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Meal Timing: Does it Matter When You Eat?

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When it comes to healthy eating, you’ve likely heard far more about what and how much to eat versus when to eat.

It makes sense: Most experts say you first need to know whether you’re eating too much or not enough, then nail down the right macronutrient balance for your goals. Most people fine-tune nutrient timing later.

But if you’re eating the right foods in the right amounts, but still not seeing the results you think you should be, could it be when you’re eating that’s holding you back?

How much does meal timing matter, really? Is meal timing a myth? Let’s dive into that question and others about when you should eat.

What is Nutrient Timing?

Eating macronutrients at certain times — before, during, or after workouts — is called nutrient timing.

The concept of nutrient timing includes the new rules of protein timing, or the “anabolic window” after workouts when muscles are most receptive to protein. It comes into play when determining how to eat leading up to your big endurance event.

Is Meal Timing a Myth?

We’ve been conditioned to eat by the clock, though it’s a habit that contradicts the concept of mindful eating, or purposefully noticing hunger and satiety cues.

So is meal timing a myth? Yes and no, says Paige Benté, M.S., R.D., C.S.S.D., and nutrition manager at Beachbody. It matters, just not as much as you might think.

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“With athletes, it’s much more important to time your meals appropriately,” says Benté, adding that this is less important for the weekend warrior than the Olympic athlete. (But those in between may see a benefit.)

In general, for most people, missing one meal occasionally or eating lunch an hour early or late isn’t what’s going to make or break your diet.

But you do need to eat regularly. In a statement published in the journal Circulation, the American Heart Association makes the case for eating intentionally and paying attention to the timing and frequency of your meals.

According to the AHA, a consistent, regular eating schedule could yield a healthier lifestyle and could benefit your cardiovascular health, too.

And when it comes to weight loss and maintenance, the timing of your meals is an important factor in maintaining appetite and healthy blood sugar levels throughout the day, says Jim White, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Regularly timed meals can also help you maintain a healthy metabolism and energy levels, he adds.

Additionally, going to bed with a full stomach or not eating the right ratio and amount of carbs and protein on either side of a workout can mean that you’re not getting the most from all that work, something we’ll delve into in just a moment.

If you’re interested in trying meal timing, check out Beachbody’s A Little Obsessed, which goes live on December 20, 2017. This five-day program is a “sampler” of Autumn Calabrese’s new 80 Day Obsession program, which launches in January 2018.

This new fitness and nutrition program features a meal plan that is laid out for you with very specific meal times.

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Do You Need to Eat Breakfast?

Breakfast is the first food-related decision you make daily, and White says it’s a no-brainer. “Breakfast literally means breaking your body out of its nightly fast,” he says.

While some people may be able to skip breakfast and still balance the rest of their day in terms of calories and nutrients, it’s not easy or generally recommended.

“If you skip breakfast and then you are ravenously hungry by noon and eat double what you would normally eat for lunch, then you haven’t done yourself any favors,” Benté says.

White is definitely on Team Breakfast: “It spurs metabolism, gives you an energy boost, and it also provides your brain with the fuel that it needs to function at work or school, helping you to concentrate and focus.”

Amy Shapiro, M.S., R.D., C.D.N., embraces the adage “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” She says she loves “the idea of a bigger meal at breakfast, as you are guaranteed to use that energy throughout the day.”

Furthermore, some studies have shown that men who eat breakfast are less likely to gain weight compared with those who do not.

Does Eating Lunch Matter?

Does eating lunch matter? Gordon Gekko, the antagonist of Oliver Stone’s Wall Street, famously crowed that “lunch is for wimps.”

But Gekko is definitely not a role model for healthy living — and eating lunch does matter. Shapiro thinks lunch is your best bet for getting a midday energy boost and avoiding the afternoon slump.

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“We need lunch to keep our energy up throughout the day and to prevent us from overeating later in the day,” says Shapiro, a New York-based nutritionist. “If you skip it and let yourself get too hungry, dinner will be too big — and this can ruin your workout goals and weight-loss efforts.”

What if you just don’t have time for lunch? Are your health goals doomed? Benté says no. “If you can go with breakfast and dinner in a day, and eat the appropriate amount of calories then, sure,” you can overlook lunch, she says.

What’s the Right Time to Eat Dinner?

Sleep is a vital component of health, and your nutrition should work in sync with your other healthy habits — not against them.

Hitting the sack with a full belly is unlikely to help you sleep. What’s the right time to eat dinner? It’s best not to eat too close to bedtime (though that’s better than skipping dinner).

“A light dinner about three hours before bed is the best way to make sure your meal is not getting in the way of adequate sleep,” says White, adding that keeping it light will ensure that you are able to burn off some of that energy before bed.

That three-hour window should leave enough time between eating and lying down to let your body get a head start on digestion, so as to not interfere with your ability to get to sleep — and stay asleep.

Eating less than two hours before bedtime isn’t recommended, says Benté. “That’s really to allow digestion to take place before sleep and prevent things like acid reflux.”

How Long Do You Need to Go Without Eating at Night?

If you need to give yourself at least three hours to digest dinner before bed, how long do you need to go without eating at night?

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Benté says you should go at least another eight hours — the recommended amount of sleep per night. To determine the timing for your last meal, look at what time you need to get up, and work backward.

If you have to get up at 6 a.m., you will want to be in bed by 10 p.m., so you’ll ideally have dinner by 7 p.m. That gives you 11 hours between meals, and if you eat dinner earlier or tend to eat breakfast later, you’ll naturally have more hours between meals.

While intermittent fasting is a popular diet technique that involves not eating for prescribed periods of time, commonly a 12- to 16-hour period overnight, don’t get too hung up on the exact number of hours.

“If you’re hungry when you wake up, eat — and if you’re not hungry immediately upon waking, wait to eat,” says Benté.

What Is the Best Thing to Eat Before Bed?

If you want to make your bedtime snack part of your recovery routine, what is the best thing to eat before bed?

To support your muscles after your workout, you’ll want to consume a protein that is absorbed slowly, like casein. This gives your body the tools it needs to repair and grow muscles overnight, while you sleep.

While whey protein, which the body absorbs quickly, is a good idea after a workout, “consuming casein, a slow-absorbed protein, before bed can improve muscle gain and fat loss,” says White. “It can also increase metabolism during sleep and improve satiety, helping you to eat less during the day.”

Beachbody Performance Recharge contains casein, and it is specially formulated with key ingredients to help accelerate overnight recovery, combat exercise-induced muscle soreness, and promote muscle protein synthesis.* “That provides a slow release of amino acids throughout the night that’s easy to digest,” says Benté.

“In general, we recommend not consuming foods that are high in processed carbohydrates immediately before bed,” she adds, since carbs provide energy (aka, the last thing you need before bed).

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If you’re following a program like 21 Day Fix or Portion Fix, you know how much of each macronutrient you should be eating daily. To figure out your meal timing, take your daily allotment of containers, and outline when you’ll be eating each one throughout the day.

Let’s look at a few other commonly asked questions surrounding meal timing to get your eating plan on point.

How Long Should You Wait to Exercise After Eating Carbs?

One common question related to nutrient timing is: How long should you wait to exercise after eating carbs?

Carbs should be part of your pre-workout snack, which would ideally be a 4:1 ratio of carbs to protein about an hour before your sweat session begins. This will give you adequate energy to avoid bonking during your workout.

How Long Before a Workout Should You Eat?

If you go too long without eating, you may not have enough energy to exercise, but eating too close to your sweat session can wreck your workout.

So how long before a workout should you eat? It depends on your personal diet and your goals, but a general recommendation is to eat within three hours of a workout.

How Many Times a Day Should You Eat to Lose Weight? When you’re trying to lose weight, meal timing can be tricky. You don’t want to get too hungry and risk overeating, but you need to keep your daily calorie goal in mind.

How many times a day should you eat to lose weight? “We recommend you eat every two to three hours,” says Benté.

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This ensures your body is getting all of the appropriate nutrients and avoids the dreaded “hanger.” “You’re avoiding ever becoming absolutely starving,” says Benté, which can prevent you from blowing your hard work by snacking too much or overeating.

The Bottom Line

While you don’t need to eat by the clock or time your meals down to the minute, frequent and regular meals and snacks are going to help prevent hunger and keep your energy levels steady.

In addition, paying attention to your macro intake before and after workouts can help ensure you have energy from warm-up to cooldown — and your muscles will be primed and ready for next time.

Exercise Programs

Gym Equipments For Home – Basic Workout Equipment For Home Use

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The multifunctional home gym set is the ultimate solution to your fitness needs. It comes with all the necessary equipment you need to exercise at home, including weight plates (PVC rigid shells filled with concrete), a 4 ft. long plain rod, and two fourteen inch dumbbells. It will help you strengthen your entire body while giving you a total-body workout. There are many benefits of owning a home gym set.

The most attractive feature of this home gym is its ease of use and portability. It can be used by multiple people at the same time. Because of its multi-user capacity, this home gym is worth the price. The gym equipments are easily assembled and can be installed by oneself. The prices are reasonable as well. Some gym equipments come with free accessories, such as a sweat belt, a skipping rope, and a bag.

For those who don't have a lot of space, a multi-functional home gym may be your best option. It can fit in about 16 square feet of space, and supports over twenty-five different exercises. Some of the most popular exercises are leg extension, bicep curl, and arm curl. You can even use it to train your entire family. Whether you're trying to lose weight or tone your body, you'll find the right home gym equipment for you.

The exercise machines you choose should also be comfortable for you to use. If you're not comfortable with an exercise machine, you might lose interest and quit your workouts early. Be sure to test out several different positions before you make a decision. You may want to consider a gym equipments for home set that has ergonomic designs for a variety of different body types. You can then compare the prices from different places to find the best deal.

The TRX All-in-One System is a versatile piece of exercise equipment that allows you to perform a variety of upper and lower-body exercises. Installed on a door, it can help you exercise even if you don't have much space. You can also make your own workout machines using simple equipments. All you need are some resistance loop bands, a bar, and a step platform.

A home gym set is a great choice for busy people who want to do their exercises from the comfort of their own home. Choosing a home gym set will give you the flexibility and the freedom to work out whenever you want. This option is both affordable and convenient. You can choose a machine that meets your needs and fits in your home. There are many different options available, so don't get overwhelmed. Make sure to seek professional help when buying a home gym set.

The size and design of a home gym set are crucial factors when choosing one. Consider the space available and the size and weight of the machine before purchasing. Some gyms are simple, single station machines that are suitable for beginners and professionals alike. Single station machines are also affordable and widely available, so don't be afraid to buy one. However, it's best to avoid the single-station gyms and opt for multi-station home gyms that will allow you to exercise more muscles at once.

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Exercise Programs

Celebrity Workout Secrets

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If you're looking for the latest celeb workout routine, you've come to the right place. From Madonna to Cameron Diaz, there are plenty of celebrity workouts that can help you get in shape. But which one should you try? In this article, we've compiled a list of some of our favorite celebrity workouts. Try out these exercises and see how they can help you get in shape, too! Whether you're an amateur fitness freak or a fitness nut, there's an exercise routine for you.

A celebrity workout routine can be deeply entertaining or creepy, depending on the type of celebrity and the specific role they play. While celebrities have several benefits over regular people, such as flexible schedules, access to personal trainers, and genetics, they still have to put in time and effort to stay fit. Despite their seemingly perfect bodies, even the most popular celebrities have to work out regularly to keep them in shape and stay healthy. In addition to sticking to their workout regimen, celebrities must also make sure they eat well and stretch regularly to prevent injury.

Some celebrities also prefer to do their workouts with a partner. Victoria Beckham and husband David Beckham love to work out together. Gabrielle Union and Dwyane Wade have filmed a workout together during the upcoming coronavirus pandemic to motivate others. Lea Michele is another celeb workout enthusiast, taking part in a popular cycling class with fellow celeb Becca Tobin. These celebrities are just a few of the many celebrities who swear by their own workout routines.

If you want to try a celebrity workout without paying the expensive price tag, you can check out Barry's Bootcamp. This popular fitness studio first opened its doors in California in 1998 and has since expanded to multiple locations in the US, Norway, and England. Its calorie-burning routines combine cardio, strength training, and resistance bands. These celebrities are all famous for working out hard, and their workouts have been featured on countless TV shows, websites, and apps.

Hollywood actors also need to look the part. As much as memorizing lines and delivering them with gusto, they need to look the part. Celebrity workouts can be a great way to get in shape and feel good about yourself! Try out one of these celebrity workouts today! Your body will thank you! So don't be afraid to try out the workout regime that is right for you! They all have great bodies, so why not follow them?

Hip-shaking Bollywood dance classes are another great way to get into shape. Many celebs enjoy this fun workout! Beyonce and Rihanna are fans of the pop-inspired dance routine, and both are known to work their abs in this way. Beyonce even takes belly dancing classes. You can get in shape like them in a short amount of time. And remember, they don't stop working out even when they're not on stage.

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What Is Pvolve Reviews? – Choosing the Best Exercise Balls

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Exercise balls are a versatile piece of gym equipment. They can be used for light workouts or as desk chairs. Choose the size according to your height. People below five feet should choose the smaller version, while people over six feet should choose the larger ones. The height of your desk can also be a factor in selecting the appropriate size. Ideally, the ball should be between five and seven inches high, depending on your height. Listed below are some tips for choosing the best exercise ball for you.

A durable and affordable exercise ball is the Wacces Fitness and Exercise Ball. It is made of heavy-duty PVC and ships with an instruction manual. The Relin ball is rated for 2,000 pounds. It can be used for most bodyweight exercises. It comes with a two-year warranty, making it an excellent choice. It also comes with anti-slip stripes. Choosing the best exercise ball depends on your budget, goals, and personal preferences.

For a more challenging workout, check out the REP Fitness V2 Slam Ball. This ball allows you to work your arms and core while ensuring comfort and stability. It also has waterproof service for added safety. You can find a variety of different sizes and weights to suit your needs. When comparing exercise balls, make sure you look for a ball that will accommodate your workout needs. And remember that there are a number of different types available on the market, so make sure you read the reviews before making a purchase.

Another important factor is the weight capacity of the exercise ball. While the static weight capacity of an exercise ball is around 2,000 pounds, its actual weight capacity is usually 250 to 300 pounds. However, you should make sure that the exercise ball you buy is heavy enough to offer resistance without compromising your balance. If you want to buy a yoga ball, make sure you choose one with a higher weight capacity. You can also buy a smaller ball if you want to do yoga exercises on it.

Pregnant women should look for a pregnancy-specific exercise ball. These pregnancy-friendly exercise balls are made for women of all shapes and sizes. The pregnancy ball also comes with a DVD that features trainer-led exercises. And since they're shaped to accommodate the growing baby inside, it's a safe option for working out while pregnant. With the correct weight capacity, the baby will be safe, and you will enjoy a lifetime of fun workouts.

An exercise ball that's heavy enough to support 2000 pounds can also be durable and versatile. These balls allow for cross-training and can strengthen muscles and joints. For beginners, physio balls can be dangerous, and they're best used with an instructor. But they're not for everyone. You need to find the right exercise ball for you. The above tips will help you decide which one to buy. There are plenty of exercise balls on the market, so take your time in your search.

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