So, what about protein and fat, you may be wondering? In general, protein and fat should make up about 30% of your plate.

Best time to eat: Rarely or within 3 hours after a workout.

Examples: energy drinks, fruit juice, processed foods, energy/nutrition bars, dried fruits.

Best time to eat: within 3 hours after a workout.

Examples: grain breads/pastas, corn, yams, russet potatoes, sweet potatoes, quinoa, wild/basmati rice.

Best time to eat: Eat often, daily and at any time of day (again, especially the veggies).

Examples: (non-starchy veggies) - broccoli, kale, spinach, carrots, tomatoes, celery, cucumber, zucchini, beets, cauliflower…(fiber-rich) - lentils, beans, peas.

Best all-around group to fill up half of your plate of (especially the green leafy veggies).

Simplistically, this is how you can use carbs to your benefit:

So make sure you are eating carbohydrates correctly to maximize their use. Although, too much or often, it can lead to insulin resistance, which is a precursor to diabetes. Why is that important you might ask? Well, insulin helps get valuable nutrients into our bloodstream to circulate them to our muscles and everywhere else. However, carbs are the perfect example of how nutrient timing principles let you gain the benefit, even from refined or processed carbs that are a “no-no” in general use. Like any other nutrient, if you consume carbs too frequently, too much at one time, or in its processed form, then yes, carbs can have a negative impact on health. “Carbohydrates” (carbs), is a scary word for people, especially because the internet is teaching people that carbs are the devil and will make you fat or give you diabetes. When fueling yourself training for a race or daily workouts, what and when you eat is important to maximize performance and body composition (ratio of muscle mass to body fat). Let’s shed some light on how timing plays a role in your health improvement. Nutrient timing has been proven in making a positive impact on athletic aspirations and chronic conditions that you might be struggling with. So, if you’re already practicing this but are looking for additional ways to make improvements to your health, look into nutrient timing. Eating well (meals rich in non-starchy vegetables, high fiber, low in processed foods, moderate sodium intake, minimal high-fat meats, and more mono/polyunsaturated fat) makes for a positive impact on one’s health. Well, the answer is that you need to pay attention to both, and doing so doesn’t have to be complicated. An honest question is, “what should I focus on? Quality or timing?” If you ask, you may learn that what you eat is key, BUT you also may hear that timing is everything. You wake up one day and it smacks you right in the face you say to yourself: “I have to make a chan ge!” Whether it’s to reverse backsliding health or to take your good health to another level.

Timing is everything sse