So now that your are armed with the knowledge of what kind of fats to eat, let’s chat about when to eat them.
Lets start with when NOT to include a large amount of fats in your diet. It is wise to keep fats low in the time directly surrounding a workout, especially post-workout. Fat slows down digestion, and you want nutrients to be getting to your muscles as quick as possible when they are about to get worked out, and especially when they have just been through a work out. During these times, you will want to keep your diet rich in protein and healthy carbohydrates.
Another time you do not want to consume a large of amount of fat, is when you are consuming a large amount of carbohydrates (even when they are the “good” kind of carbs!) As I have mentioned, fats slow down digestion. We want any kind of carbs to be digested as quick as possible to keep the chance of them sticking to our hips at a minimum! It is totally fine to mix small amounts of fat with good carbs, and it is equally fine to once in awhile indulge in some pizza (High fat and high carb!) Just, keep it all in moderation guys.
Now, let’s talk about when is the optimal time to include “good” fats into your diet.
Since, you’ve read the article on carbohydrates, you know that it is wise to taper off your carbs in the later part of the day on non-training days. These meals are very wise to include fats in. These meals should be made up of carbs, fibrous veggies, and good fats. The good fats will slow down digestion and keep you fuller for longer, since you are missing that from the lack of carbohydrates.
Additionally, an extremely optimal time to eat your fats is in the last meal before you go to bed. This meal should be very low (or no) carb and high protein with healthy fat. This will keep that protein digesting slowly, which will feed those muscles throughout the whole night. This prevents muscle break-down! That is a very, very good thing.
I hope this de-mystifies fats a little bit for you guys! Stay tuned for the final, and my favorite, part on protein! 🙂