Eating the Right Foods at the Right Time

"Hardwired for Fitness"
by Robert Portman PhD and John Ivy PhD

This material below is abridged from Hardwired for Fitness (p.121-122)

Breakfast (Restoration 7:00 AM- 9:00 AM)-- The Restoration Meal
You go without food while you sleep. Breakfast reduces the physiological stress of going without food while you sleep. The restoration meal also much recharge your energy in preparation for the mental and physical activities of the day. * Carbohydrate (the body's main source of rapid energy) is a key macronutrient to consume during this interval.

Lunch (Activity 9:00 AM- 5:00 PM)-- The Activity Interval
Your body will perform best by consuming high carbohydrate foods during this interval since your brain relies predominantly on carbohydrates for energy and muscle convert carbohydrates into energy more efficiently than protein or fat.

* Late Afternoon- There is a marked decline in energy expenditures in late afternoon. Thus, the latter stages of Activity Interval represent an ideal time to consume a nutritious supplement that is high in macronutrients, such a fat and protein. These macronutrients are more satiating than carbohydrates.

Dinner (Rebuilding 5:00 PM-- 8:00 PM)-- The Rebuilding Interval

The Rebuilding Interval is the time when the circuit responsible for rebuilding and restoring protein is most active. Foods high in protein are more easily converted into muscle protein. * Protein is the most efficient macronutrient to be consumed during the Rebuilding Interval.

(Late Eaters.... caution-- Overweight Individuals were two or three ties more likely to consume a higher proportion of their daily calories after their evening meal compared with normal weight individuals.