Total, Type and Timing

Welcome to the latest edition of the Fueling Greatness Newsletter. Each week, I aim to decode the “science to application” of nutrition and related fields to help you optimise your performance, body composition and well-being. Be at the cutting edge of this knowledge, and subscribe to my newsletter.

The intricacies of weight management can be mastered by adhering to a few straightforward principles closely connected to energy balance, which was the focus of last week’s newsletter, “Calories in vs. Out,” and should be thought of as the "master regulator" of body weight. These fundamental principles encompass the quantity (total) of food and energy, the composition of macronutrients (type), and the timing and frequency of meals you consume. By manipulating these factors, one can establish long-term eating habits that facilitate successful body weight and body composition management. Now, let's delve deeper into these three variables:

1: Total

The first variable is total energy intake, which refers to daily calories consumed. This is crucial because, as I have previously discussed, an imbalance between calories consumed (in) and calories burned (out) is the underlying cause of significant weight and body composition fluctuations. Therefore, a target for total caloric intake is essential in designing an effective nutritional intervention for weight management and optimal body composition. To illustrate this, let's examine the case of a hypothetical 30-year-old male in the figure below.

The first thing that stands out in this example is he is in a state of energy imbalance – he is consuming more calories than he is expending each day, resulting in the excess calories stored as fat in adipose tissue (27% body fat). He has a relatively low amount of dietary protein, too much carbohydrate for his physical activity level (mostly from refined carbs and sugars) and slightly too much fat (which isn’t from healthy sources). In my experience, resetting the total is the best approach to this practical problem. In this case, I would prescribe more exercise to his daily regimen as my first recommendation (he is not keen on long steady state training but faithfully sticks to doing HIT sessions, which he enjoys), as well as try to increase more non-exercise activities (taking the stairs instead of the lift, walking to the shops instead of driving etc.). The result would be an increase in PEA, increasing his total energy expenditure to around 3,200 kcal. The next step would be to reduce the calories in the diet to approximately 300-500 kcal below what he is expending to lose body weight, and so for this, we should set the target at around 2,800 kcal. Once we have done this, we need to break this down into macronutrient totals for each.

1) It is important to prioritise the maintenance of lean muscle mass while in an energy deficit, so protein intake (quantity and quality) should not be compromised. Additionally, maintaining a high protein intake (2.4 g/kg of body mass/day) is more advantageous than a lower protein intake (1.2 g/kg of body mass/day) when combined with a high volume of resistance and anaerobic exercise. Therefore, the first adjustment we can make to this client's diet is increasing their protein intake to at least 2 g/kg of body mass/day.

2) Next, we can decrease the contribution of carbohydrates slightly because even with increased physical activity, our client does not need a lot of carbohydrates to meet such energy demands. Note: I do NOT advocate a ‘no carbs’ or ‘very low carb’ diet. Instead, suggesting ~3 g/kg of body mass/day would be sensible for this client. To better grasp the requirement for carbohydrates, listen to my discussion about this with Dr Mark Hearris on the IOPN We Do Science podcast (Episode 119 – ‘Fuelling for the Work Required’).

3) Despite what we hear from many influencers on social media, not all fats are bad for you and should not be avoided (although the type of fat consumed is important, which we will discuss shortly). A good target for our client would be approximately 0.8 g/kg of body mass/day of fat. This will enable him to maintain his calorie intake at the appropriate level while also allowing for the consumption of healthy fats.

2: Type

We can now focus on resetting type. The first message that we believe to be the most important here is that the diet should always put ‘food first’. Substituting meals for meal replacement products will never provide the nourishment or satisfaction of real food. Carbohydrates should be sourced from fibre-rich sources that ideally are not processed and typically should be low in sugar. For meat eaters, protein should be obtained from various sources, including white meats, red meats and fish. Different types of meat have different health-promoting properties and different types of protein. For example, the protein in white meat, such as chicken, can be quickly digested and absorbed. In contrast, the casein protein in milk is slowly digested, providing a sustained release and ideal to consume before bed for an overnight “drip feed” of amino acids. Variety is also important in protein choices, especially if you are plant-based. Finally, fats should come primarily from polyunsaturated and monounsaturated sources, whilst trans (processed) fats should be avoided where possible as these fats are most heavily associated with disease promotion.

3: Timing

Timing plays less of an influential role when compared with total and type. Some studies show that the influence of the feeding pattern offers little difference in weight fluctuation between different feeding patterns, provided the total calorie intake is the same. Conversely, maintaining regular feeding patterns can help increase the TEF and lower glucose responses, which would benefit weight management. Protein is a factor that makes sense to time effectively in the context of weight management. For protein, doses of 20-25g consumed at 3-hour intervals are more effective for stimulating the production of new protein in muscle than more frequent and smaller or less frequent and larger doses. Since protein provides a greater feeling of satiety, it may also prove effective at reducing feelings of hunger throughout the day. Additionally, timing some protein intake before bed is an effective strategy to stimulate and preserve muscle mass during sleep. Since more muscle mass results in a higher RMR, this can benefit exercise adaptations and maintenance of an energy imbalance, which is a helpful strategy when reduced body fat is a goal.

Conclusion

The multifaceted nature of weight management and optimising body composition can seem overwhelming. However, focusing on total, type, and timing are key variables that can significantly simplify this process. The 'total' ensures we consume an appropriate amount of calories. At the same time, the 'type' emphasises the quality and sources of our macronutrients, with a ‘food first’ approach taking precedence over supplements and meal replacements. Lastly, while the 'timing' of nutrient consumption appears less influential than the first two principles, certain strategies, such as protein timing, can offer added benefits regarding muscle protein synthesis and feelings of satiety. Combining these three principles, individuals can establish sustainable, health-focused eating habits, promoting a healthier weight, body composition, and overall well-being.

Take-Home Messages

1. Total, Type, and Timing are the three key nutrition variables for effective weight management. Consuming the right amount (at the most appropriate times is critical.

2. Energy Balance Matters: Focus on strategically aligning caloric intake with expenditure. An imbalance between the two can lead to undesirable weight fluctuations and ill health.

3. Prioritise Protein: Aim for adequate protein intake, as it plays a pivotal role in preserving muscle mass and promoting satiety, especially during weight and fat reduction (cutting) phases.

4. Quality Over Quantity: Regardless of macronutrient distribution, prioritise the quality of sources. Opt for whole, minimally processed foods that are rich in nutrients.

5. Diverse Protein Sources: A variety in protein sources is nutritionally beneficial and supports different metabolic processes.

6. Healthy Fats are Essential: Aim to get fats primarily from poly-unsaturated and mono-unsaturated sources and avoid trans fats.

7. Consistency in Feeding: While the timing seems less crucial, maintaining regular feeding patterns can support metabolic benefits such as increased Thermic Effect of Food (TEF) and stabilised glucose responses.

8. Effective Protein Timing: Doses of protein spread at 3-hour intervals throughout the day can optimise muscle protein synthesis.

9. Protein Before Bed: Consuming protein before sleep can aid in preserving and building muscle mass overnight, supporting a higher Resting Metabolic Rate (RMR).

Reference: IOPN Position Stand on Effective Weight Management

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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Best regards,

Dr Laurent Bannock