If there is a key question, both in the fitness world and at the general level, is how many meals should I make per day? Or what to eat every hour ?. Today we talk about the distribution of macros throughout the day. Dinner and hydrates, myth or reality?
On countless occasions we have heard, for example, carbohydrate intake should never be done from mid – afternoon, it is true or is a mythological belief ? From here the debate is served.
The general belief and that many of us continued for years, both fitness practitioners and people who simply wanted to lose weight with a hypocaloric diet, is that the big hydrates, in the afternoon / night, were going to end up turning into fat because it was going To have surplus of glycogen since it was not going to do more exercise later.
The first thing is to know our needs
Whether dining hydrates you we will pay dividends or the opposite, a subject that soon will address, first and foremost to start ask the question today is to know our needs daily macros, in this case of hydrates, and respect them.
From here, many argue that given these personal needs and covering them, the decision hydrates does not matter whether an hour or another day, even at dinner, and as an example of this are the athletes who are used To do it.
But what is clear is that most, unfortunately, we are not elite athletes, that we would like many more, right? So let’s see what science tells us about this, is it important to know when to recharge or voucher with our needs?
What Science Says …
According to studies like Sofer or Nancy L.Keim becomes clear that addressing the timing (meal times) and sharing macros throughout the day, people who eat as many carbohydrates in one meal, usually in dinner, data show increased fat loss and keeping your muscle mass.
And it is our body is wiser than it seems, since our body is able to control biological chrono rhythms, internally, through a feedback system consisting of proteins, and externally through ambient light and the food.
This control of our biological rhythm chrono will directly affect the metabolism of carbohydrates and fats, but differently in the morning than at night . It is concluded that performing a fat intake early in the morning, when lipid metabolism is more efficient, and a recharge of hydrates at night, without going over our daily needs, will be beneficial to our metabolic flexibility maintained much more stable our blood glucose level throughout the day. Ie without causing insulin spikes.
What happens if we attend to our training schedules?
According to what science indicates, through these studies, it is clear that high recharge hydrates at dinner is not to be taken to avoid, but we can bring benefits but can this vary depending on the schedule of our training ?
Whether we train early in the day as if we do last, the results will be similar and will maintain the benefits of a high HC sampling dinner, and we tell you why.
Although recharge glycogen is higher after training, levels of glucose uptake in muscle remain high for several hours but not recharge with hydrates immediately after muscle wasting.
Science tells us that a high intake hydrates at night gives us an improvement in metabolic flexibility and body composition, of course, not forgetting a correct protein intake and a moderate recharge fat throughout the day, breakfast fats would The ideal.
As you can see, a subject that is quite controversial and sure, with many different opposing points of view. Personally, it is important that everyone know your body and what really works for him . Now what we already know is what science says!