meal timing

janelleduah

Hey everyone,
I was wondering if anyone here had any ideas about appropriate meal timing and/or macronutrient timing to enhance fat loss and aid with body recomposition.
I've heard everything from doing fasted workouts and then waiting another hour or so post workout to eat to eating pre-WO and PWO meals. Moreover, if I'm looking to effectively lose fat, should I eat more carbs on days that I lift and more fat on days that I don't? And should these carbs be immediately post workout?
-Janelle

heybales

The fasted cardio myth burning more fat is true for the workout, if you keep it gentle and in fat burning zone.
But, studies have shown that the post workout fat burn becomes less than normal and it's a wash anyway.
The only truth about fasted cardio is doing it intense and having great change of burning up muscle, little bit at a time.

Lifting usually isn't a problem fasted, unless your last meal had a lot of activity after it using up glucose stores that now aren't available the next morning.

Either case, do eat soon afterwards, as you've for sure depleted liver glucose stores by then, blood sugar will drop, and more glucose can only come from muscle breakdown. Muscle glucose can't be put in to the blood stream to help.
Besides that, it doesn't matter when the next meal is for refill, glucose refill was going to happen with next meal anyway, so sooner or later doesn't matter. But for above effect, sooner is better.

Unless you are at a serious level of eating and lifting, the differences in macro shift isn't that great, but you do have the right idea. Protein level where it needs to be each day, shift to more fats on non-lifting day, more carbs on lifting day.
If in a deficit, most of the calories in general shoved to post workout 24 hrs for best body use.