Timing Strategies That Work

Research supports several timing approaches:

• Front-loading calories — bigger meals earlier and lighter ones later match your natural insulin sensitivity
• Consistent meal times help regulate the hunger hormone ghrelin and curb overall intake
• Post-workout nutrition within 1-2 hours aids muscle recovery, though the "anabolic window" is wider than supplement ads claim
• Avoiding food 2-3 hours before bed improves sleep and reduces acid reflux

The worst pattern is skipping breakfast, eating light all day, then loading most calories at night. It fights your biology at every turn.