Nutrient Timing

quixoteQ

I'm doing my first round of P90X, which as many of you may know includes three diet phases, or ratio strategies: [Protein/Carbs/Fat] Phase I, 50/30/20; Phase II 40/40/20; and Phase III 20/60/20.

I have just entered Phase II. My typical daily schedule looks like this:

8am Breakfast
10:30 WORKOUT
11:45 Recovery drink (4 to 1, carbs to protein)
2:30pm lunch
3:30 walk
5pm snack
7:30 supper
10:30 bed

Let's suppose I have no problem getting all of my nutrients - that I eat the correct amount and type of calories, whole foods, vitamins, whatnot.

My question is this: does it matter when I eat the protein grams, or the carb grams, or the fat grams? Moving into Phase II, I have been trying to eat most of my carbs for the day before my walk at 3:30 pm (breakfast, snack, then lunch), then finishing the day with protein, healthy fats, and only carbs that come from veggies.

But my question again is: supposing I have absolutely no problem eating the correct nutrients, and that my diet is completely sustainable, does it matter when I eat the protein, carbs, fat during the day?

Sidesteal

But my question again is: supposing I have absolutely no problem eating the correct nutrients, and that my diet is completely sustainable, does it matter when I eat the protein, carbs, fat during the day?

If we disregard personal preference and performance effects, then no.

quixoteQ

But my question again is: supposing I have absolutely no problem eating the correct nutrients, and that my diet is completely sustainable, does it matter when I eat the protein, carbs, fat during the day?

If we disregard personal preference and performance effects, then no.

Workout performance effects are important to me - that and sustainable weight loss/control.

Sidesteal

Workout performance effects are important to me - that and sustainable weight loss/control.

As they should be. I would experiment freely with the timing of your nutrients and don't concern yourself with any effect you think it may have on body composition. Nutrient timing may effect your performance and how you feel, but assuming adequate daily nutrition, it's not going to make an appreciable difference on body composition -- so I'd do what you enjoy most/what makes you feel the best.

For me, I like eating most of my calories at night and I don't usually start eating until about 1 or 2pm. (Loosely an IF/leangains approach). But, that's just my preference.

I would just make sure you're not applying any un-needed restrictions to your meal timing based on myth. For example, some people think that eating carbs earlier in the day results in less fat gain/greater fat loss when you hold all other variables constant, and that's simply false. If you were to operate under this premise, you might be restricting your plan when you don't need to at all.

Experiment but keep your daily total intake the same and just choose what you like the most/what gives the best performance.

joejccva71

Nutrient Timing is irrelevant. You can eat whenever you want. It matters more of getting your protein minimums and hitting your calorie intake in regard to your TDEE based on which goal you are currently trying to achieve.

monty619

Nutrient Timing is irrelevant. You can eat whenever you want. It matters more of getting your protein minimums and hitting your calorie intake in regard to your TDEE based on which goal you are currently trying to achieve.

^^^ yup agreed... also have to hit fat minimums and the carbs you can play with the amount depending on goals

joejccva71

Nutrient Timing is irrelevant. You can eat whenever you want. It matters more of getting your protein minimums and hitting your calorie intake in regard to your TDEE based on which goal you are currently trying to achieve.

^^^ yup agreed... also have to hit fat minimums and the carbs you can play with the amount depending on goals

.35g of fat per lb of bw is good. For weight loss, carbs don't matter. For performance, they do. So, OP...eat your carbs!

quixoteQ

First of all, thanks for the thoughtful responses - they are much appreciated.

I want to stress again that I realize calorie count and type is the most important thing here, and that I'm not skimping either on carbs or on healthy fats. I guess I was interested in how my body accesses the carbs when I exercise--whether the process would be affected by the timing of their consumption: comparing a carb-rich supper to a carb-rich breakfast, if my exercising (generally resistance training) typically takes place in the morning, a couple hours after breakfast.

But I am hearing from you all that the timing doesn't matter very much, or at all.

neanderthin

First of all, thanks for the thoughtful responses - they are much appreciated.

I want to stress again that I realize calorie count and type is the most important thing here, and that I'm not skimping either on carbs or on healthy fats. I guess I was interested in how my body accesses the carbs when I exercise--whether the process would be affected by the timing of their consumption: comparing a carb-rich supper to a carb-rich breakfast, if my exercising (generally resistance training) typically takes place in the morning, a couple hours after breakfast.

But I am hearing from you all that the timing doesn't matter very much, or at all.

There is some benefit if the person was an elite athlete heading to a competion, but they also would have a team behind them making sure all ducks were headed in the right direction.

quixoteQ

Okay - thanks all.

ilovedeadlifts

for the most part eat whenever you want.

I don't subscribe to nutrient timing but I eat at certain times because they work best for me hunger and performance wise.

I always have oats or carbs a couple hours before lifting.
and I always have a shake right before bed, otherwise I wake up in the middle of the night wanting food.