Much has been said about whether it is important to eat certain nutrients (whether carbohydrates, fats or proteins) at certain times to get a better use of them. ¿Engorda eat more carbs in the morning or afternoon? And in performance in sports activities, there is a difference? What if I do not take protein right after training?
Research and history
In early 2000, Dr. John Ivy and Robert Portman published “Nutrient Timing: The Future of Sports Nutrition” (which roughly translates as “nutrient Hours: The future of sports nutrition”) and the time at which taking nutrients became the main topic. Following this several studies were conducted.
But since then, it has been discovered that some of those early studies had design flaws.
First, most were made in the short term (weeks or months) or only a few training sessions. Because of that, they not give long-term information. In addition, points were considered more short-term, such as protein synthesis, glycogen replenishment, or nitrogen balance. However he not looked both fat loss or long-term gain muscle mass.
As more data were appearing in the long term, it was that the schedule of nutrients seemed less and less a universal solution. There was still strong indicators that could be useful in certain situations. For example, many were many people who mentioned fantastic to take account of results.
Then there was the famous 2006 study by Cribb and Hayes. In discho study, the researchers showed that the protein, carbohydrates and creatine that took about a training session could lead to more muscle mass and strength gains if those same nutrients ate a distant time to train.
However, few people talk about the other side of the coin: Further studies using similar protocols, failed to reproduce the same effect.
The time of intake of nutrients may not be as important
Scientific studies are not perfect. So instead of walking study by study, we will summarize. Based on research and experience today with more than 30,000 clients, I have concluded that the time of intake of nutrients is particularly important for most people .
I not think it’s something to be completely ruled out in certain situations, but many people who are intelligent and hardworking is being lost in the details of the time of intake of nutrients, while at the same time have lack of sleep, or vegetables, or deficiencies in other important aspects.
This would be a bit abstract. Here are some things in more detail.
Anabolic window of opportunity
The basic idea of this is that, after exercise, specifically between 30-45 minutes after doing so, our body is starving for nutrients. During this time our muscles absorb glucose forward, either as fuel or storing oxidizándola as glycogen (instead of fat). Meanwhile, proteins are used for protein synthesis.
With these physiological details, it became an indisputable truth that we should consume fast digesting protein and carbohydrate drink immediately after completing training. Or better yet, take it immediately before training.
The only problem with this is that research supporting this theory were made in the short term. And just because we see positive short-term effects (as in the next half hour) does not mean that the effects will contribute to the long-term (eg 3 months).
In fact, more recent studies indicate that long-term “anabolic window of opportunity” is much greater than usually thought. Although it may still be wise to end the workout with carbohydrates and protein, likely we have a few hours to eat them and still have the same benefits. And what it is even more important for most people: athletes except very specific type, do not seem to matter much how fast you digest things.
So instead of worrying about rushing and pushing people right after training to take to shake hydrolyzate, you can safely drive home, take a shower, prepare a good meal and eat her unhurriedly.
To support this idea, more recent studies suggest that the total amount of protein and carbohydrates you eat throughout the day is more important for your body composition and performance strategies eat nutrients at certain times.
What about planning meals?
For years, most nutrition experts said they were due to take most of the calories and carbohydrates at breakfast, and avoid eating too many calories (especially carbohydrates) at night.
Then, suddenly, new “experts” began recommending the opposite: eat most of the calories and carbohydrates give a feast dinner. Who is right?
The investigation in this regard is limited, but interesting. A study wondered Does it matter if you eat half your daily calories at breakfast or dinner? and “import” the researchers wanted to say whether it would affect body weight, waist circumference, appetite, and some indications blood on glucose tolerance and insulin sensitivity.
Well, the group that took half their daily calories at breakfast lost more weight and centimeters at their waists, had improvements in glucose control and insulin sensitivity and said he was more satisfied (also had lower levels of ghrelin , the hunger hormone).
This suggests that the proper way to eat is to take the most calories at breakfast right?
Not so fast. In a study in the Journal of Nutrition compared eat 70% of calories at night versus taking them at breakfast. In a controlled environment in which all subjects performed aerobic exercise and weight training, the group of calories at dinner retained more muscle and lost an equal amount of fat the group of calories at breakfast.
And not only that, but more recently a six-month study found that losing weight, waist circumference and fat loss were greater when most carbohydrates consumed at night instead of distributing profits during the day.
Who is right then?
It is actually simple. We are all unique, and so does not work for everyone. Follow the evidence, notes of your experience. Do what works best for you measurably. Follow your natural inclination and where it takes you experiment with yourself.
If some scrambled eggs in the morning they make you feel great during the day, great. If a robust dinner is your thing, enjoy going to sleep with the warm feeling of a full stomach.
Like when you exercise, what is more important is that you make quality choices.
And what if I do not take breakfast?
Surely, everyone knows that breakfast is the most important meal of the day right? Well, at least that’s what my grandparents told me.
Behind this recommendation is the notion that, when we got to breakfast, have been fasting for 8 or 12 hours. So our bodies are likely to receive nutrients (especially carbohydrates) and make it more effective than in the rest of the day form.
Again, this is not so clear. Although the literature speaks of eating breakfast is associated with a decreased appetite, less overall food intake, lower body weight and better academic performance, there are also studies for skipping breakfast.
In people with type 2 diabetes fared better when skipped breakfast and ate more lunch.
Other people who skipped breakfast ended up eating less throughout the day compared to those who ate breakfast.
Skipping breakfast was as effective as taking the time to lose weight.
So is it better to skip breakfast? Maybe yes, maybe not. Preliminary evidence suggests that skipping breakfast can:
-Increase Fat Burning
-Increase the release of growth hormone (which has anti – aging and fat loss effects)
-Increase blood glucose control
-Increase cardiovascular function and decrease food intake.
But the truth is that most of this research has been conducted in animals, with few conclusive studies in humans.
Can it be important to change your breakfast habits?
Finally, a recent study offers a fascinating view point on the subject of breakfast and weight loss.
The researchers divided people into four groups:
-People Who do not usually ate breakfast and that was put to breakfast –
people who usually did not take breakfast and was put to NOT take the breakfast
-people who regularly ate breakfast and was put to NOT have breakfast
-people who regularly ate breakfast and was set to take the breakfast
What happened? The groups whose habits were changed were those who lost more weight.
People who ate breakfast regularly and stopped eating during the study lost weight. And people who normally did not take breakfast and ate during the study lost weight too.
In short, what this study showed is that when people are more aware of what you eat, you get better results. Whether you are having breakfast or skip it. At the end the eating or not is a matter of pure preference.
What happens to the frequency of meals?
For years, dietitians and nutritionists thought it was best to distribute daily food into several small meals throughout the day. Early research assumed that eating often helped accelerate metabolism, helping to control insulin and cortisol, and hold off your appetite.
However, a recent report from the Journal of the International Society of Sports Nutrition and other lines of evidence suggest that while we may eat the right foods in their correct amounts, frequency of meals seems to be a matter of personal preference. There is almost physiological difference between eating several meals a day (small) or a few large meals.
If there may be small differences however. I therefore recommend listening to your own body. If you have already taken into account everything else, you can try to change your meal frequency and experiment with more or fewer meals varying frequencies. As both approaches are valid physiologically, you are free to seek that best fits your lifestyle.
When the nutrient schedule still matters
For some specific cases of certain people, the schedule can import nutrients. But for many it can add layers of unnecessary complexity. It all depends on the context.
If you’re a bodybuilder or endurance athlete, the importance of nutritional schedule is very different from an office overweight just want to take up exercise and is trying to improve their eating.
In fact, if you are just starting and you are looking to stay healthy and fit, you do not need to complicate protocols nutrients schedule. There are more important things to do.
The hierarchy of nutritional importance could be something like this:
1) The are you eating? (Recommendation: eat until you feel satisfied, not “busting”)
2) How are you eating? (Recommendation: eat slowly, without distractions)
3) Why are you eating? (Are you eating for being hungry or bored, stressed or following social pressures, you’re eating alone because the food tastes delicious?)
4) What are you eating? (Recommendation: Food little processed proteins, vegetables, fruits, healthy carbs and healthy fats.)
If you are worrying about points 1 to 4 consistently, and only after doing so considers ask When I’m eating? (With or without breakfast, upon completion of training or later, etc.)
Nutritional schedule may be important for the elite
For people like professional bodybuilders, fitness competitors in categories and athletes that are regulated by weight category, 0.5% fat percentage change can mean difference between winning or losing. There are also athletes who engage in training or competitions lasting more than two hours and in which carbohydrates, electrolytes and additional protein can make a difference.
The time at which nutrients are ingested can also be important in multiple exercise sessions. If you’re not an elite athlete and you are making more than one session of activity throughout the day you can still get some benefit by controlling the time of intake of nutrients.
For example, perhaps you’re competing in a tournament multiple rounds, or passing an adventurous day out (hiking in the morning, canoeing afternoon, etc.) In that case you may want to monitor your intake more accurately to gain advantage in periods when you need to “reset” faster and those in which you have a longer break and you can relax and digest more easily.
The rest of the time, do not worry. For most of us, controlling when nutrient intake requires extra effort and planning, and adds complexity with little reward.