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Nutrition Eating Late After BJJ

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Dat Do

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How important would it be to have a big meal after an evening class of BJJ. By the time class finishes, getting home home, shower, cook and having food ready to eat it could be 8:30pm to 9:30pm.

Not a huge fan of eating late and basically sleeping straight away after. Has anyone experimented with eating an earlier dinner (5pm or so) and just having some fruits/carbs post training to keep it light on the digestive system?
 
Eat More Calories in the Morning than the Evening | NutritionFacts.org Why are calories eaten in the morning less fattening than calories eaten in the evening? nutritionfacts.org

Great Information!

This is excellent information on the relationship of Circadian Rhythm to diet.

The nice thing about these videos is they are "Bit Size", providing the "Cliff Notes" in 6 minutes or less.

I previously posted the importance on it in regard to training; posted below in red. Morning Workouts and Warming-up

Circadian Rhythm

This has to do with your body's cyclical rhythm of your body temperature. Your body temperature fluctuates minutely during the day. However, small fluctuations are big numbers.

Some interesting information on this is from Charlie Francis (one of the greatest Sprint Coaches) about...

"Those Whacky East Germans

"The East Germans understood the role of additional heat when an extensive review of world record performances revealed how often the record setter was at the early stages of a cold and running a fever when the record was set. (Later into the cold, the adverse effects outweigh the benefits, of course.) This led the East Germans to experiment with de-natured viruses to generate a slight fever immediately prior to a world record attempt!"

Source: High Octane Training 2 | T Nation

Your Circadian Rhythm is genetic. It determines if your are a...

Early Bird or Night Owl

Early Birds perform best in the morning; their body temperature is elevated then. They are less efficient in the evening.

Night Owls perform best later in the day and evening; there body temperature is elevated then. They are less efficient in the morning.


Training Time Recommendations

One of the recommendations for optimizing your training is to do so later in the day when your body temperature (Circadian Rhythm) is at it highest. The problem with this is that it is based on statistics.

There is a greater population of individual whose body temperature is elevated later in the day rather than early in the morning.

Thus, someone like myself, an Early Bird (who's body temperature elevated early) preform much better than later in the day.

The Take Home Message

Optimal training occurs when your body temperature is at it highest.

One method of determining that is to, upon waking take your temperature. Then continue to take it every three hours throughout the day. Doing that for three say will give you the answer.

However, there is...

A More Practical Method

All taking your body temperature reading is going to do is tell you what you already know.

Most people know what time of the the day they are at their best and what times of the day they want to take a nap.

Medication and Circadian Rhythm

Research also has demonstrated the effectiveness of taking a medication has to do with you body temperature's Circadian Rhythm.

Medication, as with eating and exercise, is more effective when dialed into your Circadian Rhythm.

Delayed School Start Times

Research has demonstrated that delaying the school starts improves students performance; which has to do with their body temperature's Circadian Rhythm.

This brings us to...

Eating Based on Circadian Rhythm

If we follow the premise that eating, taking medications, exercising, kids learning in schools, making important decisions, etc are most effective when your body temperature is at it highest...

It would appear that a Night Owl's "Mornings" would be later in the day, when they wake up.

It doesn't make much sense to me that individual who gets up a bit later or a Night Owl, who get up really late, should force themselves to get up early and eat.

Dr Michael Greger's information in the videos never stated that. However, some individual might come to that conclusion.

To Reiterate

Your Circadian Rhythm is genetic, you cannot change; no more than you could change your eye color from brown to blue or green.

What individual need to do is find way of implementing information like this based genetics and who they are.
 
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If you want the "long" version you can just buy the book "How not to diet". There's a ton of other science facts that worth the reading .
It's the book after the previous one "How not to die".
 
How important would it be to have a big meal after an evening class of BJJ.

Not That Important

Dr Brad Schoenfeld's research determined that there is a huge window, when it comes to "Nutrient Timing" after training.

Muscle Protein Synthesis (building muscle) is elevate for up to 24 hours.

As long as you obtain enough nutrients during that time period you are fine.

By the time class finishes, getting home home, shower, cook and having food ready to eat it could be 8:30pm to 9:30pm.

Unnecessary

Based on research, this is not necessary.

Has anyone experimented with eating an earlier dinner (5pm or so) and just having some fruits/carbs post training to keep it light on the digestive system?

Better Option

Having something light to eat after your training is a better option.

However, it's not necessary.
 
"How not to diet"

Review

This review goes into Greger's "Cherry Picking" facts.

The China Study

That is exactly what Dr T. Colin Campbell did with his book, The China Study.

Ancel Keys

Keys did the same with his Seven Countries Study.

Key's research was on twenty two countries. However, he eliminated fifteen of them because support his belief.

So Keys decided to "Cherry Pick" the seven countries that make his case; something we are still living with some 60 years later.
 
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