the Day:
The morning is an extremely important time of the day when it comes to nutrition. Many Americans simply skip breakfast because they are in a hurry to begin the day, or because they feel that they will benefit from the skipped calories. The truth is that the first meal of the day is EXTREMELY important at jump starting an individual's metabolism.
When a person wakes up, they are typically waking up after fasting for roughly 8 hours. During this period the body is practically devoid of nutrients causing its metabolism to drop to very slow levels. The goal is to quickly raise the metabolism and begin fueling the body with needed nutrients. This meal will also begin providing the needed energy for the remainder of the day (remember, you need fuel for that hard workout later).
The morning meal should be packed full of a mixture of slow and fast digesting carbohydrates. The slow (or complex) carbs. will provide sustained energy and nutrients. The fast digesting carbohydrates will quickly raise the body's metabolism and fuel its glycogen reserves. The morning, as with every meal, also needs to be packed full of quality protein (such as egg whites mixed with whole eggs). Flax seed and other healthy fats can also be used at this time.
Roughly an 1 1/2 hours before a workout is a crucial time to fuel the body. High quality protein, such as chicken breast, combined with slow digesting carbohydrates are a good choice. The body will need these nutrients during the workout. However, make sure that you do not eat too close to your workout, otherwise the blood needed to exercise will be occupied digesting food rather than supporting your muscles.
20-30 minutes prior to the workout an optional whey protein shake (low fat) may be of added benefit. Whey protein is known to digest extremely fast, providing added amino acids to the muscles during the physical exertion. Make sure not to consume large amounts of fat prior to the workout, otherwise the digestive process may slow down, hindering the body from providing nutrients quick enough during this critical period.
Immediately post-workout, the time-frame is known as the "Golden Period". During this period the body's muscles receive a large volume of blood flow due to the just completed workout. The blood is the means by which the muscles receive the nutrients needed to recover. It is during this period that extremely fast digesting carbohydrates (ie. dextrose/sugar) and fast digesting proteins are greatly needed. By digesting fast carbohydrates immediately post-workout, 2 things occur: First, the body's insulin levels spike and second, the body's glycogen is quickly refilled. Insulin is a powerful transport hormone that combined with protein forms an anabolic (muscle building) combination post-workout. The body's glycogen also needs to be refilled after it was depleted during the workout. Fast digesting carbs (or high glycemic carbs) provide the fasted glycogen replenishing.
After the fast digesting carbohydrates are consumed a fast digesting protein must also be consumed. Again, a whey protein shake provides the fasted digesting quality protein and is highly recommended.
Please make sure that zero to very little fats are consumed during the pre-workout and post-workout period. Consuming fats during these times will destroy the fast digestion that needs to take place.
4. Before Bed:
As the evening progresses, an individual needs to begin eating foods that take longer to digest in preparation for the fast that takes place during sleep. Dinner should be the last time that carbohydrates are consumed, and these carbohydrates should be primarily in the form of vegetables. Stay away from starches, breads, etc. during the evening because these foods digest more quickly, providing un-needed energy before sleep.
Immediately before bed consume zero to trace carbs. The very last meal before sleep should contain slow digesting protein (such as casein, available in cottage cheese) and healthy fats (such as peanut butter, flax seed, omega 3's, etc.). By eating slow digesting proteins and healthy fats (which are naturally slow digesting) the individual effectively provides for his/her body during sleep. These foods often take up to 7 hours to fully digest, providing a steady stream of nutrients during sleep.
A Quick Review:
*Fast digesting carbohydrates - eat only first thing in the morning and immediately post-workout.
*Slow digesting carbohydrates - eat throughout the day, tapering off as the day progresses.
Do not eat any carbohydrates immediately before bed.
*Protein - eat during every meal of the day
*Healthy Fats - eat periodically throughout the day, but especially right before bed.
Do not eat any fats during the workout period.