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Macros and Nutrient timing for fat loss and muscle gain: 2

Success in both these areas depends on knowing what to eat and when to eat it.

Fat Loss

To incorporate nutrient timing for fat loss we need to avoid carbohydrate intake for most of the day until workout time. This is the way I like to do it with my clients

Pre workout:

WHAT: consume 1 serving of a medium GI fruit such as an apple with two teaspoons of almond butter, do this 40 minutes before you train.

WHY: to optimise muscle glycogen stores for a workout

Post workout:

WHAT: I recommend a banana with raisins and whey protein or 50-70g (dry weight) of white rice with whey protein shake within 40 minutes of finishing your workout.

WHY: after a workout the body is more insulin sensitive and we can take advantage of this by consuming some carbs post workout, this will aid recovery, replenish muscle glycogen stores and promote further insulin sensitivity (important for fat loss).

Your next meal you would go back to low carb/ high protein (with a small amounts of carbs coming from vegetables)

 Muscle gain

Get this right and you can promote a strong anabolic (muscle building) effect. Stick with sweet potato, brown rice, quinoa and plenty of low starchy vegetables throughout the day until pre workout time.

Pre workout:

WHAT: 40 mins before you train consume 70g – 100g porridge oats, almond milk, 20g whey protein and 1/2 teaspoon of cinnamon.

WHY: This will get muscle glycogen stores up and cause a steady anabolic rise in insulin. The cinnamon will encourage carb storage in the muscles rather than the fat cells.

During workout:

WHAT: sip 50 – 80g Vitargo or waxy maize starch with 30 – 40g whey protein during your workout.

WHY: this will cause a quick and continuous rise in blood sugar and insulin during your workout, therefore improving the uptake of amino acids into the muscle and promote growth!

Post Workout:

WHAT: 30 mins – 1 hour after training eat 100- 200g of white rice cooked in coconut oil with 200g – 300g of lean meat such as chicken or turkey.

WHY: this is when you can take advantage of being really insulin sensitive. This meal replenishes muscle glycogen stores, promotes optimal recovery and growth and prevents any muscle catabolism (breakdown), which can often occur without the presence of insulin and amino acids from protein. After this meal go back to your normal daily eating.

In order to calculate your macronutrient intake I recommend the app Myfitnesspal, just enter your food and it will calculate the protein, fat and carbohydrate content.