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If you are already on a fitness-healthy diet,
you probably know that it’s best to eat five or six
moderate meals per day rather than three large ones. You may also be taking
supplements such as creatine and glutamine
but there’s a component to diet and supplementation
that you may not have considered
-timing.
What time you take a particular supplement can almost be
as crucial as which supplements you choose.
With
that in mind I’ve broken down the day to suggest the optimum times to eat and
take certain supplements for maximum gains and fat loss.
Note this schedule is built around the assumption of a
late afternoon workout (5-6PM).
Given that you’ll be dividing your nutrition among
several meals, you
will have ample opportunity for supplementation.
The recommended dosages on supplements may be a little
high for beginners, so
consider working up to them gradually.
Breakfast
You should consume your first meal of the day shortly after you wake up.
If you are trying to lose body-fat you may want to do
30-45 minutes of cardio before or
a HIIT session.
Otherwise,
you should eat within a half hour of waking up to
reinvigorate your body after several hours of fasting.
Your breakfast meal should contain ample carbohydrates
and protein. For
protein you should eat about one fifth,
or 20%,of your daily total.
In other words a 200-pound athlete should eat about 40
grams of protein at breakfast.
You also need plenty of carbohydrates-about 25% of your
daily total. If
you are trying to getting leaner don’t worry about gaining excess body-fat as
this time of the day your body has the highest insulin sensitivity levels which
means that it needs to produce very little insulin to get the job of
transporting nutrients into appropriate places.
And when you have low levels of insulin in your body it
is almost impossible to gain excess bodyweight.
Besides most of the nutrients consumed this time of the
day will be absorbed very efficiently and not be stored as fat.
Breakfast is also the time to begin your day’s
supplementation and vitamins C and E are a good place to start.
These aid the body and promote recovery by destroying
free radicals in tissues.
Take about 1000mg of vitamin C and 400 IU of vitamin E
with your morning meal. Also
take your multivitamin, which
should include minerals in
the morning. Keep
in mind that the recommended
daily allowances (RDA)
refer to the minimums an average person needs for general
health. They
don’t take into account therapeutic benefits applicable to sports performance
and recovery from strenuous activity.
So read labels and find a multi-vitamin
that has more than the bare minimum RDA.
Midday
Meals
Two
to three hours after breakfast,
you
can supplement with a protein drink.
Whey
and casein proteins are convenient and they can be consumed every time to
fulfill you nutrient demands.
These
proteins are available in liquid form,
or
you can mix water,
juice
or skimmed
milk
with powders.
Protein
bars can function
as a handy alternative and are available in most convenience stores.
You
want to consume 30-40g of protein at this point and you should also take in some
complex carbohydrates-about 10% of your daily requirement,
or
40g
(if
you weight 200lbs).
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