Timing Is Everything

Foods are just variables in the body’s chemical formula for energy/storage. When we observe the bodily reactions to each type of food, it is obvious which foods are necessary for optimal health and which are detrimental. Certain food types, like protein, contain nutrients that are vital for lean-tissue maintenance and muscle growth. Other food types, like simple sugars, cause a significant rise in insulin, which leads to a constriction of the arteries and increases the risk of heart attack, high blood pressure, and tendency to form clots.

Combining food types will produce different reactions, such as eating a high-carbohydrate meal with a high fat intake will cause the fat cells to expand and bind together. Understanding the appropriate intake times for each food type will help outline which foods you should choose at various points during your day. This will eliminate the “guessing-game” approach to meal choices and create a structured eating plan for your health and wellness.

Below are the three macronutrients (Protein, Fat, and Carbohydrates) and a breakdown of the various food types, best timing, amount necessary, and examples of specific foods. Compare and contrast your regular eating habits with the breakdown below and make the appropriate changes to improve your health and change your body’s fat storage.

PROTEIN

Food Type

Lean, Complete Protein Sources

Food Timing

Eaten with each meal

Food Amount

1 serving for women (size of palm)

2 servings for men (size of 2 palms) 

Examples

• Lean Meats (Ground Beef, Chicken, Turkey, Bison, Venison)
• Fish (Salmon, Tuna, Cod)
• Eggs (Egg whites for those with cholesterol issues) 
• Vegetarian (Tofu, Tempeh, Seitan, Soy Products) 
• Low-Fat Dairy (Skim Milk, Cottage Cheese, Yogurt)
• Supplements (Milk-based: Whey, Caesin, Milk Protein Blends; Vegan: Hemp, Brown Rice, Soy, Plant Blends)

FAT

Food Type

Saturated Fat

Food Timing

No specific timing 

(absent during high-carbohydrate meals)

Food Amount

1/3 of Total Fat intake

Examples

• Animal Fats (Eggs, Dairy, Meats, Butter, Cheeses)
• Oils (Coconut, Palm)

————– 

Food Type

Monounsaturated Fat

Food Timing

No specific timing 

(absent during high-carbohydrate meals)

Food Amount

1/3 of Total Fat intake

Examples

• Oils (Olive)
• Nuts/Nut Butters (Almonds, Pecans, Hazelnuts, Macadamia)
• Avocado

————– 

Food Type

Polyunsaturated Fat

Food Timing

No specific timing 

(absent during high-carbohydrate meals)

Food Amount

1/3 of Total Fat intake

Examples

• Oils (Vegetable)
• Nuts/Nut Butters (Walnuts, Sunflower Seeds)
• Flax Seeds/Fish Oil

CARBOHYDRATE

Food Type

Whole-Grain, Starches

Food Timing

Eat within 1-2 hours after exercise; Minimize intake otherwise 

Food Amount

Depends on tolerance/response (Minimal for Fat Loss) 

Examples

• Bread
• Pasta
• Rice
• Potatoes (preferably Sweet Potatoes or Yams)
• Oats
• Cereals (Wheat, Rye, etc.)

————–

Food Type

Simple Sugars, Highly Processed Starches

Food Timing

Only After Intense Exercise **(IF NECESSARY)**

Food Amount

Avoid as much as possible

Examples

• Sugary Sports Drinks
• Breakfast Cereals
• Soda
• Fruit Juice
• Table Sugar
• Desserts
• Ice Cream
• Muffins
• Bagels

————–

Food Type

Fruit & Vegetables

Food Timing

Eaten with each meal (emphasis on Vegetables)

Food Amount

Fruits: Less than size of palm

Veggies: No limit 

Examples

• Spinach
• Carrots
• Tomatoes
• Broccoli
• Cauliflower
• Oranges
• Berries