Unless you are training for sport or for aesthetic goals, then I don’t think you should get bogged down in nutrition dogma.

It isn’t sustainable for most people and many people become obsessed with food and trying to be perfect

However I don’t think there’s anything wrong with using nutrient timing for optimal health and Performance.

Basic Nutrient Timing

I’m a big fan of 3 meals per day because it prevents overeating due to skipping meals and also because it gets you out of the mindset of starve yourself to death.

I always believe in having a higher protein/fat first meal because it helps to stabilize blood sugar and keeps the sugar cravings at bay.

So my recommendations for Basic Nutrient Timing looks like this.  If you’re trying to lose body fat, then you can cut the carbohydrate in Meal 3.

Meal 1:  Protein, Fat, High Fiber Carbohydrate, Fruit

Meal 2: Protein, Complex Carbohydrate or Starchy Carb, Vegetable

Snack:  Carbohydrate, Fat, Protein (Avoid eating Carbohydrates alone due to spikes in blood sugar and feeling hungry 10 minutes later)

Meal 3: Protein, Fat, Vegetable, Complex or Starchy Carb (optional)

Nutrient Timing for those who workout or have more active lifestyles

This person needs more calories because of a more active lifestyle which requires more fuel.  Contrary to popular diet belief, starving and having a highly active lifestyle will not produce good results.

Also contrary to popular belief, carbohydrates are more important for post workout nutrition than protein.  The recommended ratio is 4:1 of Carbohydrate:Protein.  I recommend a Protein Shake (easily absorbed, fruit, or a starchy carbohydrate) but a lot of the time I will use Whole Foods post workout because Fresh is Best.

Of course your Nutrient Timing will look different if you’re trying to add muscle or lose body fat.

Fat Loss:  Drop the Carbohydrates in Meal 3

Muscle Gain:  Add in Protein/Carb Snack before Bed

Meal 1: Protein, Fat, High Fiber Carb, Fruit

Pre Workout Snack:  Carb/Fat

Intraworkout:  Electrolytes (workouts more than 90 minutes or if you sweat profusely, BCAA’s if in a muscle gain phase)

Post Workout Meal: Protein/Fruit/Starchy Carbohydrate

Meal 2: Protein, Fat, Complex or Starchy Carb, Vegetable

Meal 3: Protein, Fat, Complex or Starchy Carb, Vegetable

Optional:  Protein Snack before bed

Find What works for you

The bottom line is that you must find what works for you!  Everyone’s eating routine and needs are different!  You must find what works for you and what will keep you consistent!

Simplicity + Consistency = Success