Nutrient timing—when one consumes his or her macros (carbohydrates, proteins, and fats)—has some implications for performance and muscle growth. For the bulk of us, we are less concerned with the necessary precision and preparation that goes into meal planning and conscious nutrient timing. Many of us also don’t have the time or schedules necessary to have this work for us. I, for example, cannot pull out the Tupperware and eat in class like my students. Fortunately, detailed nutrient timing is most critical only for physique athletes for whom body composition is most refined.
Most of us looking for a more modest change in body composition can achieve our goals with caloric timing—in other words, the frequency and timing of meals.
Losing body fat. For most the goal is to lose fat (and maintain lean tissue). The most important factor in losing body fat is caloric balance. In order to lose weight, the diet must be hypocaloric (calories in < calories out). This can be quite difficult for those of us who lose control and binge at the end of the day. Thus, for losing fat, the best approach may be to reserve as many calories as possible until the end of the day. This is not necessarily intermittent fasting. I, personally, prefer to eat during the day. I just try to conserve calories for the evening when I will undoubtedly have the greatest likelihood of overeating.
To lose weight, one must restrict calories. If one eats a modest to large meal in the morning and/or at lunch, there are few calories left for dinner and indiscretional eating in the evening. Fortunately, most of us are quite busy once we get to work or school. It is easier to avoid uncontrolled eating. A small, sustaining breakfast, balance lunch, and planned snacks can get one through until evening with ample calories to spare.
Breakfast should be mostly healthy fat and protein. The traditional American breakfast—toast, pastries, cereal, juice, etc.—often leads to an insulin spike and midmorning hunger. It is a prescription for fat storage. I like a cup of buttered coffee (adding a tablespoon each of unsalted range-fed butter and coconut oil—approximately 220 kcal) while I journal and a whey protein shake post workout. This sustains me to lunch—which often doesn’t come until 2:00 (after my second class).
Lunch should be planned, if possible. Eating out is always difficult for someone trying to lose fat. Light is the goal. A serving of protein and filling (nutrient-dense) carbs is most ideal. I can fill myself quite well with a salad.
Snacks should be planned and healthy. Bring them from home and measure. If you have the will-power, store snack at work, but be aware of portions sizes. Too much of even a healthy snack can throw off caloric balance. Choose snack foods that are satisfying and nutrient-dense. Veggies (if not too boring), almond, fruit (high-fiber types), and, for the sweet tooth, dark chocolate are all good choices. Remember, though, the principle of “opportunity costs”. What you eat early in the day takes away from what you can eat in the evening. It is always better on the hypocaloric diet to end up with calories to spare at the end of the day, as opposed to having to battle with will.
Gaining weight. For the “fortunate” person who needs to gain weight or one who is focused on muscle hypertrophy, the diet needs to be hypercaloric. To gain weight, one has to eat more, sometimes, than they are comfortable eating. Here, and increased frequency of meals is necessary. As well, it is necessary to eat more calorically-dense meals early in the day. In other words, our approach to caloric timing is the opposite of our approach to losing fat. One can take advantage of the mid-morning hunger that follows a large breakfast meal. Still, I certain level of meal planning is beneficial to making sure the calories consumed go to building muscle rather than fat stores—and, of course, the effort necessary to build muscle must be applied.
Maintaining weight. Here the above principles still apply. The only difference between a hypocaloric approach and an eucaloric approach to body composition management is the number of calories. The goal is to distribute the calories to most effectively for the desired goal. Often the only difference between the hypocaloric meal and the eucaloric meal is the fat content. Remember the deviation from a eucaloric diet is usually less than 500 kcals a day to gain or lose weight effectively (i.e., to lose fat and preserve muscle or gain muscle with minimal fat gain). Small changes, either way have a compounding effect.
Bottom line: What approach works for you and your goals? Keep tweeking your plan until you get it right.
Be your best today; be better tomorrow.
Carpe momento!