The best way to take macronutrients at every meal
Many people who, when assessing the regimens that continue and their influence on physical exercise, wonder if it makes sense to associate the way they eat with certain times of the day. For, according to many specialists, this topic does make sense, and in addition to that it makes a lot of sense.
Experts believe that it is not only necessary to control how much and what is eaten, but rather when it is eaten. The time of day or night when a food is eaten has a direct influence on the way it is used and metabolised in our body.
It’s time to see what we eat
It is vitally important to have information about protein, as all meals of the day should contain a convenient amount of these major components in our nutrition. Carbohydrates and fat must also be present to a certain extent, but their amounts must change in each intake, depending on the time of day.
Although there is more and more information about food on a daily basis, the truth is that, from the field itself, it is suggested that there is still much to be studied in terms of the chronobiology of the different nutrients.
First intake of the day: Whole-grain carbohydrates
When it comes to carbohydrate models, does it really matter? According to the specialists, the specific plurality that we ingest is fundamental, since it is not exactly the same hydrates that should be ingested at different times of the day.
At breakfast time, integral carbohydrates are a priority. This meal is the stage of the day with the greatest energy demand. On the other hand, it is advisable to accompany carbohydrates with certain proteins, since these stimulate the secretion of a hormone known as glucagon, which mitigates the effects of the insulin spike that has room when taking carbohydrates alone.
And at the time of training?
Another time of day when carbohydrates should be present is immediately before training, or even while it is being done. Fruits, oat flakes or quinoa bars are edible because of their high glycemic levels. It is best to consume them about half an hour before you start training.
Once the training is over, specialists recommend protein intake for muscle restoration. These nutrients provide the muscles with the essential amino acids that the body itself cannot make on its own.
And the less sunshine, the more fat
From 6 p.m. onwards, it is advisable to increase your fat intake, even though this may be surprising. This is the phase of the day that some specialists call”restoration”, and in which proteins again acquire singular stardom, this time next to fats, for cellular repair.
These fats should as far as possible be monounsaturated or polyunsaturated, i.e. those found in olive oil, seeds, fish and nuts, reducing the amount of oversaturated fat. It is also convenient to include each and every nutrient in each and every meal, accompanying the primary protein intake with a small amount of carbohydrates.