Carbohydrates are an important part of a balanced diet. But due to unhealthy carbs (like refined, polished ones- maida, white rice, sugars), they’ve got a bad reputation. Many people cut out this food group completely citing various reasons. Since refined carbs and sugars lack fibre and nutrients, they get quickly digested by the body, increasing blood sugar levels rapidly. Burning off this energy is essential, if not utilised, the excess energy from carbs (the primary source of fuel for the body) gets stored as fat in the body. 

On the other hand, healthy carbs provide a steady source of energy which fuels the body. This energy is important as it gets stored in the muscles as glycogen. While exercising, the body breaks down this glycogen for energy, which boosts athletic performance. 

This brings us to the question- while consuming macronutrients like carbs, does nutrient timing matter? Does this affect our energy balance and change in body composition? 

Nutrient Timing 

Nutrient timing is being studied in relation to these questions. Also known as nutrient partitioning or meal timing, it focuses on the need to schedule our macronutrient intakes. This is especially seen in relation to fitness goals (weight loss, increasing muscle mass, shredding, etc.) 

Several studies have looked into this link, the resulting data has been varied. Some suggest that a combination of a high carb breakfast and low carb dinner is essential while others suggest the opposite. The rationale of eating a high-carb breakfast is that since the body is in fasting mode from the previous night, it will be better able to utilize the carbs in a quick and efficient manner. This is opposed to eating a carb-heavy meal at dinnertime. At night, the body’s metabolism slows down and the excess carbs (energy) will not be used or burnt effectively.  

Carb Backloading 

Those who work out first thing in the morning, may prefer to have a carb-heavy meal for dinner. This is known as carb backloading and those who use this technique say that this gives them adequate energy to fuel their exercise session. 

Most experts agree that there is no definite consensus on exact carb loading. 

To put things into perspective, we need to look at 2 more important aspects: exercise and portion size. 

Carbs and Exercise 

While exercising, carbs are an important part of pre- and post-workout meals. They are essential for their protein-sparing action (as they prevent the muscle from being broken down for energy) and also help prevent fatigue. As a pre-workout snack, quick-digesting carbs are essential, these should be eaten 15 to 30 minutes before exercising. They need to provide a quick burst of energy. Post exercise, slow-digesting carbs gradually replenish glycogen in the muscles. This helps in faster recovery since the muscles use these carbs effectively after exercise. These should be eaten 1–3 hours after exercise. Choices include legumes and whole grains. 

Energy balance and portion size 

 Include a serving of whole grain carbs and make sure they are cooked in a healthy way. Portion control is often a tricky part, when it comes to healthy eating when one is exercising regularly. How much is too much? We are often confronted with portion distortion! 

Traditional Indian diets tend to be carb-heavy (we love our white rice and chapathis!) A closer look tells us that our intake is mainly from starchy grains. Fiber and carb-rich legumes fall by the wayside or just occupy a tiny corner on our plates. Likewise, vegetables may occupy a small portion on our plates. 

 A better way would be to create 4 equal portions or mentally divide your plate into 4 quarters- one each for whole grains, legumes or any lean protein source, cooked vegetables and raw vegetables. Fiber-rich fruit and legume can be consumed at any time of the day. However, your best bet is to eat starchy grains within 3 hours of your exercise session. 

It is also important to regulate refined/ starchy carbs. So, say you have had a grain-heavy lunch, go easy on these grains during the second half and instead load up on fruits, legumes, vegetables, etc. A longer gap between your last grain-based meal means that your body is better equipped to burn and utilise it effectively.  

Bottomline: Achieve a healthy balance of carbs from grains and legumes, these contain resistant starch. Keeping your carb intake portion controlled and timed to your exercise session works well for health and digestion. Make sure you are not overloading on grain-based carbs, especially if you have a sedentary lifestyle or want to lose weight. 

References 

1.All about nutrient timing: Does when you eat really matter? | Precision Nutrition. (2019). https://www.precisionnutrition.com/all-about-nutrient-timing 

2.Does the Time of Day You Eat Certain Foods Matter?. (2019). https://www.verywellfit.com/meal-timing-when-to-eat-carbs-fat-and-protein-4154532 

3.Is There a Best Time to Eat Carbs?. (2019). https://www.healthline.com/nutrition/best-time-to-eat-carbs#carb-intake-timing 

4.The Science Of Nutrient Timing!. (2019). https://www.bodybuilding.com/fun/berardi54.htm 

5.Time Your Carbs Perfectly To Crush Your Goals. (2019). https://www.bodybuilding.com/fun/time-your-carbs-perfectly-to-crush-your-goals 

6.When Is the Best Time of Day to Eat Carbs For Weight Loss? These Dietitians Give Us an Answer. (2019). https://www.popsugar.com/fitness/What-Best-Time-Day-Eat-Carbs-Weight-Loss-44981354 

7.When you can eat carbs for dinner. (2019). https://www.bbc.com/news/health-42705852