When and How to Eat

Protein

• Food Type: Protein dense foods
• Food Timing: With each meal
• Food Amount: 1 serving for women (size of palm), 2 servings for men (size of 2 palms)
• Examples: Chicken, Lean Beef, Turkey, Pork, Eggs, Protein Powder

Fats: Saturated

• Timing: No specific timing (except NOT after a training session)
• Amount: 1/3 of intake
• Examples: Animal Fats (eggs, dairy, meats, butter, cheeses, etc.) Coconut Oil, Palm oil

Fats: Monounsaturated

• Timing: No specific timing  (except NOT after a training session)
• Amount: 1/3 of intake
• Examples: Macadamias, pecans, almonds, cashews, pistachios, tahini, pumpkin seeds, hazelnuts, olive oil, avocado

Fats: Polyunsaturated

• Timing: No specific timing  (except NOT after a training session)
• Amount: 1/3 of intake
• Examples: Fish oil, hemp seeds, algae oils, sunflower seeds, walnuts, flax seeds, flax oil, chia seeds, Brazil nuts

Carbohydrates for Fat Loss and Muscle Gain – Exercise Recovery Drink (use sparingly)

• Food Timing (For muscle gain): During and after exercise
• Food Timing (For fat loss): During exercise only
• Examples: Sugary, Protein Rich recovery Drinks

Carbohydrates for Fat Loss and Muscle Gain – Simple Sugars and highly processed starches

• (Eat occasionally/rarely and only during 3 hours after exercise)
• Food Timing (For muscle gain): Immediately after exercise, if at all
• Food Timing (For Fat Loss): Minimize Intake
• Examples: Sugary Sports Drinks, Breakfast Cereals, Soda, Fruit juice, Table Sugar, Sugary desserts, Ice cream, Muffins, Bagels, Other carbohydrate rich snacks

Carbohydrates for Fat Loss and Muscle Gain – Whole Food Minimally Processed Starchy Carbohydrates or Carb Dense Vegetables

• (Eat during the 3 hours after exercise)
• Food Timing (For muscle gain): Eat Soon, within 3 hours after exercise
• Food Timing (For fat Loss): Eat soon, within 1-2 hours after exercise Examples: Bread, Pasta, Rice, Potatoes, Oats, Cereal Grains

Carbohydrates for Fat Loss and Muscle Gain – Fruits and Vegetables

• Food Timing (For muscle gain): Eaten with each meal
• Food Timing (For fat Loss): Eaten with each meal (emphasis on veggies)
• Spinach, Carrots, Tomatoes, Broccoli, Cauliflower, Apples, Oranges, Avocados, Berries

Fiber Rich Carbs

• When: Eat often and any time, especially veggies
• Examples: vegetables, broccoli, kales, spinach, carrots, tomatoes, celery, cucumber, zucchini, beets, bok choy, lettuce, collards, collards, radish, onion, watercress, etc.) Peas, most fruit

Eating Guidelines

1. Meals higher in carbohydrates should likely be lower in fat and vice versa. So if eating higher carbohydrate post exercise meal, fat intake would be lower. Conversely, with a higher fat meal outside the workout window the carb portion should be relatively smaller
2. If you have good carbohydrate tolerance and are looking to gain weight than you can consume carbs throughout the day
3. For those consuming less overall food and/or consuming a plant based diet, getting more fat from whole food sources like (olives, nuts, seeds) instead of refined sources (olive oil, nut oil, seed oil) will provide more protein and fiber