070115: Happy New Year, Setting Goals & Food Timing

HAPPY NEW YEAR!

2016 is here and even tho it has only been 7 days into the year, I can see that it’s going to AWESOME!

Setting Goals, Self-Development and knowing what you want in 2016!? Have you got it written down yet. Have you cut out some pictures and have them on your mirror, fridge etc..

If not yet….. The time is now!

SET YOUR GOALS!!!

If you need help with your personal training, mentoring and goal setting email me on BossStrong@outlook.com 🙂

FOOD TIMING!!!! A HUGE OPINION FILLED TOPIC. 

(remember that is is just what I have learnt from my experience and from the health and fitness professionals I have learnt from)

 

Nutrient timing is the science of eating the right nutrient at the right time to produce a specific effect. But is it relevant to everyone? Sports nutritionist Gabrielle Maston explains.

Meal timing, along with the content of the meal, is often the focus of many weight loss plans. And in sports, nutrient timing is also believed to confer performance benefits. But who really needs to worry about when they take their nutrients?

Weight loss and metabolic rate

Meal timing that involves six small meals per day at three to four hour intervals is said to increase metabolism and aid in weight loss. However, this is one of the biggest urban legends in the wellness industry. There is no difference in your total daily energy expenditure or metabolic rate between three large meals and six small meals per day. People typically lose weight on a six meal weight loss plan because they have improved their diet and reduced their energy intake.

The research exploring meal frequency is a mishmash of for and against. Some studies have shown improvements in weight loss using six meals per day regimens, whereas others have shown no change. One meal per day for weight loss in fasting regimens is touted as producing the best blood sugar level control, which is great for the prevention of diabetes and regulation of hunger.

Urban legends about meal frequency increasing metabolic rate exist because, theoretically, this is plausible. When we eat, we increase our metabolic rate due to the thermic effect of food — our metabolism increases due to the body expending energy during the digestive process. However, the thermic effect of food is not usually enough to offset the amount of calories you have actually eaten.

For some people, more frequent meals can be their undoing. When dieters eat more frequently, it creates more opportunities to eat, so the more you have to practice self-restraint around food. Not only that, a six meal per day regimen means you would have to eat very small meals for weight loss. Grazing throughout the day makes it harder to feel completely full and satisfied, and our natural hunger and fullness gauge that tells us when to eat and when to stop is lost.

The answer to nutrient timing for weight loss is simple: we are all unique and there is no pattern that suits all. It is more useful to concentrate on developing a natural eating style and consuming nutritious energy-controlled meals, rather than worrying about timing.

Nutrient timing in sport

Nutrient timing is far more useful, but not the definitive factor, for muscle building and endurance based athletes. Consuming key macronutrients around workouts and timed during sports events can help some athletes perform at their best.

Bodybuilding

Building muscle is challenging. It takes a lot of hard work and consistency in workouts to grow and maintain muscle mass. To get the most out of your workouts it may be important to time your protein and carbohydrate intake accordingly. Historically, research has shown that when creatine, conjugated

 acid and protein are consumed within 30 minutes pre and post weight lifting, you get the greatest increases in muscle mass. This produces greater benefits to muscle growth than consuming protein alone or at other times.

But note that it’s now believed the time frame that you have to consume your pre and post nutrients is a larger window than 30 minutes. You will still get the same benefits if you consume a post workout shake up to six hours post workout.

I believe the 30-40 minute window is still the best window to absorb a well needed undenatured protein supplement

This means you have plenty of time to get home and prepare a proper meal containing protein, carbs and healthy fats — supplementation may be used for quick absorption and convenience .

It has also been recognized that you maximize muscle recovery and building when you consume protein in frequent intervals throughout the entire day, in 20-30g amounts.   

If you want to grow big muscles fast, add 20-30g of protein to every meal and consider eating every two to three hours. If you want to take it even further, especially for the elite athletes, you should have a protein and creatine cocktail very close to your workout.

In the end, any diet with an appropriate amount of protein, carbohydrate and fat for the entire day will have a far greater effect on muscle mass than worrying about drinking your protein shake within 30 minutes. Timing is only really important after you have sorted out the basics of general healthy eating.

Endurance-based sport

Carbohydrate timing in endurance-based sports is beneficial. It has been well documented that if you want to get the most out of your endurance-based training sessions or races, correctly timing your carbohydrate, fluid and sodium intake is imperative to finishing the race and performing at your best.

A study has shown that consuming at least 30g of carbohydrates before a short duration running race can improve performance. This has been shown in both cycling and running groups. If you want to run or cycle faster, get your carbohydrates in 30 minutes prior to the training session or race to provide your body with the fuel it needs to perform.

Nutrient timing becomes even more important during events lasting longer than 120 minutes. Triathletes, marathon runners and cyclists need to correctly time carbohydrate, fluid and sodium intake. These three nutrients need to be consumed every 30-40 minutes to prevent your body running out of fuel and becoming dehydrated.

The current recommendations for endurance athletes are to consume 30-60g of carbohydrates at 40 minute intervals. Athletes should try to drink 500ml of water every hour, along with sodium to match sweat loss rates. All of this is important to maximising speed during races.

Gym goers

For the regular gym goer who wants to maintain or lose weight, nutrient timing is irrelevant. You will get far better results concentrating on eating highly nutritious meals that coincide with your natural hunger levels, rather than trying to eat to pre-determined meal times.

Nutrient timing is very important to competitive athletes in select circumstances as it can make or break a competition or training session, but for the non-athlete, ensuring that your general nutrition is spot on is far more important. Most people don’t eat a healthy diet, and in these cases it’s better to concentrate on improving your whole diet than of focusing on details like nutrient timing.

References: 

http://www.mensfitnessmagazine.com.au

http://www.fitnessfirst.com.au/ 

http://www.mensfitness.com/

LETS DO THIS!!

Jay

SNAPCHAT: @jay_thelocker86

INSTAGRAM: @jamiewilson_bossstrong

 

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