Understanding Chrononutrition
Chrononutrition is the study of the relationship between nutrition, meal timing, and our body’s natural biological rhythms. It examines how synchronizing the timing and frequency of our meals with our circadian rhythm—our 24-hour internal clock—can positively influence our health. Research suggests that eating at specific times of the day can enhance metabolic health, regulate weight, improve sleep and cognitive function, boost the immune system, and potentially reduce the risk of chronic diseases like diabetes and hypertension.
As someone who has always valued the principles of chrononutrition, I advocate for an eating strategy that considers not just what we eat, but also when we eat. This approach involves consuming particular combinations of macronutrients at different times of the day. For instance, it makes sense to have larger meals with starchy carbohydrates earlier in the day when our bodies require energy for daily activities and digestion is most efficient. In contrast, dinner is an ideal time to focus on protein and vegetables, providing the necessary nutrients to aid recovery.
As a nutrition and weight loss coach, I’m particularly excited about this emerging field. The increasing body of research supports what I’ve long believed: that when we eat is almost as crucial as what we eat. Over the past two decades, I’ve worked with both shift workers and individuals working a 9-5. Firsthand, I have witnessed that aligning meal times with the body’s natural rhythms—such as sleep cycles, digestion, and fluctuations in body temperature—can lead to better metabolic health, higher energy levels, and more sustainable weight loss.
Building Meal Timing & Meal Frequency into a Meal Plan
By understanding and applying the principles of chrononutrition, a nutrition coach can help their clients develop meal plans that support their unique schedules and enhance their metabolic health. This approach involves:
- Understanding Individual Schedules
- Optimizing the timing of meals
- Balancing macronutrients
- Avoiding late-night eating
- The consideration of fasting
- Sleep
- and the building of meals around excersize
Understanding an Individuals Schedule
Assess each client’s daily routine. You can include work hours, physical activity, and sleep patterns to create a meal plan that aligns with their lifestyle. Does your client work regular (9-5) hours or do they work shifts? When do they exercise—first thing in the morning, after work, before bed, or at random times? Do they sleep in on the weekends? These are important factors.
Next, synchronize breakfast, lunch, dinner, and snacks with their circadian rhythm. Do this by scheduling meals at regular intervals and consistently at the same times each day. When eating patterns are in sync with the body’s internal clock, metabolic processes, blood glucose levels, and weight are optimized.
However, while consistency is important, it’s also essential to be flexible to accommodate changes in their schedule, appetite, and activity levels. Encourage your clients to listen to their body’s cues and adjust their eating patterns accordingly.
Optimizing Meal Timing
Plan for larger meals earlier in the day when digestion is most efficient and energy needs are higher, and smaller, simpler meals later in the day when the body (and its capacity to digest food) is fatigued. An excellent guideline to follow is the old adage:
Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
Balancing Macronutrients
When certain macronutrients are consumed is also just as important. For instance, carbohydrates (like fruit, granola, bread and pasta) provide a great source of energy early in the day. Proteins on the other hand, are essential for muscle growth and repair. They are tend to be more beneficial after workouts and during the evening. Adjust the macronutrient composition of meals based on the time of day and exercise to support the client’s energy levels and metabolic processes.
Avoiding Late-Night Eating
Eating late at night can impair metabolic function. Whenever you eat, the body initiates a hormonal response to regulate digestion, metabolism, and appetite. Eating when you’re not hungry or close to bedtime might disrupt the hormonal signals of hunger. This can potentially lead to overeating and increased calorie intake. Instead, allocating time for the body to digest the day’s final meal before going to bed can improve sleep quality, as well as support the body’s overnight repair processes. For those on a regular daytime schedule, I recommend not consuming any calories (from foods or beverages) after 8:00 p.m.
Considering Fasting
Introduce intermittent fasting or time-restricted eating patterns if it’s suitable for the client, to line up eating windows with their circadian rhythms.
Sleep
Consistent sleep patterns are fundamental to chrononutrition. Going to sleep and waking up at the same time each day helps regulate the body’s circadian rhythms. That means not sleeping in on weekends or holidays!
Build Meals Around Exercise
Before exercise, consuming a combination of protein and carbohydrates helps fuel performance and supports muscle protein synthesis. Within 30-60 minutes post-exercise, consuming a combination of carbohydrates and protein replenishes glycogen stores and supports muscle recovery.
Lisa Tsakos is a nationally recognized nutritional consultant and educator, author, and co-author of the Health Coach Collaborative’s Natural Nutrition Coach Certificate Program. She founded her company, Nu-Vitality Health & Wellness, in 1998 to provide natural nutrition and wellness support to businesses and organizations across Canada. She has presented thousands of nutrition seminars to clients which have included the Toronto Police Service, Telus Mobility, the University Health Network, and many more.
