Since the dawn of age we have been discussing the importance of meal timing on body composition. I’ve heard arguments from eating one meal a day to more popular ideas you should eat 5 small meals. So what’s the truth about meal and nutrient timing?


  • You don’t need to eat breakfast to lose weight. If eating breakfast stops cravings later in the day great eat it, if not you don’t need to and missing it might be a good strategy to reduce your intake.


  • You don’t have to eat carbs around your workout to fuel your workout, you body stores energy in the form of glycogen and unless you’re an elite endurance athlete or you have not eaten in days (which we hope not) then it’s unlikely those stores will be deleted.


  • You should aim to eat 25-40 grams of protein per meal and they should be spaced out 3-4 hours, this is the amount of protein your body will roughly use for protein synthesis which is the process in which your muscle grows and repairs.


Basically apart from trying to spread protein out to maximise muscle growth, which is important for men and women, meal timing is not that important. Find a strategy that works for you and try to keep your daily intake down, as that’s the real culprit here.


Making sure you eat within a 1-hour window after a workout. There is limited research on this subject, and until recently evidence did point towards muscle gain by eating fast carbs and protein within 1 hour of working out. But with most things as our understanding of a subject grows, our views on it change. So although food is the most important factor when wanting to build muscle you have a lot longer than a 1-hour window to eat.