Start with a 9-inch plate. Fill half of it with vegetables, one quarter with protein and one quarter with carbs. But Patton recommends keeping macronutrients balanced at every meal. It processes fuel most efficiently in smaller, more frequent doses. So be consistent throughout the day: Eat three meals and two to three snacks.
If your carb-eating habits leave something to be desired, Patton says these tips can get you on the path to a well-balanced diet:. Our body requires a lot of energy to power through workouts and exercise plans that result in bigger, ripped and stronger muscles.
Where does the body get most of that energy? Usually from proteins coupled with carbohydrates. Everything we eat has an influence on all the body processes including the sleep-wake cycle.
Having carbohydrates at night helps regulate the sleep-wake cycle through the production of serotonin. Consuming a tryptophan source with carbohydrate at night will help synthesize serotonin by helping tryptophan find its way to the brain and there, tryptophan is converted to serotonin. Serotonin further can be converted into melatonin and melatonin is what stimulates sleep by regulating the sleep-wake cycle and as all of us know, sleep is magical for a healthy hormone profile, skin and hair health and even fat loss indirectly.
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The misconception here is that there are certain times of day when the carbs you consume are more likely to be stored as fat, rather than being used as energy. Depending on your work and training schedule, it may not be possible to avoid eating carbs at night. Jump to:. It's a myth that you aren't using up the energy from carbs at night if you're not active or go straight to sleep!
In fact, eating carbs at night provides your body with much-needed fuel. Let me explain how your body actually uses carbs. Eating carbs in the evening may help you to have a better sleep by reducing stress hormones like cortisol and boosting serotonin, which helps you to feel relaxed and sleepy.
Your body needs carbohydrates when you are active, but it also burns them when you are at rest. In fact, your body may even burn fat while you sleep. Even when we are resting, there are many essential processes happening inside of our bodies that keep us alive and ensure that we recover from exercise.
These processes require energy received from macronutrients , including carbohydrates, that we eat. The energy you get from carbohydrates will only be stored as fat if it is in excess to your energy requirements. That is an important point that you need to remember. Your total carbohydrate requirements will depend on both your level of activity and your health and fitness goals. Well-timed carbohydrate intake can ensure that you have the energy to train and recover well.
In fact, eating carbs right after a workout can help to repair the micro-damage that you do to your muscles during the workout. This means that your training schedule plays a role in the optimal time to eat carbs. After an evening workout, you NEED carbs to help your muscles recover properly and replenish glycogen stores.
Glycogen is stored in the liver and muscle and can be quickly converted to energy when needed.
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