Meal Timing and When to Eat Carbs, Fat, and Protein

Nutrient breakdown (also called the nutrient schedule or eating time) is the careful schedule of macronutrient intake to support weight loss, fat loss and bodybuilding goals. Athletes who use this dietary strategy plan exactly when they eat carbohydrates, proteins and fats to take advantage of the nutritional benefits of the others.

People trying to lose weight can use strategies at the time of eating to help them follow their eating plan. Not all experts are aware of the time value of nutrients for fat loss or muscle mass gain. So far, the investigation is promising, but it also indicates mixed results.

Nutrient and exercise control

If you go to the gym regularly, it is possible that you have noticed that the weightlifters take a protein shake minutes after finishing a session. The regular shakes include supplements (such as hierba compounds) and other ingredients to increase the benefits of macronutrient partitioning.

The word "repart" is used to describe this food distribution practice because programming the intake of proteins and carbohydrates can influence how the "repartition" of nutrients in the body is used.

People who practice nutrient synchronization believe that consuming certain nutrients at specific times promotes insulin regulation for grease loss and muscle breakdown. For example, you can consume a food or a high-carbohydrate and protein soft drink before exercise or immediately after exercise to increase insulin production.

The theory is that by increasing your insulin levels, it increases the glucose uptake of your muscle, which builds and repairs muscles that break down during your training. While some investigations support the moment of macronutrient intake, other studies have not found any benefits at the time of eating.

A broad review of studies concluded that there is evidence to support protein intake within a given time period, but not carbohydrates.2 The researchers stated that "high-quality protein dosed in 0.4-0.5 g/kg of body mass lean in both - y the period after the exercises is a simple and relatively secure general staff ".

They add that the time of your carbohydrate intake is less important if you meet your daily needs.

Nutrient Time vs. Nutrient balance

Carefully monitor what and when you eat a lot of work. For many people, the simple idea of ​​taking a balanced diet is quite difficult. Is it really necessary to also practice the synchronization of nutrients? The answer depends on your goals. Many experts say that getting an adequate balance of nutrients is more important than eating habits. As a result, the macronutrient partition could be more of a problem than it is worth.

Time to eat to control your weight

If you are trying to lose weight and follow a calorie-controlled diet, scheduling your food intake may have additional benefits. At present, the investigation has suggested that scheduling food intake to eat more each morning can provide a small boost to your results.

A 2013 study of 93 sedentary women with overweight and obesity with metabolic syndrome found that the frontal load of calories while eating a more abundant day, followed by a smaller scene, was more effective for losing weight than the opposite (eating a day). more small and a bigger scene).

The women who participated in the study consumed 1,400 calories a day and maintained a sedentary lifestyle during the study period. The authors of the study concluded that "the calorie-rich day with a reduced intake of the scene is beneficial and may be a useful alternative to control obesity and the metabolic syndrome".

Echols has also seen benefits with its weight loss customers who use lunchtime. She says that creating a specific schedule of meals and refreshments for her clients provides the guidance they need to succeed.

“Have the structure of a food plan so that eating is much less stressful. [The customers] on the ground know when to eat, as well as how much and what kind of food to eat to obtain the proper balance of proteins, fats and carbohydrates. "

Control of specific nutrients has the potential to provide benefits for weight loss and athletic performance. However, these benefits are likely to be minimal for the average person. If your goal is to lose weight, eating certain foods at specific times will not compensate for an unbalanced or high-calorie diet.

If your goal is to improve athletic performance, nutrient distribution cannot replace a consistent and well-designed training program, but it can be beneficial. In short, meal times help you adapt to good nutrition, but they are not a substitute for a balanced diet and exercise plan.

We hope you enjoy watching this video about high protein meals for fat loss

Source: Rachel Aust

 

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