Meal Timing

Author: Matt Smart

In this short article I will be discussing the long argued statements that surround meal timing. How many of you have heard these commonly used phrases, “breakfast is the most important meal of the day” and “don’t eat after 7”. Are these fact or fiction?

Yes, breakfast is important. Especially if you are about to workout vigorously after consuming your breakfast; in which case it should be rich in carbs, fats and proteins to fuel your workout. However, this would be the only time I would class breakfast as “the most important meal of the day”. Food is fuel, therefore if you are about to engage in physical exercise your meal beforehand is important. However, if you are about to leave your house, drive to work and sit at a desk for 9 hours a day, then you should consider your portion sizes and calorie intake. I believe every meal is important, but it’s a matter of timing it right.

Another commonly heard sentence is “not eating three to four hours before you go to sleep”. It might surprise you to hear that there are actually many benefits about eating before sleep, but it depends on the types of foods you are consuming. For example, eating a snack that is high in protein, low in saturated fat and low in refined sugars before bed – e.g. cottage cheese (a food type that your body digests slowly) - will ensure your body has a constant flow of protein to repair your muscles you have targeted during that days’ workout. A bad choice of food before you retire to your bed for the day, would be a snack high in refined sugar and saturated fat e.g. chocolate. Consuming this too close to sleep while your body is in a rested state will mean your blood sugar levels will rise, giving your body a perfect time to turn this surplus amount of sugar into fat! This is where meal timing comes into play. Your body will need a rush of energy just before and during exercise, do you really think your body needs this rush of energy whilst it wants to rest?

To conclude, meal timing depends on your personal goals, your current circumstance and your calorie intake. No-one is the same. Everyone is unique. Be sure to have your daily calorie limit in mind (see my previous article ‘calorie counting’) and time your meals and food groups appropriately around your activities.

Top tip - You’re at work all day, tired, hungry and you have a gruelling spinning class ahead of you. My advice to you, would be to consume a complex carbohydrate source (e.g. sweet potato or brown rice) and a portion of lean protein (e.g. chicken/turkey) anywhere from 1hr – 1h30 mins prior to exercise. This will flush your body with the right amount of nutrients and heighten your energy levels.

Continue to follow me for more top tips and updates!