Message from the RDs: Nutrition Timing and Meal Portions By Sarah Sobotka

Is it Really That Important to Consider?

Nutrient timing is a concept that has been thrown around in the fitness industry for quite some time. But does it really make a significant difference for bodybuilders, the average person trying to lose weight or fitness advocates?

In the early 2000s, the concept of nutrient timing and meal portioning for optimal results exploded as the new way to get lean while preserving as much muscle as possible. But like with many other fads, new studies and information came out and things have changed a little bit, and the concept has been tweaked based on the new data.

The original concept was more of a short-term scheme, meaning that it was only completely functional when the diet was followed over a continuous amount of time. If the food intake was altered, most cases noticed weight gains in varying degrees.

Working with a registered dietitian can help you make sure you are losing, toning, gaining muscle in correct/ healthy ways. Registered dietitians want to make sure you are making healthy lifestyle changes so the excess weight or goals do not change over time.

What Are the Facts?

Recent studies conducted by the International Society of Sports Nutrition came to the conclusion that planning out specific dietary ingestion of proteins, carbs and fats, do play a role in protein synthesis, fat loss, and hypertrophy or muscle building, which is great for both bodybuilders and the average joe just looking to lose a few pounds.

How to Portion Your Meals for Optimal Results

I have found, from personal experience, that consuming carbs before and after my workout helps to fuel my lifting session. This is ideal because it helps me push through the workout and helps me maintain muscle.

Consuming the majority of your carbs around your workout will help fuel your lifts and can also help cut body fat. This is especially good for losing weight because it helps your body to use up its glycogen stores (carbs in muscle tissue).

Portioning your meals in a way that allows you to incorporate the bulk of your daily carbohydrate macros around your workouts will go a long way in helping you see great results. However, since the specific amounts are not steady across the board for everyone, having a registered dietitian determine your macro requirement is your best bet. If you are interested in learning more feel free to contact me at ssobotka@ffc.com or stopping by the FFC Lincoln Park club!