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HOW DO I EAT FOR PERFORMANCE?
As you put together your meal plan, consider your primary goal. Is it body composition and the number on the scale OR performing your best during your workouts/athletic activities?
For body composition, meal timing doesn’t matter at all. As long as your numbers add up at the end of the day, you’ll be just fine.
If you are trying to lose weight without exercising and focus only on your nutrition, you can set up your meal plan however you see fit without worrying about meal timing.
If you’re an active person and want to perform your best and recover from your exercise, meal timing comes into play a bit more.
Carbohydrates play a large role in both fueling your exercise and helping you recover. It makes sense then to place a significant portion of your carbohydrates before and after intense physical activity, as this will give you the most benefit from them. This is especially important if you’re dieting, and your carbs are getting lower and lower.
For high-intensity activities such as working out, running, or playing a sport, use bars to fuel your workout for maximum benefit. You should try to consume at least 30–40 percent of them an hour before your workout and 30–40 percent immediately after.
Any remaining carbs can be spread around the day however you prefer.
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