Weight

  • Body Composition, Diets, Meal Timing, Metabolism, Weight

    Is the best time to eat earlier or later in the day?

    Nowadays most people’s schedules are insanely busy. Running from one thing to the next and back all day. Student athletes have to navigate not only their classes but training and travel schedules. Working individuals may not be any better with early meetings and frequent travel as well. Technology also allows for 24/7 access meaning meetings at all hours. Busy schedules are wrecking havoc on when people are able to eat. Thus if making the effort to prioritize your schedule around nutrition, when is the best time to eat to eat?

    Latest findings on the best time to eat

    Recently a new study came out looking to answer that very question. Physiologically the results were fairly one-sided in favor or eating earlier in the day. Eating later resulted in a decreased level of the body’s hormones responsible for feeling full, leptin. Still at the hormonal level, eating later increased the actual pathways encouraging storing calories as fat. So while feeling hungrier it also appeared to decrease actual metabolism rates and overall body temperatures. A decreased natural calorie burn alongside feeling more hungry with and increased fat storage sounds like a recipe for disaster. Regardless your personal goals, this increased susceptibility to increased weight and specifically increased fat is far from ideal. Performance and overall health both take a hit with that.

    Support for breakfast

    Breakfast with a strong case for being the best time to eat.

    Breakfast is the most important meal of the day! That phrase isn’t going anywhere anytime soon with a strong case for being the best time to eat. Eating earlier in the day help provide the body energy for when most of us are likely to be most active. Having a full fuel tank to get us through the day is a lot more helpful than eating and having all that energy just for us to get ready for bed later in the day. Athletes in particular will benefit a lot from having breakfast. Many training sessions are early in the day so having that extra energy ensures the ability to train at your peak level. It’s also a great time to provide some extra protein to maximize recovery and overall body composition goals.

    Why do so many people tend to eat later?

    Just like us, our body is a creature of habit. If we do (or don’t) do something consistently the body adapts to expect it. Prime example being the popular line “I’m just not hungry in the morning.” Following that up with the question of when the last time they had eaten breakfast, they typically either won’t know or it is years ago. Due to this the body has gotten into a routine of not expecting breakfast and doesn’t send signals encouraging it. Just because that signal isn’t coming through, doesn’t mean breakfast should be ignored. Slowly reintroducing breakfast can start to get the metabolism ramped up in the morning again and get into a new routine actually wanting breakfast!

    Claiming not to have enough time for breakfast is another all too common response as well. Overcoming this involves one of two strategies for most people if honest with themselves. Setting the alarm just a few minutes earlier is the first strategy to get out of bed and make something. Strategy number two is to prepare breakfast the night before so it can just be grabbed and taken to go. Those stating to not enjoy breakfast can rest at ease as well! Just because it’s breakfast time, doesn’t mean you have to have traditional breakfast food. Eat the foods that you enjoy but make sure they are quality things and providing you the nutrients you need. If truly wanting to work on being an earlier eater there is a way to do it.

    So when should you be eating?

    All things considered, earlier in the day is the best time to eat. Certain situations for some specific goals may justify a different strategy such as intermittent fasting or fasted training but those are the exception. Especially for athletes with the traditional training schedules and higher overall calorie needs eating early is essential. Early eating provides needed energy for their training and to ensure adequate overall calorie needs are met. Athlete’s skipping an early meal put themselves behind the 8-ball right out of the gate having to play catch up the rest of the day. Body composition is a top priority for many athletes as well and all things combined reinforces the preference of earlier eating. After writing this I feel like I need to whip up an omelet!

    Study referenced: click here

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  • Body Composition, Energy, Metabolism, Performance, Weight

    Fasted exercise has some benefits, but not top peak performance

    Training in a fasted state is something that has been fairly popular. Many enjoy it because they don’t like the feeling of being too full during physical activity. Others are a bit more intentional with fasted exercise though and are looking for specific benefits. Typically these benefits are related to body composition or weight goals but it needs to be done in a smart manner. Specifically, not when in a situation where needing to perform at one’s peak potential.

    What is fasted exercise and why do it?

    Fasted exercise is when training in a fasted state, meaning not eating anything before it. Most people do this by working out first thing in the morning. Other common times are done several hours after their previous meal or by having a cardio session after an intense workout just occurred. The main goal is to be working out when the body has low glycogen and overall energy stores. What happens then is the body is forced to pull from fat stores to produce the needed energy.

    Increased fat burn and body composition

    By forcing the body to use fat for energy, the body is being trained to use fat more easily. In theory this should help the body to burn fat throughout the day more as well. So not only during the workout is the body using more fat, but it could potentially last even after leaving the gym as well. People seeking improvements in body composition are very interested in this strategy because of that effect right there. What’s important to keep in mind though is training with a low/empty fuel tank can make it a lot harder to train at a level you normally would.

    Performance impact

    Having that low fuel tank is what could negatively impact your performance in that moment. If trying to make that fat burn change in the body, don’t try that strategy when doing an intense and competitive session. You also want to be careful not to try fasted exercise if simply looking to lose weight. It’s likely you will fatigue a bit earlier in this situation which could decrease the overall work done in that session. Save this for light sessions. Peak performance requires peak energy on hand!

    When to try fasted exercise

    Low intensity, cardio focused sessions typically is best. Having a set amount of work that’s to be completed helps too. That makes sure you still get the total amount of work in while getting the fat burn benefits. As always, you need to make sure you’re still staying hydrated. Most importantly please do not do this on intense training days, especially not on competition days! Your performance will almost always be better with a little food. If worried about feeling full, keep the snack before hand light. Stick to foods you know and that sit well for you. Liquids are easiest to digest and would be a great option to consider as well.

    Study referenced: click here

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  • Body Composition, Diets, Macronutrients, Metabolism, Weight, Wellness

    Metabolism Changes To Keep In Mind During Weight Loss

    Weight loss is one of the most common nutrition goals amongst any population. The formula is basic that everyone has heard regarding eat less and move more for the calories in, calories out idea. But it isn’t talked about as much how the metabolism changes with weight loss. Those changes are why many tend to regain the weight they just lost.

    How the metabolism changes

    The body tries really hard to stay at its current weight. No matter if someone’s goal is weight loss or weight gain, the body fights it a little bit. Change is hard for everyone, our body’s included! Two hormones in particular drive this; leptin and ghrelin.

    Leptin is what helps us to feel full. After a big meal, leptin levels increase and signal to the brain “ok, that’s enough” to stop eating. Ghrelin is the opposite and makes us feel hungry when we need to eat. Long periods without food, ghrelin levels increase until we eat something.

    When losing weight, these signals get a little mixed up. To try and keep the body weight at the same level, leptin levels become reduced. The signal and how loud leptin is shouting that the body is full also decreases. These things result in feeling more hungry and thus eating more.

    Rate of weight loss

    How quickly someone loses weight can impact these effects. Slow and steady is the key. The faster weight is lost, the greater amount of that weight tends to be muscle. This obviously isn’t ideal! By going at a “slow” rate of around 0.5-1.0 pounds lost per week, that can be a great rate to preserve one’s muscle. That muscle is what will help to keep the metabolism burning to maintain the weight that is lost.

    On the other hand losing weight quickly comes at the expense of muscle. The metabolism changes with that are that it begins to slow down. Ghrelin levels increase quite a bit as well which can lead to overeating or sometimes even binge eating. It’s a recipe for potential disaster. This is a big reason why many people who regain their weight, had originally lost that weight in a fairly quick manner.

    Foods that can help

    There are some foods that can be a bit more helpful than others though. Those foods are ones higher in protein and fiber. Both of these nutrients provide more satiety and help to create that fullness feeling. As discussed earlier, that fullness feeling can be a challenge so focusing on protein and fiber rich foods can help ease some of those hunger pains.

    Increasing one’s protein intake will also help maintain muscle mass. We work hard for our muscle and if we cut weight we want to make sure it isn’t lost. Eating extra protein helps the body to repair and rebuild any potential muscle damage. Aiming for right around 1 gram of protein per pound of body weight is a good reference point.

    Diet breaks and refeeds

    There are different theories on the best way to reduce calories for weight loss. The most common and typical strategy is a continuous calorie restriction. This is where day in and day out calories are pulled back a bit. Some feel that this long term restriction can cause the body to adapt and slow metabolism down. Based on this thinking, adding in some times for a diet break or a refeed can help avoid that slow down. What this can typically look like is 5 days of a bit more sever restriction with then going back up to a weight maintenance level of calories for 2 days. Overall there is still a total calorie deficit resulting in a similar weight loss.

    Study so far show no actual difference between the two strategies. For athletes though, strategically adding in a refeed can be great when those are timed around competition when maximum performance is the key. The biggest difference in these strategies seem to be the psychological effects. If being able to have a day or two of maintenance calories allows someone to relax a bit and overall help increase the sustainability of their diet then it’s worth it. For those who would feel worse with bouncing back and forth, the consistent restriction is better. Everyone responds differently to different things so it’s finding what works for that person specifically.

    Key points to limit metabolism changes

    – Slow and stead rate of weight loss

    – Increase protein intake

    – Focus on high fiber foods

    – Caloric deficit is the goal

    – Best eating strategy for caloric restriction is unique to each person

    – Continue lifting weights to maintain muscle mass

    Study referenced: click here

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  • Energy, Hydration, Macronutrients, Recovery, Weight, Wellness

    Did you order a coffee or was it dessert?

    Ordering a coffee is no longer as easy as simply saying “one coffee please”. Prepare for a flood of questions to follow if you do say that. Do you want a pump of vanilla or caramel? Do you want light, medium or dark roast? Drip or French press? Brazil or Costa Rica beans? Leave room? With whip? ….. Just a plain black cup of coffee please.

    Sneaky calories in your coffee

    Most coffee additions don’t come free. They bring extra calories along for the ride, most of which are in the form of sugar to boot. Extra calories and some sugar may have their time and place, but typically not if it’s your off day and are spending most of the day lounging and recovering.

    Seasonal specialty drinks in particular tend to contain a lot of extra sugar. I’m looking at you pumpkin spiced lattes! While the flavor can certainly be delicious and tempting, they need to be consumed sparingly. Due to the added ingredients, it’s best to view these types of items as dessert. Like desserts, they can certainly be enjoyed but just done so sparingly.

    Cup of pumpkin spice latte with whipped cream showing the additions coffee now has.

    Substitutions for your order

    There are several swaps that you can make with your order to ensure you can enjoy your beverage while also meeting your nutrition needs. The first step though is to be ok with asking! You need to be ok with asking what options are available and then asking for them. It’s all too common for the mindset to be “I don’t want to be a bother and will simply take it the way it is, good or bad.” You’re not being a bother or an inconvenience! Those substitutions are available for a reason and are intended to be used so don’t be afraid to ask for them.

    Cream or milk being poured into a cup of iced coffee.

    One of the most popular additions to coffee is milk/cream. The world of dairy alternatives has exploded in the past few years and there are now more options than ever. Some things to be mindful of is that heavy cream and half-&-half are going to be your highest calorie options consisting of mainly fat. Those looking for a bit of extra protein though would benefit from actual milk. Skim will be the lowest in calories and whole being the highest. For those who are lactose intolerant or wanting some low calorie alternatives, unsweetened almond milk can be great as well.

    Syrups are another popular addition with so many flavors and options. The good news about the variety and options is that many have now sugar free options as well. This is a great way to be able to enjoy the flavors you’re desiring while also avoiding any additional sugar that we may not want. Now if this coffee is part of a pre-training or pre-game beverage to have some extra caffeine with things, the regular syrup could be ok with the extra carbs. Your body will use that extra energy to help with high intensity activities. As mentioned previously though, if we’re not doing too much that day the sugar free option may be the better call!

    Type of roast impacts caffeine content

    Light, medium and dark roasts have more differences than just the flavor. The type of roast chosen actually has a big impact on the caffeine content of the coffee. Contrary to what may assume, dark roast does NOT have the highest caffeine content. While it does have a more bitter taste, it actually has the least amount of caffeine. If needing a bigger pick-me-up or in preparation for a game, light roast is your roast of choice.

    Coffee beans surrounding a Starbucks cup representing different roasts.

    Some people though do respond negatively to caffeine. Like everything it’s important to make sure and try having any coffee you’re considering before a practice. If your body feels good with it, then feel free to incorporate it before a game.

    Enjoy your coffee everyone! Just make sure you order it in a manner that matches your performance and health goals. Now it’s time for me to go pour myself a cup after all of this coffee talk. Cheers!

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  • Body Composition, Muscle, Performance, Weight

    Lose Fat, Build Muscle, Have Patience

    To lose fat while preserving muscle, patience is king

    “I want to lose fat and build muscle” can be worded many ways. No matter how you want to phrase it though, that is one of the most popular topics in nutrition. Many people are trying to achieve this trade of fat to muscle and are willing to try just about anything to do so. That is a recipe for a lot of potential problems.

    It’s hard work to build muscle in the first place! And if looking to lose fat, we don’t want to lose that muscle along with it. For the body to lose weight it comes down to consuming less calories than our body burns. To keep the body going though it needs to still get energy from somewhere. Our goal is to get the body to focus on pulling from fat for that energy.

    The faster that weight is lost though, the greater the risk that muscle will be pulled from. Faster weight loss means less calories being consumed and naturally the body is looking for energy wherever it can get it to keep going. That is the formula for when muscle becomes collateral damage. While the scale may have a lower number, what’s lost to quickly get there likely isn’t worth it.

    So then how can we lose fat while building muscle?

    1) Hard work in the gym

    Again, it was a lot of work to build muscle in the first place. That doesn’t change during this time period where we are looking to lose fat. Keep lifting and stimulating that muscle growth.

    Athlete working out in gym doing a deadlift.
    Clock on the grass representing patience.

    2) Patience

    A weight loss of ~0.5 pound to 1 pound per week is a good rate. This slower rate loss allows the ability to still provide enough calories to fuel our workouts and our muscles while still losing weight.

    3) Extra protein

    Having extra protein will provide the building blocks to help the body build and maintain muscle. Aim for around 1 gram of protein per pound of body weight. (Ex: 180 pound person = 180g protein per day)

    Table with protein rich foods surrounding the written word 'protein'.
    A pug puppy dog laying in a bed with its head on a pillow, a blanket pulled up and sleeping with its tongue sticking out.

    4) Sleep

    Turn off Fortnite and go to bed! When we sleep our body does the most recovery and muscle building/repairing. If we don’t get enough sleep our body has an increase in stress as well. This added stress can cause a hormonal shift making it tougher to lose fat as well as to build muscle. So go to sleep! Sometimes the simplest advice is the toughest to do.

    Focusing on these keys and doing them consistently will set you up beautifully. Like in most situations, good things come to those who wait! Throwing in some sweat and hard work helps too 😉

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