With the advancement of technology, it’s easy to forget that humans are still at the mercy of their biology. The human body is designed to need fuel every few hours, which can be difficult for busy people who often eat on-the-go.
Nutrient timing is a method of eating that has been around for decades. The theory behind the nutrient timing is that it is better to eat certain nutrients at specific times during the day rather than all at once.
The phrase “nutrient timing” is remarkable. Science-y. You’d think it’s significant based on how it’s thrown about in the sports and fitness world.
Is it, however, true? Is it really so important when you eat? Is it for your own good? For the purpose of body composition? For the sake of performance?
Let’s take a deeper look and see what we can learn.
Simplified nutrient timing
Simply said, nutritional timing refers to the consumption of particular nutrients (such as protein or carbohydrates) in specified quantities and at specific times (such as before, during, or after exercise).
Over the past several decades, researchers have looked at this behavior from many perspectives. And their discoveries have sparked a lot of interest.
Nutrient timing became the “Next Big Thing” in the early 2000s when Drs. John Ivy and Robert Portman published Nutrient Timing: The Future of Sports Nutrition.
Every sports nutritionist worth their branched chain amino acids has a copy of this book. I, for one, am one of them. I even wrote a few of college papers on it.
Dr. John Berardi — or JB as he’s affectionately known around here — was one of the first researchers in this field.
Much of his master’s and doctoral work focused on nutrition timing and how it impacted recovery from very strenuous exercise. He even contributed to the nutrition timing literature mentioned earlier.
Meals for after an exercise and at any time
The idea of nutritional timing made its way into ‘s general guidelines, which is unsurprising. Meals were split into two categories: post-workout (PW) and anytime (AT), indicating that various meals should be consumed at different times of the day.
Consider the following scenario:
- PW meals include more carbohydrates, particularly faster-digesting starchy carbs (like potatoes or rice) and sweeter carbs (such as fruit).
- AT meals are lower in carbohydrates, with a greater emphasis on lean protein, healthy fats, and high-fiber veggies.
The little scientific data at the time suggested that strategically placing carbohydrates might assist hard-working individuals perform better while also becoming leaner, stronger, and healthier.
The evidence, however, was not restricted to athletes. After a carbohydrate-depleting exercise, even type 2 diabetics react better to carbs. As a result, our PW/AT suggestions were created.
However, things have changed.
Things have changed in the past 10-15 years, just like JB’s facial hair and my shift from athlete to father.
So, not much has changed. Rather, as is usually the case when new research becomes accessible, our understanding has grown.
We’ve known since the early 2000s that several of those early studies had faults or limitations in their design.
- For starters, they were generally short-term, lasting just a few weeks or months, or even a few exercise sessions. As a result, they couldn’t really tell us what would happen over a longer period of time.
- Second, they took into account so-called “soft” end-points such protein synthesis, glycogen replenishment, and nitrogen balance. As a result, we lacked data on “hard” outcomes such real fat reduction or lean mass increase.
Surprisingly, as more long-term data became available, nutrition timing began to seem less of an uniform answer.
Sure, there were still signs that it might be helpful and essential in some situations. Many of our customers, for example, have experienced outstanding outcomes. There’s also Cribb and Hayes’ renowned and well referenced 2006 research.
The researchers found that eating protein, carbs, and creatine around a training session resulted in greater muscle growth and strength gains than eating the same nutrients later in the day.
Unfortunately, few people discuss the negative side of the story: subsequent studies using identical methods failed to produce the same results.
It’s possible that nutrient timing isn’t all that crucial.
So, what are our thoughts on this?
Research studies aren’t flawless, to be sure. And the results aren’t always consistent. So, rather than fighting it out study after study, I’ll summarize it for you.
Based on current research and PN’s experience with over 30,000 customers, I’ve come to the conclusion that nutrient timing isn’t all that essential for most individuals wanting to look and feel better.
Let me be clear: I do not believe that nutrition timing is dead, useless, or ineffective. It’s probably critical in some circumstances. (We’ll go over these in more detail later.)
Many intelligent and hardworking individuals, on the other hand, are getting caught up in the finer details of nutrition timing while neglecting sleep, veggies, and other – more essential — health and lifestyle considerations. And that’s a pity.
So that’s the bottom line for me. But, if you’re game, let’s go a bit further.
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“Anabolic window of opportunity” after a workout
For years, the post-workout “anabolic window of opportunity” has been the Holy Grail of nutritional timing studies.
The fundamental concept is that our bodies are hungry for nutrients after exercise, particularly in the first 30-45 minutes or so.
In principle, exercise — particularly intensive movement like weight training or sprint intervals — transforms our bodies into nutrient-processing machines.
During this period, our muscles gorge themselves on glucose, either oxidizing it for fuel or storing it as glycogen (instead of fat). Protein intake after an exercise boosts protein synthesis.
In fact, one research found that eating a meal more than 45 minutes after exercising reduced the effects of training substantially.
The anabolic window is closing fast!
With these physiological facts in mind, it became gospel that we should drink a fast-digesting protein and carbohydrate drink as soon as our workout was over.
Or, even better, just before a workout. (Perhaps even during training, just to make sure.)
The quicker we could get these nutrients into our bodies, the better, it appeared.
Seriously, I couldn’t have been the only one who panicked the moment the final dumbbell fell to the floor, frantically tearing open my sports drink container with fumbling fingers, eager to board the protein synthesis train.
Go! Go! Go! The anabolic window is rapidly closing!
The main issue was that the studies that supported this theory was only short-term.
And just because we observe good impacts in the near term (say, in the next half-hour), that doesn’t guarantee they’ll contribute to long-term outcomes (like, in 3 months).
Recent longer-term research, as well as two very comprehensive evaluations, suggest that the “anabolic window of opportunity” is far larger than previously thought.
It isn’t a small aperture through which you must almost strain to see. It’s a massive, cathedral-like entrance.
Relax, dude, there’s still time.
While it’s still a good idea to include protein and carbs at the beginning and finish of your workout, you usually have one or two hours on each side of your workout to reap those advantages.
Furthermore, with the exception of a few particular kinds of athletes, it does not seem to matter how quickly you digest things for the majority of individuals.
Consider the following scenario:
You may drive home, shower, prepare, and eat a wonderful whole food mixed dinner instead of pounding down some waxy maize starch and whey hydrolysate right after exercising, pushing people out of the way on your frantic rush to your gym bag for your Super Shake bottle.
To back up this theory, new research indicates that the overall quantity of protein and carbohydrate you consume throughout the day has a greater impact on body composition and performance than nutrient timing methods.
Don’t get me wrong: we’re not done with exercise nutrition yet. (In fact, Workout nutrition: What to consume Before, During, and After Exercise outlines our current workout nutrition methods.) Rather, we’re more accepting of the fact that there are a variety of methods to eat for optimal performance and body composition.
To put it another way, there is no one-size-fits-all, do-it-this-way-or-you’ll-be-screwed method. Is there ever a time?
What about meal planning?
Another nutrient-timing idea that eager gym-goers and academics have pondered is if there is a “best time” to eat.
For years, most nutrition experts advised individuals to consume more calories and carbohydrates at breakfast and to limit calories — particularly carbs — at night.
Then, out of nowhere, some newfangled gurus started advising us to consume the bulk of our calories and carbs during a dinner-time feast. (These days, this concept is linked with carb back-loading.)
So, who is correct?
Breakfast with the Breakfast Club
Although study in this area is limited, it is fascinating.
Is it important to consume half your daily calories at supper or at breakfast, according to a new study? And by “matter,” the researchers mean would it have an impact on body weight, waist circumference, hunger, and numerous blood indicators of glucose tolerance and insulin sensitivity?
The group that ate half of their daily calories at breakfast shed more weight and inches off their waists, improved their glucose control and insulin sensitivity, and reported being happier (along with having lower levels of grehlin, our main hunger hormone).
Wow. Isn’t it obvious that consuming more calories at breakfast is the way to go?
No, no… It’s all about the food.
Not so fast, my friend. The proponents of “carbs and calories at supper” may also use studies to back up their claims.
Take, for example, a research published in the Journal of Nutrition that contrasted consuming 70% of your calories at night vs morning.
The calories-at-dinner group maintained greater muscle and shed a similar amount of body fat as the calories-at-breakfast group under carefully controlled conditions where all participants performed resistance and aerobic activity!
Not only that, but a six-month research showed that when the bulk of the day’s carbohydrate consumption occurred at night rather than equally distributed throughout the day, weight loss, waist circumference, and body fat reduction were all higher.
Additionally, the “more carbohydrates at night” strategy improved glycemic management, inflammatory indicators, blood lipids, and appetite.
Let’s put the timetable aside for now.
So, who is correct? Breakfast proponents or dinner proponents? Well, it is debatable.
Some study has shown that morning is the optimum time for large meals (3 studies), that there are no differences in weight reduction between large breakfasts and large dinners (2 studies), and that eating more at night offers substantial advantages (2 studies).
What conclusions can we draw from this jumble of findings?
It’s really that simple:
We’re all one-of-a-kind. There is no such thing as a one-size-fits-all solution.
Humans (and animals) have a wide range of natural sleep-wake cycles, according to studies on circadian rhythms. Why shouldn’t our natural feed-fast cycles have the same diversity?
The takeaway message is as follows:
Stick to your proof. Keep track of your progress. Do what you know is effective for you. Flow with your natural instincts and the results of your own self-experimentation.
It’s wonderful if early morning sunlight and scrambled eggs carry you through the day feeling terrific. If a hearty supper is more your style, revel in the warm, fuzzy sensation of a full stomach as you drift off to sleep.
What matters most, much as when you exercise, is that you continuously select high-quality choices whenever it is convenient for you.
But what if there’s no breakfast?
The argument over “calories at breakfast” vs. “calories at supper” also highlights the issue of missing breakfast.
Just a moment. Is there no time for breakfast?
Breakfast is, without a doubt, the most essential meal of the day! And, in particular, that eating the majority of our carbohydrates first thing in the morning is a good idea.
That’s what my grandparents always told me, at least.
This suggestion is based on the assumption that we have fasted for eight to twelve hours by the time we eat breakfast. As a result, our systems are prepared to utilize nutrients (particularly carbohydrates) more efficiently than during other times of the day.
Our glycogen stores, particularly in our livers, are depleted. Furthermore, some research suggests that humans utilize carbs more efficiently in the morning than in the evening.
As a result, it appears only natural to have more carbohydrates at breakfast than at supper. Right?
I think you can see how this argument breaks apart by now.
It isn’t that eating breakfast is bad; it isn’t even that eating carbs for breakfast is bad. In reality, both options are perfectly acceptable.
What’s wrong is assuming that what works for you is always the best option for everyone.
Putting an end to the breakfast myth
While virtually everyone in nutrition has repeated the “breakfast is the most important meal of the day” narrative for the last 20 years, it turns out that this argument is really very weak.
Correlational research (when X and Y occurs at the same time) is the sole source of support, not causal study (Y happens because of X). As a result, the “evidence” is faulty.
Researchers examined hundreds of studies to look at the connection between breakfast and body weight in a new study published in the American Journal of Clinical Nutrition.
Their conclusion: The widely held belief that eating breakfast leads to a reduction in body weight is “only assumed true.”
Assumed to be correct. “People believe it to be real,” as in “People believe it to be true.” True, but not without a doubt. “We know it’s true,” as in “We know it’s true.”
That doesn’t seem that conclusive, does it?
Of all, just because one research reached a certain result does not imply that the matter is closed.
So let’s take a deeper look at some of the claimed breakfast advantages.
Breakfast’s advantages
Breakfast consumption has been linked to the following outcomes in studies:
- reduced appetite in general;
- total food consumption has dropped;
- reduced body weight;
- increased academic achievement; and/or
- Blood sugar management has improved.
If we stopped there, we’d naturally conclude that missing breakfast is a bad idea.
We can’t, however, end there. Because, once again, the majority of this information is based on observation. It implies a connection — a correlation — without establishing a cause.
So, here’s the bottom line: When looking at research that accounts for all factors and examines cause and effect, the findings are mixed.
To put it another way, breakfast seems to be advantageous to some of us. Others, though, are not so fortunate.
Breakfast is especially essential for malnourished or poor children, according to the strongest data. For others, though, it seems to be simply another meal. It doesn’t get much better. It doesn’t get much worse. Everything is negotiable.
The advantages of skipping breakfast
What about missing breakfast if it’s not all it’s made up to be? Because, yes, some study indicates that missing breakfast may help you become stronger, leaner, and healthier. (I’m sure my grandparents are moaning right now.) Consider the following scenario:
- People with Type 2 diabetes who missed breakfast and ate a bigger lunch fared better.
- Other people who were instructed to forgo breakfast ate less overall than those who ate breakfast.
- For weight loss, skipping breakfast was found to be just as effective as eating breakfast.
So, would missing breakfast be beneficial to your health?
Yes, perhaps. Perhaps not.
According to preliminary research, missing breakfast can:
- enhance fat breakdown
- boost growth hormone production (which has anti-aging and fat-burning properties);
- regulate blood glucose levels;
- enhance cardiovascular health; and/or
- Reduce your food consumption.
The reality is that the majority of this research has been conducted on animals, with just a few convincing human trials.
So, although these changes in our physiology are interesting, there’s no assurance that they’ll have long-term advantages.
Indeed, if there’s one thing we know for certain, it’s that quick changes like these can be deceiving. The body often “corrects” for them later, in search of equilibrium.
To put it another way, acute alterations aren’t usually followed by chronic ones.
That’s why nutrition timing regimens’ short-term impacts don’t always transfer into the long-term alterations we want.
Is it critical to alter your morning routine?
Finally, a new research adds an intriguing twist to the breakfast and weight reduction debate.
The participants were divided into four groups by the researchers:
- Breakfast skippers have been assigned to eat breakfast.
- Breakfast skippers have been assigned to miss breakfast.
- Breakfast eaters who are used to eating breakfast are allocated to eat breakfast.
- Breakfast eaters who have a habit of skipping breakfast have been allocated to do so.
What’s more, guess what? The groups with the greatest significant weight reduction were those whose habits and routines had been altered.
Those who did not have breakfast on a regular basis during the research lost weight. People who did not usually eat breakfast but did so throughout the trial lost weight.
In the end, whether individuals eat breakfast or skip it, they get better outcomes when they become more conscious of their consumption.
In the end, whether you have breakfast or not is simply a question of personal choice.
There is no right or wrong answer as long as the one you choose is beneficial to your health, performance, and body composition.
What about the frequency of meals?
Let’s take a look at another “nutrient timing” concept.
For years, dietitians and nutritionists (including myself) believed that eating small meals often throughout the day was the greatest way to divide up your daily food consumption. I used to eat eight times a day in college. Yes, there are eight!
We believed that eating often would speed up the metabolism, assist regulate the hormones insulin and cortisol, and manage the hunger based on early studies.
However, data from a recent study published in the Journal of the International Society of Sports Nutrition, as well as other sources, suggests otherwise:
Meal frequency seems to be a question of personal choice as long as we consume the appropriate foods in the right quantities.
You may have a number of little meals during the day (i.e. every few hours). Alternatively, you may have a couple large meals each day (i.e. with bigger time gaps between them). And there isn’t much of a physiological distinction between the two.
Mind you, there may be psychological variances. As a result, I strongly advise you to pay attention to your own body. Why not put JB’s renowned “How’s that working for ya?” test to the test?
If you’ve covered all of your other bases and your current meal frequency isn’t cutting it, consider varying it. If you eat more often, try eating fewer meals. If you eat less often, you’ll need more meals.
You’re free to choose the lifestyle strategy that works best for you since both approaches are biologically valid.
(Of course, professional coaching can actually assist speed up this process.) Give us a call if we can assist – it’s what we do.)
When it comes to nutritional timing,
Make no mistake: nutrition timing is a difficult topic to master. It would take an entire book to cover everything.
So, for the time being, I’ll ask: Is nutritional timing dead?
No, no, no, no, no, no, no, no, no, no, no
For certain individuals, nutritional timing has genuine applications. (See below for further information.)
Keep this in mind:
It’s possible to benefit from nutrient timing. It may also add needless levels of complexity. It all depends on the circumstances.
If you’re a bodybuilder or endurance athlete, nutritional timing means something completely different than if you’re an overweight office worker attempting to better your nutrition.
You don’t need precise nutrition timing guidelines if you’re just getting started — and wanting to become healthier and fitter.
There are more essential things to accomplish at that stage in the game. Here’s a handy priority-setting checklist.
Your nutritional importance hierarchy
- How much do you consume? (Recommendation: Eat until you’re content rather than full, and stick to PN’s Calorie Control Guide.)
- What are your eating habits? (Advice: Eat slowly and deliberately, without being distracted.)
- Why are you consuming food? (Are you hungry, bored, worried, succumbing to peer pressure, social signals, or are you triggered by hyper-rewarding foods?)
- What are you consuming? (Proteins that have been minimally processed, vegetables, fruits, healthy carbohydrates, and healthy fats are recommended.)
- Are you doing steps #1 through #4 correctly and consistently? (Recommendation: Before going on, aim for an 80 percent consistency with these things.)
After that, think about…
- When are you going to eat? (You may now eat morning, late at night, throughout your exercise, and so on.)
Nutrient timing, as you can see, is on the list, although it’s towards the bottom. Timing your nutrition may assist, but only after you’ve taken care of the other — and much more essential — elements of your diet.
When they’re all in order…
For “elite eaters,” nutrient timing may be crucial.
Some individuals are already very slim, compete at the highest levels of physique or sports, and have mastered points #1 through #5.
A half-percentage point of body fat may make the difference between winning and losing for pro bodybuilders, physique competitions, and/or weight class athletes.
These athletes often participate in training or activities that run longer than two hours, making the addition of carbs, electrolytes, and a little amount of protein very beneficial.
For numerous exercise sessions, nutrient timing may also be crucial.
Even if you’re not a “exceptional eater” or athlete, nutrition timing may help you if you perform more than one exercise session each day.
For example, maybe you’re in a tournament with several fights, or maybe you’re spending the day outdoors – hiking in the morning, whitewater rafting in the afternoon, and so on.
In this scenario, you’ll want to schedule your intake a bit better to take advantage of both the post-activity “refill” window and the non-active times when you can most easily “rest and digest.”
Don’t worry the remainder of the time.
Nutrient timing takes more work, extra preparation, and increases dietary complexity for most of us, most of the time… with little reward.
Furthermore, even the finest nutritional timing in the world won’t make up for a low-quality, thoughtless, and/or irregular diet.
That’s why, for most customers, particularly those enrolled in our PN Coaching programs, we’ve moved away from stressing the PW and AT difference.
(Please notice that we did not state all customers, just the majority.) For some people, the PW and AT setup just works. It gives them an effective and consistent foundation for limiting their overall consumption. That’s OK with us since we’re results-oriented coaches.)
Our experience with hundreds of customers, as well as recent scientific data, indicate that nutrient timing is not a top concern for most individuals.
This diagram, derived from Alan Aragon, illustrates the situation.
Here’s what you should do.
The realm of nutrition may be very complicated. However, at PN, we like to keep things simple.
We want our customers to think less about their dietary choices. And engage in more of the few key actions that count. Consistently.
Again, in order of priority, here are your dietary priorities.
Review:
- How much do you consume? (Recommendation: Eat until you’re content rather than full, and stick to PN’s Calorie Control Guide.)
- What are your eating habits? (Advice: Eat slowly and deliberately, without being distracted.)
- Why are you consuming food? (Are you hungry, bored, worried, succumbing to peer pressure, social signals, or are you triggered by hyper-rewarding foods?)
- What are you consuming? (Proteins that have been minimally processed, vegetables, fruits, healthy carbohydrates, and healthy fats are recommended.)
- Are you doing steps #1 through #4 correctly and consistently? (Recommendation: Before going on, aim for an 80 percent consistency with these things.)
Only then, if you really need it, should you contemplate…
- When are you going to eat? (You may now eat morning, late at night, throughout your exercise, and so on.)
Concentrate on mastering #1 through #4. Check out our Calorie Control Guide for Men and Women, as well as our sample Plate, for more information.
Then, if necessary, try including some basic nutritional timing.
Otherwise, consume what you’re eating whenever it’s convenient for you.
References
To see the information sources mentioned in this article, go here.
AA Aragon and BJ Schoenfeld. Is there a post-exercise anabolic window? Nutrient timing revisited: is there a post-exercise anabolic window? 10(1):5 in J Int Soc Sports Nutr. 2013 Jan 29;10(1):5 in J Int Soc Sports Nutr.
AA Aragon, AA Aragon, AA Aragon, AA Aragon, AA Aragon, AA Aragon, AA Ar (original schematic). April 2012, NSCA Personal Trainers Conference.
NM Astbury, MA Taylor, and IA Macdonald. In male regular breakfast eaters, breakfast eating impacts appetite, energy intake, and metabolic and endocrine responses to meals eaten later in the day. 141(7):1381-9. J Nutr. 2011 Jul;141(7):1381-9.
Belief beyond the evidence: utilizing the claimed impact of breakfast on obesity to demonstrate two behaviors that distort scientific data. Brown AW, et al. 2013 Nov;98(5):1298-308. Am J Clin Nutr. 2013 Nov;98(5):1298-308.
Effects of supplement timing and resistance training on skeletal muscle growth, Cribb PJ, Hayes A. Nov 2006;38(11):1918-25 in Med Sci Sports Exerc.
A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Type 2 Diabetes Patients, Fernemark H, et al. PLoS One, vol. 8, no. 11, p. e79324.
Diurnal patterns in reactions of blood plasma glucose, insulin, and C-peptide concentrations after high- and low-fat meals and their connection to fat metabolism in healthy middle-aged volunteers, Frape D, et al. 77(4):523-535 in Br J Nutr, 1997.
M. Garaulet, P. Gómez-Abellán, J. J. Alburquerque-Béjar, Y. C. Lee, J. M. Ordovás, and F. A. Scheer. The efficacy of weight reduction is predicted by the timing of meal consumption. International Journal of Obesity (Lond). 604-11 in 2013 Apr;37(4):604-11.
Diurnal fluctuation of glucose tolerance and insulin secretion in man, Klin Wochenschr. 1975;53(16):773-8. Grabner W, et al.
Fasting increases growth hormone production and accentuates the complex cycles of growth hormone secretion in man, according to Ho KY, et al. J Clin Invest. 81(4): 968–975 in April 1988.
Effect of protein supplement timing on strength, power, and body composition changes in resistance-trained males, Hoffman JR, et al. International Journal of Sport Nutrition, Exercise, and Metabolism. 2009 Apr;19(2):172-85.
A. Hoyland, L. Dye, and C. L. Lawton. A comprehensive evaluation of the impact of breakfast on children’s and teenagers’ cognitive function. 2009 Dec;22(2):220-43 in Nutr Res Rev.
Nutrient Timing: The Future of Sports Nutrition, by J. Ivy and R. Portman. Basic Health Publications, North Bergen, NJ, 2004.
High caloric consumption at breakfast vs. supper has a distinct effect on weight reduction in overweight and obese women, according to Jakubowicz et al. Obesity is a problem that affects many people (Silver Spring). December 2013;21(12):2504-12.
Meal time and composition affect ghrelin levels, hunger ratings, and weight loss maintenance in overweight and obese individuals, according to Jakubowicz et al. 2012 Mar 10;77(4):323-31 in Steroids.
NL Keim et al. Women on a supervised weight loss program lose more weight when they consume big morning meals, and their fat-free mass is maintained when they eat large evening meals. 127(1):75-82 in J Nutr. 1997 Jan.
International Society of Sports Nutrition stance stand: meal frequency, La Bounty PM, et al. 2011; 8:4 in J Inter Soc Sports Nutr.
Diurnal variation in glucose tolerance. Lee, A., et al. Insulin action and secretion are suppressed cyclically in normal-weight but not obese individuals. Diabetes, vol. 41, no. 6, pp. 742-749, 1992.
Effect of missing breakfast on future calorie consumption, Levitsky DA, Pacanowski CR. Physiology and Behavior, vol. 119, no. 1, pp. 9-16, July 2, 2013.
Intermittent fasting and calorie restriction have beneficial benefits on the cardiovascular and cerebrovascular systems, according to Mattson and Wan. 2005 Mar;16(3):129-37 in J Nutr Biochem.
Breakfast Frequency and Quality May Affect Glycemia and Appetite in Adults and Children, Pereira MA, et al. 141(1): 163–168 in J Nutr, January 2011.
The importance of breakfast in the treatment of obesity: a randomized clinical study, Schlundt DG, et al. Am J Clin Nutr, vol. 55, no. 3, pp. 645-651, 1992.
The importance of breakfast in the treatment of obesity: a randomized clinical study, Schlundt DG, et al. Am J Clin Nutr, vol. 55, no. 3, pp. 645-651, 1992.
BJ Schoenfeld, AA Aragon, and JW Krieger. A meta-analysis evaluating the impact of protein timing on muscular strength and hypertrophy. 2013 Dec 3;10(1):53. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53.
S. Sensi and F. Capani. Chronobiological aspects of obese weight loss: impact of various meal time regimens. 4(2):251-61 in Chronobiol Int., 1987.
S. Sofer et al., et al., et al., et al., et al., et al., et al., et al., greater weight reduction and hormonal alterations following Obesity is a problem that affects many people (Silver Spring). Oct 2011;19(10):2006-14.
Breakfast intake affects body weight outcomes in children and adolescents across Europe, according to a systematic study. Szajewska H, Ruszczynski M. 2010 Feb;50(2):113-9. Crit Rev Food Sci Nutr. 2010 Feb;50(2):113-9.
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With the release of intermittent fasting, many people have been asking if nutrient timing is dead. Some experts say that when you eat really matters and it doesn’t matter what time you eat. Reference: nutrient timing + intermittent fasting.
Frequently Asked Questions
Does timed nutrition really work?
Yes, timed nutrition is a proven method for weight loss.
How important is nutrient timing for athletes?
Nutrient timing is important for athletes because it can help them perform better.
Why is meal timing important?
Meal timing is important because it can help regulate the time of when you eat and sleep. It also helps with your metabolism and weight loss.
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