Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 84

•Nutrient timing describes how calories and macronutrients are assigned relative to time throughout the day. Factors of nutrient timing include meal number, meal spacing, meal size, meal macro content, meal food composition, and timing around physical activity.

•Nutrient timing manipulations may not be nearly as powerful as calorie or macronutrient manipulations, but they still provide a tangible and practical benefit to enhancing body composition and performance.

•Daily protein intake should be divided into four to eight meals across the day, each containing one-eighth to one-fourth total daily protein.

•Meals should be larger and more slowly digesting the longer the following intermeal interval will be, but extremely large or small meals should be avoided.

•Daily carbohydrate intake should be biased toward activity periods, with the largest doses generally occurring in the pre-, intra-, and post-training periods.

•Daily fat intake should be biased away from activity periods and instead biased toward longer periods without regular meals, such as sleep or while at work.

•Slow-digesting protein should be the core of your bedtime meal.

•Extreme timing manipulations that sacrifice your daily calories, macros, or sleep quality are not recommended. The latter variables are more impactful to your physique and performance.