Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. One classic example is having a protein shake right after your workout to capitalize on the so-called ‘anabolic window’. For years, this was regarded and still is to some degree as a must if you want to build muscle. However, the recent research actually shows that this matters a lot less in reality, as long as you focus on hitting your daily protein requirements and calories. Another myth is to “cut carbohydrates at night to lose weight”. This reduction of carbs simply helps you reduce total daily calorie intake, creating a calorie deficit – the key factor in weight loss. The timing is not important. In contrast to eliminating carbs at night, some research actually shows carbs can help with sleep and relaxation. This may hold some truth, as carbs release the neurotransmitter serotonin, which helps regulate your sleep cycle. Based on the health benefits of a good night’s sleep, evening carb intake may actually be beneficial, especially if you have problems sleeping.
So, what the research is showing us is that food timing matters a lot less than previously thought. Instead, focusing on your overall daily intake of calories and nutrients is much more vital 💯
