- Synchronize nutrient intake with daylight hours.
- Over time intermittent fasting can desynchronize circadian rhythm.
- Regular meal times will aid in the establishment of proper circadian rhythm.
- Extrapolating from ‘Blue-Zone’ dietary habits: larger breakfast & lunch, lighter (lean protein & lower carb) dinner.
- Large meals & higher calories at the beginning of the day can reset circadian rhythm and make people move more & increase NEAT.
- Improve overall metabolic health by increasing baseline activity level, via more basic movement (i.e. - more standing + walking, rather than sitting all day).
- Protein should be spaced throughout the day with a double-size serving at the last meal.
- Protein later in the day (amino-acid surplus during sleep) has benefits pertaining to circadian rhythm.
- The further into the evening you ingest fats, the more fats will be stored, rather than oxidized. Fats ingested earlier (during daylight hours) will preferentially be oxidized.
- The timing of protein & carbs is much more important than the timing of fats due to fats being stored and incorporated into cell membranes, more of a long-term effect.
- There is no magic advantage to ketosis other than appetite suppression.
- Carbs scale with activity levels, although tolerance is very individual.
- Most people who lift (and are otherwise sedentary) greatly overestimate carb requirements.
- Large amounts of carbs are not needed pre-workout. Just have a fruit.
- Resistance training does not deplete many carbs (One study showed only 40% glycogen depletion after 15 sets per body part).
- No need to rush the carbs in the post-workout period for the purpose of glycogen re-synthesis (for the standard weight-training population, lifting 1x/day). Stores will return to normal levels in 24hrs (survival mechanisms prevent glycogen deprivation). Things change with endurance training or very high volume weight-training multiple times per day.
- In a Fasted or Keto state, the body will still restore glycogen to ~70%.
- There is no discernible advantage to ‘back-loading’ carbs vs. spreading them throughout the day. In fact, a high carb breakfast tends to out-perform low carb breakfast in all areas (food choices play a key role obviously, i.e.- eating eggs + oatmeal vs. sugary cereal + low-fat milk).
- Carbs in the evening meal have a distinct effect (benefit) on circadian rhythm and can improve sleep quality.
- Cycle calories (bulk/cut days, moderate surplus/deficit) rather than having ‘refeeds’ or super high carb days.
- Don’t take life so fucking seriously. Live more. Play more. Do what makes you truly happy.
- Eat all meals between the hours of 7-9 in the morning and 7-9 in the evening.
- Ensure enough food early in the day to have mental and physical surplus.
- Ensure enough food around training for performance and recovery.
- Cycle Carbs and Calories based on activity levels & hunger.
- Protein: 2 - 3 meals during the day (0.4-0.6g/kg), 1 larger portion in the evening (0.8g/kg+).
- Fats taper from high to low (not zero) throughout the day.
- Carbs taper from low (not zero) to high throughout the day.
- If training earlier in the day, add 25-50g carbs to the meal following the workout. Consume the rest/majority of the carbs at the last meal(s).
Thanks for reading and I hope this has been helpful / informative.
Sigma Nutrition Podcast, Episode73 - Borge Fagerli
Modern Musclehead Podcast, Episode14 - Borge Fagerli
Sigma Nutrition Podcast, Episode51 - Menno Henselmans
Primal Edge Health Podcast, Episode 5, Menno Henselmans
Should you eat breakfast or not ? - Borge Fagerli (Run this one through a translator)
Menno Henselmans - Circadian Rhythm Protein Timing