NUTRIENT TIMING - Fearless Training ROAR Knowledge Podcast Episode #123 🎙️📺🦁

It's SOLO podcast time. Today we talk about Nutrient Timing and how that correlates to your physique goal success in the realms of training and nutrition with real takeaways you can start applying now.

If this sounds like something your interested in, please share and enjoy! 🙏🏽

NUTRIENT TIMING: THE BREAKDOWN

Meal Timing and Frequency isn’t what you think it is…You know how many calories you require. You know how much protein, fats, carbs and fibre you need. And you know the foods to eat to stay sane, healthy and congruent to your goals. Now, when do you eat them, and is there a best time.

PERI WORKOUT NUTRITION (PRE, DURING & POST WORKOUT)

There is no magic; I repeat no magic time to ingest food that will make you look like a Greek god or goddess overnight. However, if there is a more important time to consume nutrients its pre and post workout. It’s a good idea for pre and post workout nutrition, to be ingesting some form of fuel in the way of protein and carbohydrate predominantly.

Some recommendations and guidelines are as follows: 20 – 40g of protein with some form of carbohydrates 40 – 80g

This is mainly to aid feeding the muscles with the adequate nutrients so they can perform and recover optimally. For the rest of the time you can distribute you calories and meals, as you desire although I do recommend at least 3-4 protein feedings per day at a minimum, as spreading your meals can aid in better focus and adherence without getting overly hungry. However you now know that calories in vs. out are king so if you only eat 2 meals one day, then 8 meals the next its fine as the defining factor will be energy in vs. out because 2000 calories is still the same weather its split into the 2 meals or the 8. It is not necessary for most gym goers to consume something during their workout unless your sessions are extremely long and intense in which case you maybe partaking in a different sport/training, be a very advanced athlete or even overtraining. If you were to consume something during your workout you want to ingest something that is fast and easy digesting on the stomach, because if you try to consume a meal or something substantial your body will not perform optimally as its primary task changes from exercise to digestion. The best nutrient would be some form of carbohydrates in liquid form like: glucose gel, sugary drinks (Gatorade, Powerade or energy drinks, for example). But be careful of the amount of stimulants you are consuming if you are sensitive to them.

THE BOTTOM LINE

Eating every few hours does not speed up the metabolism (Metabolic Rate) this is a myth that stems from the misinterpretation that bodybuilders eat every few hours to increase there metabolism or to gain more muscle, where really they consume (require) that much food to maintain grow that its more practical to split there meals up into smaller regular feedings, rather than huge feasts. It is true though that eating more regular and keeping the body fuelled will increase adherence to your nutrition and body composition goals whilst being more optimal for protein synthesis and sustaining energy levels especially when in a deficit (cutting phase). Meal timing is only as important and relative to the factors we have covered prior.

#solopodcast #energybalance #behavior #adherence #lifestyle#habits#training#nutrition

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