https://www.bodyandsoul.com.

au/nutrition/nutrition-tips/the-best-time-of-the-day-to-eat-carbs-
will-surprise-you/news-story/10994e6dffdd4159ec034364e3a7b23e

The best time of the day to eat carbs will

surprise you
If you eat carbs the right way, your body will burn more fat during the day.

Miranda Larbi

The SunAugust 24, 20188:20am

Source: iStockSource:BodyAndSoul

If you eat carbs the right way, your body will burn more fat during the day.

For years, the dieting industry has told us that carbs make us fat - that pasta is bad for us,
potatoes make us pile on the pounds, and bread is the devil. But recent research has proved
that eating carbs can actually help you to live longer.

Those who follow low-carb regimes tend to consume less healthy fruit, veg and grains and all
that can lead to a loss of nutrients, harmful inflammation and biological ageing. But if you do
want to lose weight, sleep better and reduce bloating, then you might want to consider when
you consume carbs. Having them at night - contrary to popular belief - may well be the best
time.

Yep, that means risotto and jacket potatoes are back on the dinner menu."Carb backloading"
is where you eat carbs when your body is most likely to store them as glycogen (sugar) in the
muscles - later in the day post-work out- rather than at a time when the body stores them as
fat - in the morning. It's something that bodybuilders have been doing for some time and
Made in Chelsea-turned-fitness-gurus, Louise Thompson and her PT boyfriend Ryan, are big
fans.

Backloading doesn't mean chowing down on a load of pizza at night - it just means
consuming the right kinds of carbs, think whole grain pasta, lentils, sweet potato in the
evening so that your body doesn't rely on them to function during the day. In other words,
we're trying to push our bodies to enter ketosis, the state of using our fat reserves for energy.
Our bodies love using glucose as the first point of energy because it's so easy to break down.
Take that away by consuming mainly fats and protein, and our bodies start to burn the fat
already stored up.

So for breakfast, that'd mean replacing your cereal or porridge with something like avocado
and eggs on seed bread, or a protein-rich chia pudding. At lunch, get your carbohydrates from
things like fruit and veg, and then in the evening, stock up on your standard whole grain
carbs. Laurence Fountain, founder and head trainer of body transformation gym, Salus
London, told The Sun that carb backloading is part of something called "circadian rhythm
dieting"." By taking away carbs during the day, you’ve got a more effective release of
catecholamines (hormones including adrenaline). That means that you decrease blood sugars
and set the body up for lipolysis - pulling out fat from fat cells," he said.

By limiting your carb intake during the day, you're keeping your blood sugar low.And that's
going to make your more sympathetic nervous system-dominant, the part of your nervous
system responsible for your fight or flight mode." That promotes catabolism (the breakdown
of mass), but in the evening you want to be more anabolism (the storing of energy) - bringing
down the nervous system to put you in more a parasympathetic state, so taking you out for
fight or flight," Laurence explained.

Circadian rhythm dieting - eating around your natural biological clock - helps you to produce
serotonin, the happy hormone." Most natural sources of carbs will contain glucose-disposal
agents - minerals that will lower and control blood sugar which is really essential for not
being too stimulated at night," Laurence added." They also replenish muscle glycogen stores,
especially if you've worked out during the day." So that means going to bed feeling happier,
more satisfied and more relaxed.

We need carbs to function - our brains and bodies rely on the glucose that comes from carbs.
Cutting all carbs out can leave you feeling tired and moody. When we're low on glucose,
that's when our bodies go into fight or flight mode (those catecholamines again!). That state
can be useful in getting us moving in the morning and feeling more alert - and we could
probably all do with feeling more alert in the mornings. If you do want to eat carbs for
breakfast, try to make sure that you're adding fat and protein to the mix in order to remain
fuller for longer. But if fat burning - and maintaining that level of alertness throughout your
day - is your aim, you might be better off leaving the oats until later in the day. You've never
really lived until you've had an 8pm bowl of chocolate porridge.

https://www.muscleandfitness.com/nutrition/healthy-eating/best-times-day-eat-protein-carbs-and-
fat/

The Best Times of Day to Eat Protein,

Carbs, and Fat
You are what you eat—but are you also when you eat? Here’s what
registered dietitians say about nutrient timing to optimize your workouts
and recovery.
by Natalie Rizzo, MS, RD

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John Kuczala / Getty

Have you ever noticed that breakfast foods are really carb-heavy (looking at you, French
toast) and dinner foods are very rich in protein? What’s the deal with that?
Point is: While the standard American diet might make it seem like there’s a particular order
to eating certain macros at particular times of the day, the old-school American approach
might not be right for everyone—especially if you’re focused on fitness and your physique.

So we asked registered dietitians if the time of the day should influence your macro intake.
Unsurprisingly, they suggested that eating right not be as simple as the numbers on the clock.
Here’s what they had to say about the best times of day to eat proteins, carbs, and fats.

1 of 6

Hero Images / Getty

The time of exercise matters more than the time of day

Timed eating of carbohydrates, proteins, and fats may significantly affect how the body
responds to exercise, according to the official position of the International Society of Sports
Nutrition (ISSN). In other words, when nutrients are timed properly, it can lead to significant
training gains.

“I like to relate ‘the time of eating’ less to ‘the time of day’, and more to ‘the time of exercise
and recovery,’” says North Carolina-based registered dietitian Diane Boyd, L.D.N.

Boston-based registered dietitian Lauren Sharifi, R.D., counsels her clients with the same
advice: “I often recommend distributing macros based on when you work out or train. A
morning workout routine would suggest more carb-heavy breakfast, while an afternoon or
evening workout routine would suggest a more carb-heavy dinner.”

With this approach in mind, here’s how to create a macro plan that works for you. 

2 of 6

Viktorné Lupaneszku / Getty

Before a workout: Focus on carbohydrates with some protein

“In general, athletes perform best with some carbohydrates on board,” says Boyd. The ISSN
agrees, but notes that a mix of carbohydrates and protein can increase muscle growth. They
recommend eating 1-2g of carbs per kg of body weight, and 0.15-0.25g of protein per kg,
three to four hours before a workout. For a 180-pound guy, that’s about 80 grams of carbs
and 15 grams of protein prior to a workout.

“My typical rule of thumb: a high-carb, moderate-protein, lower-fat snack 15-30 minutes
before working out, or a balanced meal two hours before working out,” says Sharifi.
3 of 6

Joff Lee

After a workout, prioritize what you need

“Post-exercise recovery differs with respect to the type of exercise. Cardio recovery requires
primarily carbs with smaller portions of protein, while strength training recovery calls for
protein,” says Boyd.

The ISSN suggests ingesting essential amino acids within three hours of exercise to increase
muscle synthesis. Adding carbs to protein may increase this response. Research has also
found that including 0.1 gram of creatine per kilogram of body weight to a carb and protein
recovery meal may further stimulate muscle growth.

4 of 6

Brian Macdonald / Getty

If you’re eating for weight loss, prioritize protein

Many, many, (many) studies find that eating protein at breakfast promotes weight loss.
(That’s why many conventional breakfast cereals are now starting to add protein to their
products.) Although this study was performed in women, the results suggest that eating 30 or
39 grams of protein at breakfast can help with appetite control throughout the day in both
men and women. Participants in the study actually felt less hungry throughout the morning
and ate fewer calories at lunch, therefore inducing weight loss.

So if you’re looking to shed a few pounds, feel free to add an extra egg at breakfast or double
the yogurt in your smoothie.

5 of 6

Tetra Images / Getty

Nighttime Eating

There’s a popular myth that eating after 8pm will make you fat. The research on nighttime
eating is very limited, but the few studies on this topic suggest that might not be the case. One
study actually found that consuming a caloric beverage prior to sleep, regardless of type,
increased resting energy expenditure—aka the amount of calories your body naturally burns
—the next morning. Another review suggests that when training or competition occurs late in
the evening or early in the morning, pre-sleep nutrition can help maximize athletic
performance. 

6 of 6

Lucia Lambriex / Getty

Bottom line: You are what you eat, too

While macronutrient timing is important, don’t ignore the quality of your macronutrient
intake, either. This may sound like common sense, but if your carbs consist of donuts and
your protein is bacon, it doesn’t matter what time of the day you eat—you won’t be able to
achieve your fittest state. Opt for lean proteins, whole grains, healthy fats and fruits and
vegetables to see the biggest gains, no matter when you eat.

https://www.bustle.com/p/the-best-times-of-days-to-eat-fats-carbs-proteins-to-get-the-maximum-
benefits-30783

The Best Times Of Days To Eat Fats, Carbs

& Proteins To Get The Maximum Benefits
By Isadora Baum, CHC

Jan. 25, 2017

Making time in the day to get enough nutrients can make a huge difference in your health and
happiness, and knowing what times of the day are best for certain food groups is even better.
Knowing when to eat certain nutrients in the day for optimal body performance, brain
activity, and a balanced mood will help you be more productive at work, in your workouts,
and when out in social situations.

As a certified health coach, I work with clients on putting their bodies and minds at a huge
advantage, where they're able to effectively get through the day's tasks, stay alert and
energized, and feel balanced enough in their schedules to sleep and eat well. While it's best to
get a good balance of protein, fats, and carbs, there are certain periods in the day that are
better suited for these nutrients, where the body is best able to absorb, digest, or use them in a
healthy manner. Here are the best times of day to eat fats, carbs, and fats, according to some
top nutritional experts. With a few simple tweaks in your eating schedule, you'll find your
body to be running at optimal speed and have more energy and motivation in your day.

1. Avoiding Excess Protein At Night

According to Elizabeth Ann Shaw, MS, RDN, CLT, over email with Bustle, "if you are more
prone to indigestion, it's best to refrain from high fat and hard to digest proteins late in the
evening and a nice PM snack of whole grain oatmeal and cinnamon may be better tolerated."
Stick with something simple in the late hours if you're known to have stomach issues after
meals.

2. Eating Protein At Breakfast

While Shaw says that you should just listen to your body (sometimes that muffin in the a.m.
might be just what you need, Shaw adds), eating protein has been found to be super beneficial
for powering the day. Shaw likes an "egg omelet for breakfast." You can also make protein
muffins, by trading a few simple, refined ingredients for complex ones.

3. Eating Healthy Fats At Breakfast

According to Pamela Nisevich Bede, MS, RD of Abbott, over email with Bustle, "when
consuming foods high in fat, aim to consume at breakfast or mid-morning, and healthy
options include nut butters, protein-rich eggs, or whole milk Greek yogurt. Bede explains,
"the fat in these items will provide energy that not only can be burned off throughout the day
but in addition, fat is a satiating nutrient and will tide you over and help to avoid cravings that
might pop up early, should you only have simple sugars or carbs for breakfast."

4. Avoiding Fatty Foods Late At Night

According to Susan Berkman, a registered dietician at The Ohio state University Wexner
Medical Center, over email with Bustle, "meals should contain a small amount of each type
of macronutrient, however, there are some circumstances where your body has a higher
demand for a certain type of nutrient." Eating too large of quantities of high-fat items could
be problematic late at night. "It can take 2-4 hours for fat to digest, so if you eat it too late in
the evening, your body won’t have as much time to utilize this energy before storing it," says
Berkman.

5. Eating Carbs Before Working Out

"Before you exercise, nourish your body with carbohydrates. These will provide the kind of
'fast acting' energy that you need when you are physically active," says Berkman. Your body
needs an immediate source of energy, so aim for something that is in the 150-200 calorie
range, rather than something that is too dense. "Watch the fiber in those whole grains and
fresh fruits," cautions Bede. “If you’re looking for a quick, light pre-workout snack, look for
an option with quality carbohydrates that’s lower in fat and fiber, like a bar and some
protein," advises Stephanie Perruzza, MS, RD, CDN & KIND Health & Wellness
Communications Specialist, over email with Bustle. Perruzza recommends Pressed by KIND
Strawberry Apple Chia "with some protein from ½ ounce of almonds or 1 tablespoon of nut
butter.”

6. Eating Protein & Carbs After Working Out

"After a workout, you need to replenish your body with carbs and protein – within 30
minutes," says Berkman. "As your body works to repair and build your muscles, you need
protein to provide essential amino acids needed in this process, and since you’ve depleted
your glycogen stores while exercising, you need to replenish this by eating carbs," Berkman
explains. "Nutrient timing post-exercise calls for a mix of carbs and protein (in a 2:1-4:1
ratio) within 45 minutes post exercise," adds Bede. Try a Greek yogurt with fresh fruit and
almonds, or a slice of toast with a banana and peanut butter.

7. Eating Complex Carbohydrates At Night

According to Bede, "the best time to consume carbohydrates is in the evening at dinnertime,
as blood samples from the research subjects showed eating carbs in the evening beneficially
modified leptin - a satiety hormone - and adiponectin, a protein that regulates insulin
secretion." However, eating healthy carbohydrates in modest portions is key, as "a
contrasting theory that many dieticians have adopted recently is to recommend eating the
bulk of your carbohydrates for the day at breakfast as your body will then burn off the
carbohydrates early in the day and burn fat for the duration." However, "this theory remains
unproven in a scientific study," adds Bede.

8. Eating Protein Throughout The Day

"Protein intake is best spread throughout the day according to research recently published by
The American Journal of Clinical Nutrition," says Bede. "The study showed that doubling
your daily protein intake can help you build more muscle and burn more fat when you’re
cutting calories and performing high-intensity exercise," adds Bede. "You’ll want to break
this intake into 3-5 doses throughout the day and aim to consume at least 30 grams of protein
at most meals and snacks," Bede recommends. There are some great ways to add protein to
your diet in these smaller amounts for sustained energy.
If you're hoping to prep your body for whatever it may need to tackle with fuel and resources,
consider shaping your eating habits and schedule to better fit these time periods. Your body
will appreciate the extra care.

https://www.healthline.com/nutrition/best-time-to-eat-carbs

Is There a Best Time to Eat Carbs?

 Types of carbs
 Carb intake timing
 Bottom line

Many people consider carbs an important part of a balanced diet, while others believe that
they should be limited or avoided entirely.

However, not all carbs are detrimental to your health.

In fact, research shows that they can play an important role in your health and fitness goals,
such as by helping build muscle and improving athletic performance (1Trusted Source).

Whether your diet is high or low in carbs, you may wonder if when you eat them matters.

This article discusses whether there’s a best time to eat carbs.

Different types of carbs

Carbs are one of the three macronutrients, alongside fat and protein.

They’re your body’s preferred source of fuel and provide 4 calories per gram. Most carbs are
broken down into glucose, a type of sugar that can be easily used for energy (2Trusted
Source).

There are two main types of dietary carbs (3Trusted Source):

 Simple carbs. These contain one or two sugar molecules. Foods that are high in simple carbs
include sugar, fruits, fruit juice, honey, and milk.
 Complex carbs. These have three or more sugar molecules. Foods that are high in complex
carbs include oats, brown rice, quinoa, and sweet potatoes.

Generally speaking, complex carbs are healthier, as they pack more nutrients and fiber and
take longer to digest, making them a more filling option (3Trusted Source).

That said, simple carbs can be a better source of fuel in some instances, especially if you have
a workout that starts within an hour. That’s because your body breaks them down and absorbs
them more quickly (4Trusted Source).
Though carbs are an important source of fuel, eating too many can lead to weight gain. If you
eat more carbs than your body needs, they’re stored as fat for later use.

Summary The two main types of carbs are simple and complex carbs. While complex carbs are
generally the healthier option, simple carbs can be useful in situations in which you need energy
quickly, such as within an hour before a workout.

Is there a best time to eat carbs?

You may wonder whether timing matters when it comes to eating carbs.

The following section reviews the research on the best time to eat carbs for different goals.

To lose weight

When it comes to fat loss, research on the best time to eat carbs is inconsistent.

In one 6-month study, 78 obese adults were asked to follow a low-calorie diet that involved
eating carbs either only at dinner or at every meal. The dinner-only group lost more total
weight and body fat and felt fuller than those who ate carbs at every meal (5Trusted Source).

Conversely, another study in 58 obese men following a low-calorie diet with either more
carbs at lunch or dinner found that both diets were similarly effective for fat loss (6Trusted
Source).

Meanwhile, a recent study observed that your body is better at burning carbs in the morning
and fat in the evening, meaning that carbs should be consumed earlier in the day for optimal
fat burning (7Trusted Source).

Also, several studies indicate that weight gain tends to occur with eating more calories later
in the day, so larger, carb-rich meals in the evening may hinder fat loss (8Trusted Source,
9Trusted Source, 10Trusted Source).

Due to these mixed results, it’s unclear whether there’s a best time to eat carbs for fat loss.

Additionally, your total carb intake is likely more important than timing, as eating too many
carbs or calories from other nutrients can hinder weight loss (11Trusted Source).

Aim to choose more fiber-rich, complex carbs like oats and quinoa over refined carbs like
white bread, white pasta, and pastries, as the former are generally more filling.

To build muscle

Carbs are an important source of calories for people looking to build muscle mass. However,
only a few studies have looked into timing carb intake for this purpose.

Some studies find that consuming carbs along with protein within a few hours after a workout
may help increase protein synthesis, which is the process by which your body builds muscle
(12Trusted Source, 13Trusted Source).
Yet, other studies indicate that eating protein on its own post-workout is just as effective at
stimulating protein synthesis as consuming protein along with carbs (14Trusted Source,
15Trusted Source, 16Trusted Source, 17Trusted Source).

That said, when resistance training, your body relies significantly on carbs as a source of fuel,
so a carb-rich pre-workout meal or snack may help you perform better in the gym (1Trusted
Source).

In addition, carbs have a protein-sparing effect, which means that your body prefers to use
carbs for energy instead of proteins. As a result, it can use protein for other purposes, such as
building muscle, when your carb intake is higher (18Trusted Source).

Moreover, eating carbs after a workout may slow the breakdown of protein that occurs post-
workout, which may aid muscle growth (19Trusted Source).

Still, for most people, eating adequate amounts of healthy complex carbs throughout the day
is more important for building muscle than timing.

For athletic performance and recovery

Athletes and people who exercise intensely can benefit from timing their carb intake.

Research shows that eating carbs before and after a workout can help athletes perform longer
and recover more quickly. It also reduces muscle damage and soreness (1Trusted Source).

That’s because exercising for long periods can deplete your muscle glycogen stores (the
storage form of carbs), which are your body’s main source of fuel.

Consuming carbs at least 3–4 hours before a workout can help athletes exercise for prolonged
periods, while consuming them within 30 minutes to 4 hours after a workout can help restore
your glycogen stores (1Trusted Source, 20Trusted Source).

What’s more, having protein alongside a source of carbs after an intense workout can further
help your body replenish its glycogen stores, all while aiding muscle repair (1Trusted
Source).

While athletes and people who exercise multiple times per day can benefit from timing carb
intake around workouts, research indicates that it’s less important for the average person.

For the ketogenic diet

The ketogenic, or keto, diet is a very-low-carb, high-fat, moderate-protein diet, often used to
lose weight.

It typically involves restricting carb intake to less than 50 grams per day to reach and
maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs
(21Trusted Source).

Currently, evidence to suggest that timing your carb intake to aid weight loss on a keto diet is
lacking.
However, if you’re an active person, timing your carb intake around your workouts may
improve your performance. This is known as a targeted ketogenic diet (22Trusted Source).

Furthermore, if you experience insomnia while on a ketogenic diet, eating carbs closer to
bedtime may help you relax and fall asleep faster, according to some research (23Trusted
Source, 24Trusted Source).

Summary Eating carbs at certain times does not appear to improve weight loss on low-calorie or
ketogenic diets. However, timing carb intake around workouts can benefit athletes and people who
exercise heavily.
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The bottom line

Carbs can play an important role in many health and fitness goals.

Athletes and people who exercise multiple times a day may improve their performance by
eating carbs before a workout and speed up recovery by eating them afterward.

Still, for the average person, timing seems to be less important than choosing high-quality,
complex carbs and watching your total calorie intake.