Nutrition Timing for fat loss

Nutrition timing for fat loss has changed my daily schedule in the best way. Does it really matter when you eat carbs, fat, and protein? Yes! That is if you are wanting optimal results from your hard work.

FULL VIDEO AT END OF POST

Throughout this journey the last 5 months I have done trial and error with when I eat, what I eat, etc.

DO I DO INTERMITTENT FASTING STILL? | I am a huge believer in intermittent fasting (more about it on THIS post) for a time. It definitely jump started my weight loss but it's not sustainable long term. I was starting to feel super fatigued, I couldn't consume all my calories within the window, and was starting to get so bloated!

WHAT I LEARNED | Your body can only absorb so many nutrients at a time. If you are eating all your calories for the day in a small window of time, your body is wasting a lot of those calories vs. using them to rebuild, burn fat, and fuel brain function. I was consuming close to 2,000 calories in an 8-hour window...y'all, I was getting really bloated. This also can damage your metabolism long term. It's a GREAT jump start to your system but I wouldn't do it for longer than 8 weeks.

WHEN DO I EAT WHAT? | I have since mixed everything I have learned in the last 5 months and made a plan that works really well for me!

Intermittent Fasting-ish: I wait to eat until about 10 am. I drink a cup or two (let's be honest, probably 4 cups) of coffee in the morning and have about 3 hours of being awake without eating yet. This has helped me with my mental clarity first thing in the morning as well as digestion.

Carb Timing: I eat a good amount of carbs with my breakfast because your body needs carbs to refuel itself after being in a fasted state while sleeping. Then I eat carbs right before my workout for a burst of energy and directly after my workout for muscle recovery. I TRY to not have too many sugary or starchy carbs after my post workout meal into the evening. THIS article was so helpful when researching this.

Protein: with every dang meal of my life. HA! Trying to get that protein intake is hard y'all.

• PROTEIN COFFEE RECIPE
• Post Workout Shake: the importance of this is huge! After a workout, your muscles are torn down and need repair FAST. That is what a protein shake is for your body, muscle repair. The ingredients in your shake are quickly absorbed into your body to repair your muscles and get you results. This should be done within 30 minutes of ending your workout.
• I try and have at least 20g of Protein with each meal. This helps to keep you fuller longer and not get into snacking problems.
• BREAKFAST SHAKE

PRE WORKOUT AND POST WORKOUT |

Pre-workout: I eat fast acting sugary carbs to give me energy for my workout. Insert my clean eating donuts! I also take a pre-workout supplement, read about it HERE.

Post-workout: I eat my homemade gummy bears right after my workout! RECIPE coming soon, still trial and error over here. Then I drink my protein shake! I actually make these on the go with THIS rechargeable blender. Depending on my macros for the day, I will add in 1/4 cup oats to help repair my body and burn that fat! The protein I use is on THIS post!