Nutrition Advent Calendar – Day 9
Meal timings…When should you eat?
This is a very common question that I receive and the answers are different for each person, because it depends on certain factors…
1. Your goals
2. Your preferences
3. Your lifestyle
As a Performance Nutritionist, nutrient timing plays an important role in maximising performance and is specific to each athlete based on their sport and individual preferences.
Performance nutrition strategies are designed to fuel each training session and maximise recovery based on the requirements of that session, whilst practising and perfecting nutrient intakes and timings to optimally fuel competition performances.
Body composition is also vital for athletes as they need to maintain low body fat levels and high levels of muscle mass that are specific to their sport/playing position. Some athletes may need to manipulate their diet to increase muscle mass or lose body fat.
It’s also important not to forget about the health of the athlete, as the amount of physical and mental stress they put their bodies under can increase the risk of illness and injury. Nutrition plays a vital role in maintaining their health, maximising recovery and preventing injury.
With all of this in mind, eating regular meals and snacks (every 3-4 hours) that provide sufficient essential nutrients (protein, carbohydrates, quality fats, vitamins and minerals, fluids), that match an athlete’s energy requirements, are all important for an athlete’s health, performance and body composition.
On the other hand, my weight management clients who I support to improve their body composition (lose body fat and increase muscle mass), meal timing is less important, as ultimately total calories are the most important factor for fat loss, but I implement performance nutrition strategies to maximise the effects.
This is very much down to the individual, to implement eating strategies that you can adhere to for long term success (see day 3’s post). Some people like to eat 2-3 times per day, others may prefer 4-6 meals per day. So long as total calories meet an energy DEFICIT (less in, more out), you will lose weight.
However for enhancing body composition, thus losing body fat (not total weight) and maintaining or increasing muscle mass, eating every 3-4 hours may be optimal, so long as meals contain sufficient amounts of protein and are combined with regular resistance/strength training.
Take home messages:
Plan your nutrition that complements your goals, preferences and lifestyle for long-term success. Nutrient timing is an important factor for maximising sports performance and is not essential for fat loss so long as calories are controlled, but eating every 3-4 hours may be more beneficial for improving body composition.
For nutrition support to maximise your performance or body composition goals, get in touch for a free, non-obligatory chat to discuss how I can help you achieve them!
Get in touch via the contact page if you need help with you nutrient timings. Whether it’s to support your sports performance or weight management goals…I can help you find a nutrition strategy that works for you!