Should cals/carbs/pro/fat be staggered throughout the day?

As per title guys?
 
I usually have a little more protein in my breakfast and pwo but every other meal has around the same ammount in. Carbs are upped a little in breakfast and pre/pwo. Fats are upped a little in breakfast and pre workout. Should i differ them more or is it better to have them evenly spaced out?
 
On rest days i have the same ammounts in every meal (evenly spread through the day) but is it better to stagger?

it wont make any difference to your psyique

total daily intake is the main factor

also depends on your exact goals

Thats not exactly true, you shouldn't really have alot of carb before bed, say with a pre bed meal/snack, as they are likely to be stored as fat.

So you could argue that carbs should be reduced later in the day.

Depends what time you train aswell I guess.

Weight: 174 lbs
Height: 6 Ft
Body Fat: Estimate between 11.7-15.7 % (Online tests) 
Journal

Ive always had my carbs pre and post workout, that suites me to the ground.

AGE: 21     
HEIGHT: 6FT 1"
WEIGHT: 10ST 2LB

STATUS: ON A LEAN CLEAN BULK!!!

Thats not exactly true, you shouldn't really have alot of carb before bed, say with a pre bed meal/snack, as they are likely to be stored as fat.


thats a myth. Its not carbs before bed that adds fat, its poor dietary choices on a cosistant basis.

robisco11

thats a myth. Its not carbs before bed that adds fat, its poor dietary choices on a cosistant basis.

..of which lots of carbohydrate before bed can be one exmple.

Total cals
The macronutritent breakdown (ratios) and WHERE they came from
Timing

this in my professional experience is the hierarchy .

They ALL have their place but the most emphasis timing wise should be placed on quality protein and carbs at breakfast and (at the exclusion of most fats) around training as well. Other than that just be sensible.

Total cals: will determine, to a great extent, IF you 'gain' or 'loose'
Macro breakdown and sources: will determine, to a large extent, WHAT you gain or loose
Timing: fine tunes the above especially around training.

Registered Nutritionist
NSCA Strength & Conditioning Coach

drewsky

robisco11

thats a myth. Its not carbs before bed that adds fat, its poor dietary choices on a cosistant basis.

..of which lots of carbohydrate before bed can be one exmple.

Total cals
The macronutritent breakdown (ratios) and WHERE they came from
Timing

this in my professional experience is the hierarchy .

They ALL have their place but the most emphasis timing wise should be placed on quality protein and carbs at breakfast and (at the exclusion of most fats) around training as well. Other than that just be sensible.

Total cals: will determine, to a great extent, IF you 'gain' or 'loose'
Macro breakdown and sources: will determine, to a large extent, WHAT you gain or loose
Timing: fine tunes the above especially around training.

Meaining most of your daily intake of carbs should be around training and breakfast yet fat should be more evenly spread out?
 
Although quality sources is more important.
 
Im sure i read protein should be staggered throughout the day? Must of mis-read.

Did I say it shouldn't?

Registered Nutritionist
NSCA Strength & Conditioning Coach

drewsky


Did I say it shouldn't?

?
 
Im not arguing, im asking. Hence the thread title mate.
 
So protein should be staggered? I tend to have a little more for breakfast and pwo but the rest is pretty much evenly spaced.
 
How should it be staggered?

Not saying you are mate!

Yes a little quality protein often is the way to go*. There is of course other reasons other than muscle mass to consume decent amounts of protein so ignore all the rubbish about 'any more that 20-30g in one sitting is a waste.

I wouldn't worry too much about having extra at breakfast or pwo - timing and quality are issues here. If anything would acutally save any extra for a time of day where you might need to 'fill up' a little more to avoid bad behaviours (like snack on junk at night)

Registered Nutritionist
NSCA Strength & Conditioning Coach

Oh yeah... the *

that was for the protein pulsing types of protocols seen. Here you need a decent break between meals. You don;t eat protein for say 3-4 hours and then use leucine and some whey isolate or hyr'd whey for a fast protein burst- and then follow it up with more protein 20-30 mins later.

Don't worry about this though! It's just there so many caveats, I had to mention an example!

Registered Nutritionist
NSCA Strength & Conditioning Coach

No, I would have to disagree with you Drew.

You should have roughly the same amount of protein in each of your 6 to 8 meals a day and similarly with slow release starchy carbs. Cut quick carbs and fats to a minimum regardless of whether you are 'bulking' or 'cutting'

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

hamiltonsfitness

No, I would have to disagree with you Drew.

Re read my first post mate. To paraphrase:

Eat often, don't worry about larger amounts BF or PWO, maybe if behaviours are an issue save a little extra for the evening.

Sounds a lot like what you advocate - just without the blanket carb recommendations. The 'pulsing' thing was just for info only as I thought someone may bring it up.

Registered Nutritionist
NSCA Strength & Conditioning Coach

Re read my first post mate. To paraphrase: Eat often, don't worry about larger amounts BF or PWO, maybe if behaviours are an issue save a little extra for the evening. Sounds a lot like what you advocate - just without the blanket carb recommendations. The 'pulsing' thing was just for info only as I thought someone may bring it up.

Changed my mind, I do agree with you!

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

drewsky


Not saying you are mate!

Yes a little quality protein often is the way to go*. There is of course other reasons other than muscle mass to consume decent amounts of protein so ignore all the rubbish about 'any more that 20-30g in one sitting is a waste.

I wouldn't worry too much about having extra at breakfast or pwo - timing and quality are issues here. If anything would acutally save any extra for a time of day where you might need to 'fill up' a little more to avoid bad behaviours (like snack on junk at night)

Thats what i tend to do mate. As my last meal is virtualy free of carbs and low on cals i have more protein to make me feel fuller for longer.
 
Cheers for good advise

drewsky

hamiltonsfitness

No, I would have to disagree with you Drew.

Re read my first post mate. To paraphrase:

Eat often, don't worry about larger amounts BF or PWO, maybe if behaviours are an issue save a little extra for the evening.

Sounds a lot like what you advocate - just without the blanket carb recommendations. The 'pulsing' thing was just for info only as I thought someone may bring it up.

I was spreading everything out evenly before and struggled with training and gaining lean mass.
 
Since upping pre w/o carbs/fats/cals and pwo carbs/cals (by removing or lowering them in my latter meals) training intensity has gone throught the roof and things seem to be looking much better.