Applying Nutrition to Daily Life

Now that we have covered the basics and hopefully given you a better understanding of nutrition, you might be asking yourself “how do I apply this to my daily life”? This has been a highly debated subject over the years, and there are numerous diets out there that you can try; the Ketogenic diet, the Caveman diet, and the Atkins diet, just to name a few. But I am going to give you my opinion on what I think is the best all-around plan based not only on research and trials, but my own real-world results geared towards the individual that likes to work out and perform some level of resistance training. Keep in mind that there is no set of golden rules that apply to every single individual. However, I feel that my plan will work for a vast majority of those who stick to the plan.

There is one MAJOR detail that has an enormous impact on your results, how your body processes the food you eat, and body composition that we have not covered yet…. the concept of TIMING. We previously talked about how much you need to eat (calories), and at what percentages each type of food should make up those calories (macros). Now we are going to talk about when to eat certain types of foods to get the best results and optimum utilization by your body.

An Extreme Example

I want to begin this section with an extreme and sort of ridiculous example just to make a point. Let’s say you have done the homework and figured out a good starting point for your daily caloric intake based on your height, weight, age, activity level, and overall goal. Maybe you used one of those online calculators or talked to other friends or acquaintances that are into fitness. The next thing you did was decide on your macro percentages. You could have used my suggestion, or adjusted the numbers because you know you are a little more carb-sensitive than most people.

Now let’s say you separated all your food for the day into macro groups and ate all your carbohydrate foods for breakfast, all your fat food sources for lunch, and then all the protein for dinner. You would still be getting the same calories, at the correct macro percentages, but do you think eating this way would have the same effect as combining foods in different ratios for each meal throughout the day?

Let’s take it a step further and say in my example all your carbohydrates in the morning meal were high-glycemic. This would lead to a huge surge in blood sugar in a short amount of time. Don’t you think that could lead to increased fat storage due to the hormonal response of the body? I am here to tell you that it can. When you eat, as well as the types of food, and in what amounts can greatly affect your body. You might maintain the same body weight due to the daily calories, but your body composition would be different.

Timing, Carbohydrates, and Insulin

When it comes to timing, my entire diet has always been centered around the quantity as well as glycemic index of carbohydrates. When referring to carbohydrates from this aspect, the actual thing you are trying to control is blood sugar level, therefore manipulating insulin. So, the next obvious step would be to explain when to consume each type of carbohydrate, and in what amount.

As stated briefly in another section, insulin is a very anabolic hormone that is secreted by the pancreas to control blood sugar. We can utilize this hormone to build muscle, as well as give them that pumped and full look that many people desire. The effect insulin has on our body is based on how insulin sensitive we are at any given time. The human body is naturally more insulin sensitive early in the day and becomes more insulin resistant later as the day progresses into the evening.

It is more insulin sensitive in the morning because after the average long fast of 8-12 hours since your last meal, your blood sugar is going to be low. When your body is insulin sensitive, it takes less of the hormone to trigger cells to uptake blood sugar, and the process is very efficient. The more insulin resistant you are, the more insulin needs to be secreted to achieve the same effect. If we consume most of our carbs during the times of insulin sensitivity, the better they will be processed by the body, along with avoiding the larger amounts of insulin needed during times of insulin resistance.

On a side note, chronic high blood sugar and chronic high insulin levels are detrimental to the body. Years and years of a poor diet that contains processed foods, sugar, and large amounts of carbohydrates causes extreme insulin resistance. This is where the pancreas constantly needs to produce more and more insulin to deal with constant elevated blood sugar. Eventually, resistance is too high, the pancreas cannot produce enough insulin to keep up, and it leads to Type 2 Diabetes.

Diabetics then must do the job of the pancreas and monitor their blood sugar levels and either inject insulin when blood sugar gets too high or eat sugar-rich foods when it gets too low. Chronically high insulin levels, a condition called insulinemia, also leads to many health problems and is something that needs to be avoided.

Morning Nutrition Strategy

As I just stated, insulin sensitivity is higher earlier in the day; therefore, one optimal time to consume some of your carbohydrates is first thing in the morning. These carbohydrates do not need to be and should not be high glycemic. We are looking for carbohydrates that are moderate to low on the glycemic index such as oatmeal, bread that contains high fiber, or anything else you like that is not digested too quickly. These slow-digesting carbohydrates provide a steady release of glucose into the bloodstream, giving us sustained energy throughout the day.

I personally have a shake that contains liquid egg whites, oatmeal powder, and whey protein with a carbohydrate to protein ratio around 1:1. (I will provide a page with links for all the supplements I take that I know are high quality and I have used for years in case you are interested). This provides me with a good ratio of carbs to protein that can be adjusted and the fiber in the oatmeal powder helps me to feel full.

On a side note, if you are really trying to cut body fat or are overly sensitive to carbohydrates and your total daily amount is on the lower end, skipping carbohydrates first thing in the morning is fine. In the mornings when I am in the phase of trying to get a little bit leaner, I usually just have a coffee with some whey protein isolate mixed in, as well as some coconut oil pills. This is a great fat burning metabolism booster and the mono chain triglycerides (MCT’s) in the coconut oil are a great fat source that is easily metabolized by the body for energy, while the whey protein will help spare muscle tissue.

This allows me to push back my first meal of the day until mid-morning because coffee and protein usually help curb my hunger. If this sounds familiar, it is because it follows ideas taken from intermittent fasting, which I have found really helps with burning body fat. Many people also choose to do fasted cardio first thing in the morning when trying to lose weight. Combining morning low blood sugar levels with exercise forces the body to tap into fat reserves to keep blood sugar at optimum levels, in turn burning more fat.

If you do not want to consume caffeine first thing in the morning or are not a coffee person and are avoiding carbohydrates, you can have eggs or any protein source with a good serving of fat. An excellent choice would be a few hard-boiled whole eggs, egg whites with avocado, or scrambled eggs with cheese and turkey sausage. These are all slow digested food sources and have no impact on blood sugar.

On the other hand, if you have set your calorie and carbohydrate levels more towards a bulking or muscle-building diet, you should consume your carbohydrates and protein upon waking. When I am in the muscle building phase, I have the same egg white, oatmeal powder, and whey protein shake, but my carbohydrate to protein ratio is increased to around 2:1 (my body processes carbohydrates very well). Then as the morning progresses, and my insulin sensitivity starts to decline, I have my second breakfast that includes eggs, cheese, and avocado or yogurt, being more mindful of my carbohydrates.

Besides my morning shake that included oatmeal powder, the meals I consume throughout the day until the evening contain little to no carbohydrates, besides low to medium-glycemic options like vegetables, nuts, and certain fruits. Some of my normal daily meals consist of canned salmon and almonds, a salad topped with protein (tuna, salmon, or chicken) as well as cut fruit and vegetables, or a low carbohydrate protein bar. The majority (>70%) of my carbohydrate consumption revolves around what is the most optimal and crucial time of the day, which I will cover next.

Resistance Training and Insulin Sensitivity

Previously I stated that insulin sensitivity declines as the day progresses, so you might be confused about why I said I normally only consume about 30% of my carbohydrates in the morning. This is because there is one factor that exponentially increases insulin sensitivity and sets off a whole host of biological processes in the body that we can take advantage of; what I am talking about is working out, more specifically resistance training.

Some of the benefits of resistance training are that it increases muscle size, burns calories efficiently, decreases abdominal fat, improves heart health, boosts metabolism, improves mental health, makes bones stronger, improves brain health, and controls blood sugar. Some studies have listed resistance training as the closest thing we have to the fountain of youth. I could go on and on about all the benefits gained from a good training program, but I think you get the picture.

The main benefit I am going to concentrate on here is that it helps control blood sugar. Resistance training does this by increasing insulin sensitivity, but it also massively increases protein synthesis and glucose uptake (up to 600%), increases glycogen storage, and greatly increases amino acid usage.

I want you to concentrate on a 3-hour window revolving around your workout. This is going to be the most valuable time for you to implement a diet plan that will directly impact your body composition and help you reach your goals. If you are doing a low-carbohydrate diet and only have one serving a day, this would be the time to include them.

Intra-Workout Nutrition

If you are in the muscle-building or maintenance phase, it is a great idea to make a shake that you can start drinking about 10 minutes before the gym, and throughout your workout. This drink will have some carbohydrates, a small amount of protein, and you can also add in some leucine which helps increase protein synthesis even further, if you desire.

The approximate numbers for this shake are 20 to 25 grams of high-glycemic carbohydrates, 10-15 grams of whey protein, and 2 grams of leucine. For carbohydrates in most of my shakes, I use Karbolyn, but you are welcome to use dextrose, or any of the other carbohydrate powders on the market designed for this purpose.

These carbohydrates during the workout are going to cause some insulin to be secreted, which will give you a better pump (in studies, insulin has been shown to almost double blood flow to muscles). On the other hand, if you are trying to get lean or lose weight, I do not recommend this intra-workout shake because another side effect of secreting insulin is that it inhibits fat burning, plus not consuming carbohydrates will force your body to burn fat to maintain stable blood sugar levels.

Post-Workout Nutrition

We have now reached the most crucial time of the 3-hour window I mentioned earlier, which is the post-workout period. If you are only going to have carbohydrates once a day, this would be the time. All the benefits of resistance training or your workout of choice are going to shift your body into a muscle-building phase.

You have burned off some of the glycogen stores from your muscles, protein synthesis and glucose uptake are spiked, and insulin sensitivity is increased. Within 45 minutes of the end of my workout, I consume a shake that contains at least a 2:1 ratio of carbohydrates to protein, in some cases closer to 3:1 if I am bulking.

The total numbers can vary from person to person, based on your bodyweight and goals, but mine are around 75 grams of carbohydrates (more if bulking), 35 grams of protein, and I also add 5 grams of leucine. I use Karbolyn with a 50/50 mix of hydrolyzed whey and casein protein, and once again, the leucine triggers even higher protein synthesis. Hydrolyzed whey protein is broken down very rapidly in the body, and casein is a slow-released protein that will last a little longer.

This way you are taking full advantage of the window of increased protein synthesis following your workout. If you do not want to spend the money for hydrolyzed whey protein, regular whey protein is fine, but at least try to get whey isolate if you can.

You can get creative and add in some other high glycemic foods to your post-workout shake. I usually add a tablespoon of honey and on some days, I will eat a banana directly after. The fast digested carbohydrates in the shake will cause a blood sugar spike, signaling your pancreas to secrete insulin, which in turn tells your muscle cells to open to receive glucose (also shuttling nutrients in the process), which is stored as glycogen.

Glycogen gives your muscles that full and pumped look because 3 grams of water are attached to every gram of glycogen when it is stored (hence the term “hydrate” in carbohydrate). Resistance training can also signal muscles to store more glycogen than they normally would in an inactive individual. This is where I think this diet shines when compared to no carbohydrate diets like keto where your muscles do not get full of glycogen, and I noticed a “flat” look when I tried that diet for myself.

There are also optional supplements you can take during this time to increase the effects of insulin even further, and those are alpha-lipoic acid and berberine. These supplements function as “insulin mimickers” and can help the process move along without as much insulin needing to be secreted. Berberine is very effective and actually makes some people too insulin sensitive. You know this is the case if within an hour or so after your shake, you become hypoglycemic.

That is a low blood sugar condition, caused by the body removing too much glucose from your bloodstream. The symptoms are extreme hunger, cold-sweats, shaking, or brain-fog. If this happens, you can ingest more high glycemic carbohydrates and bring your blood sugar back to normal levels quickly, but the situation is not enjoyable. These optional supplements should be taken in conjunction with your post-workout shake.

Cortisol and Recovery

Without getting too scientific, another benefit of an insulin spike after a strenuous workout is that it suppresses cortisol. Cortisol is a catabolic hormone, meaning it breaks things down, and secreted anytime our body is exposed to stress. Stress can be in the obvious form of physical activity, but it is also secreted during mental stress.

Cortisol is a “fight-or-flight” hormone and sets off a chain reaction in our bodies. Chronic stress can cause continuous elevated cortisol levels, which by a different route secretes insulin and causes us to crave sweet and salty foods. This is how cortisol can indirectly lead to weight gain in some people, especially visceral fat around the abdomen.

Another mechanism of cortisol is that it will burn muscle tissue to provide energy in a very high or long-drawn out stressful situation, which is something we do not want. It breaks down muscle because in a fight-or-flight situation, muscle is more efficiently broken down for the process of getting glucose than the aerobic process of fat-burning.

On the other hand, cortisol is beneficial when it is controlled and regulated because it can help us burn fat during moderate exercise. Workouts longer than an hour or extended cardiovascular sessions cause cortisol to reach levels that flip the switch from fat burning to muscle burning.

So, remember, short and intense workouts are far superior to long, drawn out workouts when it comes to fat-burning and avoiding muscle wasting. But, once our exercise is over, we want to prevent it from being elevated for an extended period of time. Having our post-workout shake causes an insulin spike that will suppress cortisol and put us in an anabolic state.

The Remainder of the Workout Window

During the remainder of the 3-hour window, you want to try to consume another meal heavy on carbohydrates if your daily plan allows it. Your hunger should return fairly quickly after your post-workout shake because it is liquid and most of the ingredients are designed to be fast digesting.

It is a good idea to keep the ratio of carbohydrate to protein at least 2:1 during this time, because you are in an insulin sensitive and anabolic state. My personal choice is white rice with ground turkey or some other protein during this time.

You can have brown rice if you find that your body does not respond well to high glycemic carbohydrates but remember during this window is when carbohydrates on the moderate to high glycemic index are beneficial and fine to eat.

If you have cravings and are one of those people that need dessert, this would also be the perfect time to have that. If you finish with your daily carbohydrate totals after your post-workout shake, then you can have a healthy meal such as some sort of protein and vegetables to continue the muscle building process and keep a steady supply of nutrients to your body.

After the 3-hour window has expired, it is a good idea to keep carbohydrates low-glycemic, and less than or equal to the protein amount in your meals if you still need to eat to reach your daily goals.

If you are in the muscle building phase, I would recommend saving some of your daily calories and protein to consume right before bed. An excellent choice during this time would be a slow-digesting protein like cottage cheese, casein with liquid egg whites, meat, or other source. I would avoid carbohydrates in this meal.

Adjusting for Workout Times

I am sure some of you are asking “what if I do not work out in the evening”? That is a great question, and I will try to keep this simple and to the point. If you work out in the morning, the same rules apply.

You can start with your intra-workout shake if desired or work out on an empty stomach if you are trying to get lean. You will still have your post-workout shake and then try to get another one of your higher carbohydrate meals within that 3-hour window. During that window it is ok to have carbohydrates higher on the glycemic index if you choose.

After that 3-hour window, all your meals should be balanced to accomplish your macronutrient and caloric goals for the day. Your meals should have fewer low-glycemic carbohydrate amounts when compared to protein, if possible, and a good serving of fat which will help slow the digestion rate.

For other workout times, just move the 3-hour window to around your workout time and apply the rules from the paragraphs above.

Structuring the Day

When I am planning out my meals for the day based on my caloric and macronutrient goals, I usually start with the 3-hour window and work from there. I add up the totals for my shake and my meal during that time, keeping the carbohydrates at a higher ratio compared to protein. I try to get about 40% of my daily calories and around 70% or so of my daily carbohydrates during this time, and then spread the other 30% of my carbohydrates out with low-glycemic selections in the morning and throughout the rest of the day. The meals during the 3-hour window are going to be higher in carbohydrates, so the rest of my meals outside that window are higher in protein and fat. Remember, adjust your daily calorie totals to increase or decrease your body weight. Change your daily macronutrient percentages (usually carbohydrate and fat, but protein is an option depending on if you want to increase it to 2 grams per pound of bodyweight) to change your body composition. The trick to being successful in this diet is to figure out the amount of carbohydrates you need to consume to fill your muscles and liver with the glycogen you depleted by the end of the day and not exceed that. Remember, if you consume more carbohydrates than your body can store as glycogen in your liver and muscles, it gets stored in your fat cells. Another side note is that on days that I do not do any type of workout, I lower my carbohydrate totals just a little. I know that I will not be burning up as much glycogen like I would on my normal resistance workout days, so I do not need to consume the same amount. It does not make a significant difference, but if you are trying to get lean it might help to keep that in mind. You can also increase your carbohydrate percentage for the day if you feel your body can handle more. You will eventually reach a point where your body weight is stable, but you notice some slight fat accumulation or a “soft” look to your body. This is caused by fat cells expanding due to glycogen being stored in them instead of in your muscle tissue. This is known as “spillover” and is a sign to lower your carbohydrate percentages on your macronutrient totals.