Sometimes I make the best titles, I really should have gone into the Title business.
One of the best things about having a slight structure is that you don’t go those long periods without eating and then have energy spikes and crashes. It may seem like a lot to have to think about “meal timing” but it’s not meant to be anything over the top. We’re simply creating a structure that will eventually become second nature. When you first started your job, you probably felt like you were aware of every little detail of the new place, but now being there for so long, you don’t think twice and you’re comfortable with it. That’s all this is.
Step-by-Step Guide to Meal Timing
SO! What you’re going to do is create a spreadsheet where you can build a timetable around the best times for you to eat. Here’s what I’ll need from you:
1. Decide the Number of Meals
Decide the number of meals that works best for you in your life (keep in mind work, gym, and weekend activities). I usually recommend 4 to 6.
2. Plan Your Meal Times
Think about the times that you’d like to eat. For example, a rough timeline of my day is as follows:
- When I Get Up
- After My Training Session OR Noon on days I don’t lift
- 3 pm
- 5:30 to 6:30 pm
- 8 to 9 pm
I don’t even think about the times, it just happens. That’s the second nature I was talking about earlier. These times are somewhat flexible because I’m not trying to stress myself with it but they keep me going smoothly throughout the day. I’m very susceptible to energy crashing so keeping steady is very important, especially since I deal with other people all day (a lot like you may do at work or with your kids).
3. Evaluate the Ease of Eating at Those Times
Then think about the ease or difficulty of what to eat at those times. I want to dispel any myths around “healthy / not healthy” foods. Food is just like the equipment in the gym, good for certain things at certain times. But we can do that AFTER the first two steps up there, so I don’t want either of us to put the cart before the horse!
Building Your Dietary Habits
Once you create a light structure like this, it’s easy to build your dietary habits around it. It doesn’t have to be like this forever either. Things change or you can lose the need for such timed structure. That’s the beauty of all this. Think of it almost like scaffolding – it’s there while you’re working on the building but it’ll eventually come down and won’t be needed.