Does meal timing matter?

There are a lot of coaches and fitness professionals saying “as long as you hit your calories and macros, it doesn’t matter when you eat”.

Here’s what I think.

If you want AVERAGE RESULTS, then ignore what's “insignificant”.

Meal timing might be considered insignificant in fat loss because of the weight of the calorie equation - but meal timing can impact your health, digestion, and even your athletic performance.

CARBOHYDRATES AND EXERCISE PERFORMANCE

Let's start by talking about carbohydrates and exercise performance. Your body needs fuel to perform, and that fuel predominantly comes from carbohydrates. When you eat a meal rich in carbs, your body breaks it down into glucose, which is then stored in your muscles and liver as glycogen.

If you've ever heard of athletes 'carb-loading' before a big race, they're trying to maximize their glycogen stores. But timing matters here. Too close to the workout, and you might find yourself with an upset stomach. Too far away, and your body might already have used that fuel Certainly, carbohydrates play a crucial role in athletic performance, and their impact can be understood in terms of energy production and recovery.

ATP Energy Production: Adenosine Triphosphate (ATP) is the main source of energy for our cells, and its production is vital for every bodily process, including physical activity. Carbohydrates are one of the primary sources from which ATP is derived.

When you consume carbohydrates, they are broken down into glucose. Glucose can be used immediately for energy, or it can be stored in the muscles and liver as glycogen. During exercise, especially intense activity, the body taps into these glycogen stores to create ATP.

The process of converting glucose into ATP happens both with and without oxygen. When there's enough oxygen, glucose is fully broken down in a process called aerobic respiration, generating a large amount of ATP. During high-intensity exercise when oxygen is limited, the body switches to anaerobic respiration, generating ATP more quickly but in smaller amounts.

By consuming adequate carbohydrates, athletes ensure their glycogen stores are filled and that they have enough fuel to generate the ATP needed for their performance.

Post-Activity Thermogenesis and Recovery: After exercise, the body continues to burn calories in a period known as Excess Post-exercise Oxygen Consumption (EPOC), sometimes referred to as the "afterburn effect". EPOC represents the amount of oxygen needed to restore the body to its resting state, and this process requires energy and thus increases calorie burn.

Alongside the role of carbohydrates in ATP production, carbohydrates are essential for recovery after exercise. During the recovery period, the consumed carbohydrates replenish the glycogen stores that were depleted during exercise. This is crucial for preventing muscle fatigue and promoting recovery, particularly in athletes who train multiple times a day or within a short time frame.

CARB TIMING AND STRENGTH TRAINING

Strength training has a potent effect on improving insulin sensitivity, which is the body's response to insulin. This is important as a poor response, known as insulin resistance, can lead to several health problems including type 2 diabetes and heart disease. The mechanisms through which strength training improves insulin sensitivity are multifaceted and involve cellular changes in muscle tissue.

One key player in this process is a glucose transporter protein called GLUT4.

Normally, glucose enters muscle cells via these GLUT4 transporters, which move to the cell surface in response to insulin. But, exercise like strength training can also stimulate this process, independent of insulin. This is why exercise is often recommended for managing blood glucose levels, especially in the context of diabetes.

Here's a simplified version of what happens during and after strength training:

1. You engage in strength training, which places stress on your muscles.

2. In response to this stress, your muscle fibers undergo damage (in a good way), and your body responds by repairing these fibers and making them stronger.

3. As part of this response, your muscle cells increase the production of GLUT4 transporters and other proteins to adapt to the new demands being placed on them.

4. These extra GLUT4 transporters are incorporated into the muscle cells and are ready to transport glucose from the bloodstream into the muscle.

5. As a result, these muscle cells have an increased ability to take up glucose, whether in response to insulin or to future exercise bouts.

6. This leads to greater overall insulin sensitivity, as the glucose can be more effectively cleared from the bloodstream.

So, in essence, strength training prompts your muscles to become more efficient at utilizing glucose, which improves insulin sensitivity. As a bonus, the effects aren't just short-term; regular strength training can lead to lasting improvements in insulin sensitivity and overall metabolic health.

Again, this is a simplified explanation and the actual process is much more complex, involving numerous other factors and steps. But it gives a basic understanding of how strength training can boost insulin sensitivity.

NIGHT TIME FEEDING

Now, let's talk about late-night snacking and its interaction with melatonin, our sleep hormone. Melatonin, apart from regulating our sleep cycle, also has a role in downregulating insulin. That means that when you eat late at night, your body is less able to manage the sugar rush. Consistent late-night eating might even lead to problems like insulin resistance

In the human body, several hormonal systems work together and influence each other, often in complex ways. The interplay between melatonin and insulin is one of these interactions.

Melatonin, secreted by the pineal gland in the brain, regulates our circadian rhythm or biological clock. It signals to our bodies when it's time to wind down and go to sleep. Levels are typically low during the day, start to rise in the evening, and stay high during the night.

Now, insulin, produced by the pancreas, helps cells absorb glucose from the bloodstream for energy. It's crucial for maintaining stable blood sugar levels.

Research has found that melatonin can inhibit insulin secretion in the pancreas. This physiological effect makes sense considering that when you're asleep, you're not eating, and thus your body doesn't need to produce as much insulin to manage food intake.

However, problems can arise when these two hormones don't work in harmony. For example, if you eat late at night, your body needs to release insulin to deal with the incoming food. But if your melatonin levels are high because it's your usual bedtime, it may downregulate the insulin response, making it harder for your body to manage the influx of glucose. This could lead to higher than normal blood sugar levels, which over time, can contribute to insulin resistance, a precursor to type 2 diabetes.

While the interaction between melatonin and insulin is not fully understood and is an active area of research, this evidence does suggest that syncing your meal times with your body's natural circadian rhythms might be beneficial for metabolic health. Always consult with a healthcare provider or a nutritionist for personalized advice.

MEAL TIMING AND PROTEIN SYNTHESIS

Another important facet to discuss while on the topic of meal timing is its relation to protein synthesis, which is the process by which your body builds new proteins. This is essential for muscle growth and repair, especially for those who are physically active or involved in strength training.

Protein synthesis is directly influenced by dietary protein. Consuming protein-rich foods provides the body with essential amino acids, which are the building blocks for creating new proteins. But the timing of protein intake can impact how effectively our bodies utilize these amino acids for muscle protein synthesis (MPS).

There's a phenomenon often referred to as the 'anabolic window' — a period after a workout when your body is particularly primed to absorb and use nutrients, like proteins, for recovery and growth. Many studies suggest that consuming protein soon after a workout can maximize MPS, aiding in faster recovery and potentially better muscle gains.

But it's not just about post-workout protein. Emerging research suggests that distributing protein intake evenly throughout the day might be just as important. One study found that individuals who consumed a balanced amount of protein at each meal had a 25% greater muscle protein synthesis rate than those who ate most of their protein in one meal.

Moreover, eating protein before sleep can also benefit protein synthesis. A study showed that protein consumed right before sleep was effectively digested and absorbed, leading to a rise in plasma amino acid availability and thus increasing muscle protein synthesis rates during overnight sleep.

Remember, though, that while timing is important, the total amount of protein consumed in a day and the quality of that protein are arguably even more critical factors for optimizing protein synthesis. As always, it's recommended to consult with a healthcare provider or a nutritionist for personalized advice.

In conclusion, meal timing, especially for protein, is an essential aspect to consider for muscle recovery and growth, highlighting the importance of not just what you eat, but also when you eat.

SNACKING AND GUT HEALTH

Then there's the effect of snacking on gut health. Now, don’t get us wrong, snacking isn’t inherently bad. But continuous grazing throughout the day can potentially have some downsides. Our gut needs time to rest and repair, much like every other part of our body. Constant snacking might not give it that chance, leading to a

On the flipside, eating in large quantities can overwork your digestive system leading to undigested food making its way into the large intestine which can create gut dysbiosis, bloating and discomfort. It's like trying to process a week's worth of email in an hour. Not only can this lead to uncomfortable symptoms like bloating and indigestion, but over time, it can also contribute to more serious health problems.

Meal timing can have a significant impact on various aspects of health and performance. Of course, everyone's bodies are different and what works best can vary, so it's important to listen to your body's signals. And remember….

If you want average results, ignore the “insignificant things”. The high performers, gold medalists and top athletes definitely pay close attention to not only their food quantity and quality, but also their meal timing!