Best Times to Eat a Particular Food

Ever thought about how the food we put into our body has a bearing on our mental and physical health in the short and long run? If you are curious to learn more about the right macros to fuel you with energy to get a head start on the day or to sleep restfully without twisting and turning in your bed, you are in the right place. We’ve done our research so that you don’t have to. Find how to nourish your body for optimal performance, whether you’ve had a lot lined up for the day or looking to bring a drastic change in your lifestyle for good. We are also here to debunk misleading diet fads and point you in the right direction.

Morning

Carbs

If you are looking to shed a few extra pounds or lower your blood sugar levels, a carb-filled diet is essential in the morning. Consumption of carbs in the morning serves not only as a source of energy but also gives you enough time to use glucose to fulfil the day’s activities. On the contrary, consumption of carbs in the evening or night not only causes blood sugar to spike but also the converted glucose is left with no time to be utilized, and in turn, gets stored as fat.

Carbs to Consider:

1. Steel-cut Oats

Making oatmeal from steel-cut oats is a great pre-workout meal and a filling breakfast. Rich in fibre to promote digestion, essential vitamins, and plant antioxidants, they are also gluten-free and contain complex carbohydrates that break down into glucose to fuel your workout and day at large.  

Pro tip: Always go for steel-cut oats or rolled oats as they have a low glycemic index compared to quick oats.

2. Granola Bar

If oatmeal is too bland for your taste buds to handle, you can switch it out for granola bars - a delightful concoction of oats, nuts, and seeds. The goodness of oats is combined with the healthy fats in nuts and the antioxidants common in seeds.         

Tyrosine

Tyrosine is a base amino acid responsible for building proteins and enzymes, boosting mood, and much more. Considering how great an impact tyrosine has on exercise endurance, consuming tyrosine-rich foods first in the morning is a great way to start the day.

Tyrosine-rich Foods to Consider:

1. Cheese

Low-fat ricotta cheese is an excellent source of tyrosine with as little as ½ cup containing 739 mg of tyrosine. Spread some creamy ricotta cheese on some toasted sourdough, top with cherry tomatoes, and with a drizzle of olive oil, enjoy a nutritious breakfast.

2. Avocado

Avocado toast is pretty much the talk of the town, and rightly so. With as much as 124 mg of tyrosine in 1 average-sized avocado, they are ideal to incorporate into your breakfast. Whether you put it on toast, add it to your smoothies, or serve it with a side of scrambled eggs, they are pretty much your go-to fruit to fulfil your tyrosine uptake.  

3. Pumpkin Seeds

Yet another rich source of tyrosine is pumpkin seeds. A serving of 283 grams of pumpkin seeds provides about 309 mg of tyrosine. Top off your chia pudding or smoothie bowls with some crushed pumpkin seeds, and enjoy a filling breakfast before your morning workout or heading off to work.

Afternoon

More Carbs

Although carbs are best consumed earlier during the day, carbs in the form of whole grains produce enough glucose to tackle afternoon slumps. Many studies have shown the advantages of whole grains such as brown rice, quinoa, and high-fibre grains over their refined counterparts. Packed with more dietary fibre and possessing bad cholesterol-lowering properties, whole grains are great for lunch.

Carbs to Consider: 

1. Brown Rice

Unlike white rice which is thoroughly polished and loses the bran, brown rice has the bran intact. The bran is a great source of B vitamins, phosphorous, and potassium. A cup of brown rice also contains significant amounts of fibre and healthy fat.     

2. Quinoa

Responsible for maintaining low blood sugar levels, this whole grain is an excellent choice for those suffering from diabetes. The antioxidant properties in quinoa are said to reduce inflammation and lower the chances of cancer.                   

Protein

Many studies suggest that protein intake earlier during the day builds greater muscle mass if that is your goal. However, protein consumption can be spaced out throughout the day without much reason to worry. Protein intake in the afternoon is also important because having finished your morning workout, protein is exactly what you need to replenish your muscles and restore energy.

Protein-rich Foods to Consider

1. Grilled Chicken Breast

Chicken breast is considered lean meat and has more protein by weight compared to fattier cuts like thighs or wings. In addition to protein, it is also a good source of minerals like zinc and selenium. Be sure to serve the chicken breast with a side of veggies.   

2. Paneer

Whether you add fresh cubes of paneer to make a yummy salad or a fragrant curry, it is a great source of protein for a wholesome lunch. It also contains riboflavin, calcium, selenium, and phosphorous, making it a standout protein source.   

Night

There are a few key things to consider for dinner set, considering it is the last opportunity to give your body the calories it needs before heading off to bed. Having a good dinner can be a miracle worker for sleep, stable blood sugar, and better mood.

Tryptophan

An essential amino acid, tryptophan is responsible for a variety of physiological processes. Foods rich in tryptophan are best taken during the night and are perfect for those suffering from sleep latency. It also helps boost serotonin levels and is great for promoting relaxation after an otherwise tiring day.

Tryptophan-rich Foods to Consider:

1. Fish

About 85 g of canned tuna contains up to 231 mg of tryptophan. Salmon and tilapia also have considerable tryptophan concentrations. You can easily incorporate them into your dinner prep. The healthy fats from these fishes also bring you one step closer to a well-balanced diet.

2. Turkey 

85 g of turkey contains 310 mg of tryptophan, making this lean meat a great source of tryptophan and protein.    

Magnesium

Magnesium brings down lactic acid buildup, helps relieve tense muscles, promotes relaxation, and leads to restful sleep. A chunk of dark chocolate before bed can be a good source of magnesium and the perfect end to your day.   

Conclusion

Eat right from the break of dawn till the end of the day by considering how each macro reacts with your body. Apart from having all the components of a balanced diet, we hope you’ve understood how important it is to systematically time your meals, fuelling your body for optimal performance.

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