Nutrient Timing ~ Dr. Berardi

Nutrient Timing is the hot new topic in the nutrition world.

You see, in the past, traditional nutritionists spent much of their time
helping clients figure out how much to eat (calorie intake) and, to a
smaller extent, what to eat (good carbs vs. bad carbs; good fats vs.
bad fats; etc).

And, of course, both of these approaches had immense value.

Yet most people felt like something was missing – like there was more to the nutrition puzzle. And they were right.

Nutritional science has now clearly demonstrated that nutrient timing or when to
eat, is an important topic and has big implications for improved body
composition, health, and day-to-day performance.

‘So, what’s so special about when we eat?’ you ask.

Well, simply put, the body’s ability to tolerate different nutrients changes throughout the day.
Also, by eating at certain time intervals each day, anabolic
(building/repair) hormones can be improved while catabolic
(breakdown/destruction) hormones can better be controlled.

So, by feeding the body the right foods at the right times, body
composition, health, and day-to-day performance can be improved.

Here are some strategies for improving your nutrient timing.

1) Eat frequently – every 2-4 hours: Researchers
at Georgia State University have demonstrated that eating frequently
can lead to: better glucose tolerance, decreased insulin response to
meals, decreased blood cortisol, decreased blood lipids (fats),
decreased body fat, and maintainance of metabolic rate.

right, you can control your sugars, control your cholesterol and
triglycerides, decrease your body fat, and improve your lean mass by
eating frequently. (Of course, you have to eat the right stuff too!)

2) Take advantage of post-workout fat burning: Within 1-2 hours after exercise, the body prioritizes fat burning while, at the same time, prioritizing carbohydrate storage. This is a unique phenomenon as the body typically burns a mixture of carbs and fat. Therefore, after the workout there’s a great fat-burning window. This is great news if you’ve got some fat to lose!

3) Use during and post-workout carbs intelligently: As
a result of the body’s post-exercise shift in fuel burning/storage,
carbohydrates eaten during and after exercise are much less likely to
provoke fat storage than they would be during the rest of the day. They’re stored instead, forcing the body to burn more fat.

The take home message here is this: you’ve gotta earn your bread by exercising first!

So, in the end, using nutrient timing to your advantage means, among other
things, eating every 2-4 hours, saving your higher carb meals (those
meals rich in sugars or starches until during/after exercise) and
eating meals composed of lean proteins, healthy fats, and veggies and
fruits the rest of the day.

Starting out with these simple nutrition strategies can bring you a long way toward an improved eating plan and an improved physique.

posted by John Berardi

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~ by jackzepplin on February 22, 2007.

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