⏱ Why Meal Timing Matters—Especially If You’re Over 40

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Why Meal Timing Matters—Especially If You’re Over 40

You’ve probably heard the phrase “it’s not just what you eat, but when you eat.” While macros are key, meal timing becomes even more important as we age. Here’s why:

• Muscle Preservation: As we get older, maintaining muscle mass becomes a priority. Eating enough protein throughout the day (rather than all at once) ensures your muscles are consistently fueled and helps prevent muscle breakdown.

• Energy Levels: Eating smaller, balanced meals every 3-4 hours can keep your energy steady throughout the day. If you’re waiting too long between meals, it can lead to energy crashes and overeating later.

• Optimal Workout Performance: Timing carbs around your workouts can help boost performance and recovery. Try to have a carb-rich meal 1-2 hours before training, and a protein-heavy snack post-workout to maximize muscle repair.

Remember, meal timing won’t fix a poor diet, but it can enhance your results and help you feel your best.

Myth or Must?:

Question from Our Readers:

“I want to build muscle, but I’m worried about gaining fat. What’s the best way to add muscle without putting on too much weight?”

• Chris, 46, Sales Manager, from Orlando, FL

Hey Chris, great question! Building muscle without gaining fat can be challenging, but it’s definitely possible. Here’s what to focus on:

• Aim for a Small Surplus: Instead of eating a huge calorie surplus, start by adding 200-300 extra calories per day. This way, you’ll have enough fuel to build muscle without gaining excess fat.

• Keep Protein High: Make sure you’re eating at least 1 gram of protein per pound of body weight each day. Protein helps build and repair muscle while keeping you fuller for longer.

• Prioritize Strength Training: Focus on compound movements like squats, deadlifts, and bench presses. These exercises recruit more muscle groups, promoting muscle growth and ensuring those extra calories go to building lean mass.

Stick to these basics, and you’ll add quality muscle with minimal fat gain!

Fit Trivia: Which Hollywood star packed on muscle for a role by eating 6,000 calories a day?

Answer: Chris Pratt! To transform for his role in Guardians of the Galaxy, Pratt bulked up by eating a whopping 6,000 calories a day, along with intense weight training. His dedication resulted in one of the most memorable superhero transformations in recent years.

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Publisher: Ryan Engel

Editor: Michael Pender

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