As promised in part 1 i'm back with another teaser from the book by Jamie Hale "Should I eat the yolk?" which is an excellent book, giving facts about the most common question asked about nutrition and fitness.
In part 1 i gave you 2 training related questions from the book and the answers, in this part i will give you a nutritional example.
Can I eat late in the evening if i am trying to lose weight?
Answer: Every diet i have ever designed includes a late evening meal; many times it is the biggest meal of the day. If the late evening meal stays within the calorie budget, it will not affect weight loss.
Formulas designed for detertmining daily calorie maintenance levels are based on calorie expenditure while resting (resting energy expenditure), calorie expenditure required for digestion (thermic effect of feeding), and calorie expenditure due to activity (thermic effect of activity). What time of the day you eat has minimal impact on caloric expediture.
Investigation: This myth about restricting food late in the day - which was popular whan i was a child - is resurfacing. Some consider eating late as eating past 6 pm; others 7 pm, or 8 pm, as their marker. Regardless of their definition of late, proponents of this claim generally give the same reasons for not eating in the evening: you are likely to be less active at night and insulin sensitivity is lowest at night. Neither of these reasons is sufficient to support the claim. Many people train late in the evening; post-training, insulin sensitivity is increased. John Ivy, PhD, and Robert Portman, PhD, say that "immediately after exercise, muscle cells are extremely sensitive to the anabolic effects of the hormone insulin."
I hope you have got some insight out of these 2 posts, but the book has many many more and is well worth the read.
Here's the link to the book an amazon http://www.amazon.co.uk/Should-Eat-Yolk-Jamie-Hale/dp/1569757909
