How To Time Your Meals To Improve Results

You've probably heard something about meal timing before?

Don't eat breakfast.

DO eat breakfast.

Have you before you train.

DON'T have carbs before you train.

For every theory, there's someone who aggressively disagrees.

Here's the truth...it doesn't matter.

At least, not for the reasons that most would argue that it does.

When you eat is not nearly as important as how much you eat. In fact, there are plenty of examples of people who only eat 1x per day...and get results.

So, that's not what this email is about.

I'm not going to tell you that eating a certain food at a certain time will get you different results.

At least, not directly.

Here's how we view this topic.

Firstly, the MOST important dietary variable you can manage is total calorie intake, no exceptions.

The easiest way to do that is by monitoring protein, carbs and fats.

Simple, right?

On the face of it, simply eat just enough to hit the macro targets for the day, no more, no less.

As you may have noticed and as I experience every single day, .

For simplicity, .

I don't know about you but if I don't keep these two in check, I have no hope of successfully managing my diet.

Here's what I've discovered about my own patterns simply through tracking and experimenting...

1. If I eat a high carb breakfast, I'm hungry 1-2 hours later.

2. I rarely have a desire to eat large meals during the day, if I do, it makes me feel sluggish.

3. I only ever experience cravings for sweet foods in the evening.

THIS is where nutrient timing comes in.

I know I'm better off either skipping breakfast or, at least, passing on the carbs until later in the day.

I know I'm also usually better leaving 50%+ of my calories for later in the day and eating lighter while working.

You *could* try to say I'm using intermittent fasting.

Or carb backloading.

Some would argue that eating my calories that late will result in excess fat gain.

The reality is, there's nothing magical about the above schedule...for anyone else.

For me, it's gold dust.

I can make small tweaks when I need and experiment.

The sole purpose is to reduce (even remove) the effort that I feel on a daily basis from sticking to my targets.

We have some clients who eat large breakfasts and small dinners.

Some who don't eat carbs at all.

Some who fast 2-3 days per week.

Some who only have protein shakes until the evening.

They all have one thing in common.

Their calories and macronutrient targets for a 24 hour and 7 day period make total sense for their goal.

And we use the feedback they provide to make the tweaks and changes needed to keep everything flowing.

All they have to do is stick to their easy (for them) schedule.

And we do the rest.

If there's one thing to obsess over, this is it.

Building out a weekly and daily rhythm that makes sense for you.

Dialing in the details so that it barely even feels like a diet.

And finally, realising that what works for someone else, almost certainly won't work for you.

Want to learn the process we go through with clients to do this?

Click below to learn more and join the PropaneProtocol.

Speak soon,

Jonny