Fats need to be consumed furthest away from your workout time, as seen in your templates.

October 1, 2019

This article summarizes (Protein, Carbohydrates and Fats) tons and tons of scientific evidence to back. They are all based on the Scientific Principles for gaining lean muscle tissue and losing fat.

In order to discuss Macros we must also recognize a nutrient: Fiber. It’s role in the body and with digestion is worth mentioning as it does impact body composition and digestion. Fiber is a non-digestible carbohydrate source known for its GI tract health. Fiber is found mostly in fruits and vegetables, as well as whole grains. Fiber is difficult to digest, it slows the digestion and absorption of other foods when eaten together – it lowers the Glycemic Index of carbohydrates; therefore, it should be not be taken with intra or post workout shakes. Post workout shakes are used to get carbs and protein to restore glycogen and repair muscles as quickly as possible therefore fibrous carbs would not be best at this time.

Fat timing is a lot more simple than carbs and protein timing. It also has a an effect, like fiber, on digestion when eaten at the same time as protein and carbs. Fiber in carbs lowers the glycemic index of the food, it is not easy to digest and it greatly slows down digestion of other foods when taken together. The biggest thing to remember is because of this digestion concept Fat should not be taken as a pre-workout, intra-workout, or post workout nutrient because timing of proteins and carbs into your system are so important at that time, needed immediately for muscle tissue recovery, hormonal and neurological balance. Thus, Fats need to be consumed furthest away from your workout time, as seen in your templates.

Fat has the ability to slow down digestion and when take away from your workout during the day and helps your body receive fuel throughout the day, even when you are not eating, also a reason why you see a large gap in time between meals. This allows you to have a consistent blood amino acid and glucose levels. One little trick, say, for scheduling purposes you will have a large gap between Meal 3 + 4, in meal 3 you should eat a large portion of your fats in that meal so it can slow digestion and allow your body to have this consistency throughout that “fasting” period. Fat taken with casein at night also helps the maintenance of blood amino acid levels in excess of 8 hours, making sleep an anti-catabolic place.

FOR FURTHER READING:

A Scientific Approach to Getting Leaner and Building Muscle by Dr. Mike Israetel with Dr. Jen Case and Dr. James Hoffman

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