Meal Timing
When it matters and when it doesn't
The Short Answer
For the vast majority of people, meal timing is one of the least important nutrition variables.
Total daily intake (calories and protein) matters far more than when you eat. The fitness industry massively overhypes timing because it's complicated-sounding and creates content.
That said, there are specific situations where timing genuinely matters — and we'll cover those below.
What Actually Matters — In Order
Fix 1-4 before even thinking about 5-6. Most people optimizing timing haven't nailed the basics.
When Timing Doesn't Matter
Don't eat after 8pm
There's nothing magical about evening calories. What matters is total daily intake. If eating later fits your schedule and you're not overeating, it's fine.
Eat every 2-3 hours to stoke metabolism
Meal frequency doesn't affect metabolic rate. Your body processes the same total calories the same way whether it's 3 meals or 6.
Breakfast is the most important meal
Only if it helps you eat better overall. Skipping breakfast doesn't harm metabolism. Some people perform better with it, some without. Personal preference.
You must eat protein within 30 min of training
The "window" is more like a barn door — several hours wide. Having protein within a couple hours of training is fine. Total daily protein matters 10x more.
When Timing Actually Matters
Pre-workout fuelling
Training fasted is fine for easy sessions but hard training benefits from having eaten 1-3 hours before. You'll have more energy and perform better — which means better stimulus.
Around training for serious athletes
If training 5-6x/week or doing 2-a-days, having protein + carbs within 2 hours post-workout helps recovery for the next session. But this only matters at higher training volumes.
Very long endurance events
Marathons, ultra-running, long cycling — you need to eat during these. Glycogen depletion is real, and timing carb intake during long efforts matters for performance.
Shift workers / irregular schedules
If your eating pattern is chaotic (skipping meals, then bingeing), establishing consistent meal times helps regulate hunger and prevents overeating.
Intermittent Fasting
- IF works for fat loss, but not because of any metabolic magic.
- It works because restricting your eating window often reduces total intake.
- If you eat the same calories in a shorter window, you won't lose more weight.
- Works well for people who prefer fewer, larger meals. Bad for people who get overly hungry and then overeat.
- It's a meal schedule preference, not a diet strategy.
For Most People
Eat when it's convenient. Hit your protein target across the day. Eat mostly whole foods. Don't overthink the clock.
For Gym-Goers
Have something in your stomach 1-3 hours before training. Get protein sometime after training. That's it. Don't overthink it.
For Serious Athletes
Pre/intra/post nutrition starts to matter more. Especially around double sessions or very high training volumes. Work with a sports nutritionist if competing.