Weekly News & Insights

Your Eating Schedule

on December 7, 2017

The best time of the day for you to eat, should be based upon eating unusually small frequent meals, containing only high-quality foods. In terms of sports performance, priming comes anywhere between four hours to a half-hour before an event, training or practice. Be sure you’re taking in higher carbohydrate-rich meals all the way up to 30 to 60 minutes before your athletic performance.

During training and exercise, your body requires an intake of carbs and protein at about a 4 to 1 ratio by weight consumption. During recovery after exercise, training, or an event, a carbohydrate to protein ratio of about 2 to 1 is more appropriate.


Optimal recovery requires that you are eating the right recovery foods within that 45 to 60-minute window of opportunity. Make sure the carbohydrates to protein ratio is correct – 2:1. Some research indicates that you have about two hours of time to take in the right nutrients for recovery, but my recommendation is that it would be best for you to keep it to under 1-hour, post exercise.

It is recommended that you develop the desire for and a lifestyle that includes mostly complex carbohydrates, high quality fats and lean high- quality proteins. You can easily achieve this by getting added supplements through a protein shake or a high-quality medical food.

Included in optimal recovery is rest in-between training sessions. Then high-quality sleep (a deep, sound sleep on a bed with a good firm mattress for 7-9 hours every night). During your sleep cycle, your body gets the opportunity to heal and repair without disruption from activities.

The result is the next day you can perform at your best once again.



Nutrition timing varies between athletes and between sports. One key underlying factor is your fluid intake. Water is your primary liquid in sports and in life. I recommend 64 oz. for children and 96 oz. for adults per day. Sports drinks are added to the 64-96 oz. requirement. Consumption of water during exercise or event is also essential.

by Dr. Thomas M. Mitchell, D.C., CCSP | Owner, Clinic Director Chicago Institute for Health and Wellness Copyright ©

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