Nutrient Timing for Fat Loss

PUTTING THE ODDS IN YOUR FAVOR

One of the biggest factors that is stopping people from reaching their fat loss goals often isn’t just the type of food they are eating. Yo-yo diets, lean meal services and health kicks usually do involve a varied section of the right foods. But like most human body requirements, if when you do the right thing at the wrong time, things can still go pear shaped – literally.

In our 10 Beginner's Steps to Fat Loss we’ve outlined the four types of macronutrients (Carbohydrates, Fat, Protein & Alcohol), Then we've outline HOW to plan and account for your macronutrients and calorie intake (Calculating your Caloric Needs). The next step is to determine what type of macronutrients your body requires at the right time. This can often make almost as much difference in results as the food sources themselves.

PROTEIN

Protein is a wonderful thing. Not only is it largely responsible for the repair process and the building of lean muscle tissue, it also has been shown to boost the metabolism and minimize cravings. Unlike carbohydrates, fat and alcohol, protein can be consumed anytime of the day and should be the star of the majority of your meals. Protein is ideal to be paired with any other macronutrient. So smile, eat your protein, grow stronger and lose more fat!

CARBOHYDRATES

Timing carbohydrates is simple, but not always easy.

As it stands, Carbohydrates can be divided into two distinct categories:

•         Simple sugars – the name says it all. These are sugars that are extremely easy for your body to metabolize usually doing so very quickly. Simple sugars are a an extremely efficient form of fast energy and replenishment. However preferably, that is the only purpose they should hold in the human diet.
•         Complex carbohydrates – These are carbohydrates that are complex in structure and requires more work from your metabolism to break them down into usable energy. The perk of complex carbohydrates is they allow for a slower, sustained release of sugar into the bloodstream. Deeming complex carbohydrates safer and far less likely to be stored as bodyfat.

Evolutionarily speaking and as previously stated, carbohydrates should rarely be utilized as anything other than an energy or replenishment source for the human body. So to give yourself the best chance at metabolizing your carbohydrates efficiently and minimizing the chance of fat gain, eat the majority of your carbohydrate intake either before or after exercise (preferably after). Doing so will increase your recovery dramatically, especially when paired with a lean protein source.

FAT

We’ve said it before and we’ll say it again – Fat is NOT the enemy.

Fats are a rich source of energy, boost the metabolism, control hunger and keep your fuller for longer. Incorporating healthy dietary fat into your daily intake can also play a key role in healthy cellular regeneration, inside and out. Pure dietary fat yields 9 calories per gram making it over twice as calorically dense as protein and carbohydrates. Choose wisely with your fat sources and enjoy them, some may even come in the form of your favourite foods! While fat can be an incredible dietary tool, we suggest consuming them alongside protein all throughout the day, with the exception of meals that contain excessive amounts of carbohydrates (eg. pre and post workout protein + carbohydrate meals). Keep your portions moderate, remember carbohydrates and dietary fats yield the power to completely change your body for the better if used strategically.

We grabbed this Handy Summary of Fats and "Fat Pyramid" from Chris Kresser - you can check out the rest of this highly readble article Right Here

SUMMARY OF FATS
Long-chain saturated fat, monounsaturated fat and medium chain triglycerides should form the bulk of your fat intake. Long-chain omega-3 fats (EPA & DHA) should be consumed regularly, while omega-6 LA should be dramatically reduced. Click on the fat pyramid below for a graphic representation.

We hope this short article on suitable Nutrient Timing helps you to reach your goals faster. If you have any questions about your goals, nutrition or supplementation get in Contact with our friendly team via our Contact Page.