What's even more confusing than the research flip-flopping every decade or so on whether it's okay to eat buttered toast or not? Recent findings indicate that you really need to pay attention to the time of day to determine what to eat.
Yup. One more thing to think about. But the good news is, Resolution #5 is pretty easy to incorporate. You just have to remember two little rules about timing:
1. The morning is the best time for protein and carbs. Go low-carb for the rest of the day.
2. ...Unless you work out. You have up to an hour after a hard workout (the "golden hour") to refuel your body with carbohydrates and protein.
The reasoning behind these rules is simple.
While you're sleeping, you're fasting. Carbohydrates at breakfast deliver glucose to your bloodstream, starting up your brain and muscles. If you eat a big breakfast, you're going to give your body what it needs to perform better mentally and physically (and you might even lose weight). Carbs eaten later in the day are more likely to be processed to make fat.
A few good carb + protein breakfast options:
After a hard workout, your muscles need to rehydrate, regain their glycogen stores and repair damage. During the "golden hour" after a sweaty workout, you can eat the simple carbohydrates (like bananas) that you should normally avoid, because your body processes them differently. Eating enough carbs (and some protein) immediately after a workout will help you feel stronger the next day. Some research recommends chocolate milk.
Beans on Toast Poached Eggs & Toast Points Yogurt & Granola La Crepe Complete Spinach Omelette and Whole-Grain Toast Grilled Cheese Sandwich Cottage Cheese & Sliced Fruit
Here's a more elaborate version of chocolate milk that J sometimes gets post-workout at a local juice bar. Just the thing to dream of while you're on the last, most difficult stretch of your exertions...
Bulldozer SmoothieAnd you'll find more recovery-ready smoothie variations here .
1-2 Tbsp peanut butter
1 scoop chocolate whey protein
(or 1 scoop regular whey protein + 1 tsp cocoa powder)
1 cup milk or soymilk
2 ice cubes
1. Combine banana, peanut butter, protein powder, milk/soymilk and ice in a blender.
2. Blend until smooth, pour into a glass and serve immediately.
So that's it for wellness resolutions this year:
1. Better Brown Bagging
2. Rearrange the Plate
3. Get Cultured
4. Keep it Low & Slow
...aaand #5: It's All in the Timing
Know a great one you think I've missed? Working on something worth sharing? Spill the beans in the comments.
To our health!