I am writing from the warmth of my porch to show you a typical day of Lacy Davis eats and talk to you about nutrient timing.
As a person who is excessively interested in all things health and wellness related, I am constantly presented with different (and opposing!) theories of how to eat for best health and “best” body composition. (I don’t think there is a best body composition, but I am going to use the phrase for ease of communication.) Nutrient timing is a theory that has been around for quite some time- so long, in fact that people are actually starting to produce studies against it, which is when you know a theory really has clout.
SO, here is the nitty-gritty: nutrient timing is a nutritional strategy that involves eating certain macronutrients at certain times for maximized muscle growth and fuel usage. Certain combinations of nutrients–primarily protein and carbohydrate–are to be consumed primarily around workouts and limited elsewhere.
There’s flaws in this theory (vegetables are carbohydrates, and those clearly should be consumed whenever), but many people that I know have used this strategy and liked the results. When there is a lot of back and forth around a subject, and it doesn’t seem particularly damaging, I think it makes most sense to try it out for myself, which is what I have been doing for the past 6 or 7 months.
For me, nutrient timing is essentially this:
Complex carbs for breakfast, fast digesting carbs and protein post workout, veggies with protein and a little carbs for lunch, protein and veggies for snack, protein and veggies for dinner, fat and protein for snack. Basically, my day is like a wave: carbs, then protein, then fat. (which is not to say that any of my meals lack ANY of these macronutrients. The wave simply illustrates what macronutrient is FAVORED at what time.)
The nutrient timing story says that post exercise is the most critical part of the theory, and that proper nutrients around exercise both rebuild damaged muscle tissue and restore energy reserves. As you can see, carbs are favored around my workouts, which might be surprising to some. For many years, I had a post workout protein shake with Vega Sport Protein Powder and unsweetened almond milk. Now I know that the lack of carbs may mean that I wasn’t giving my body ALL of what it needed after a workout. Adding a banana to that mix makes the shake much more optimal.
Now that you know the logistics, I will show you my food.
Breakfast: unsweetened almond milk, blueberries, oats, cha seeds and puffed kamut. After this I took a 90 minute olympic lifting class which involved hang snatches, front squats, stifflegged deadlifts, a superset of plate crunches, russian twists, and planks and a metcon of 200 Double Unders, 20 Back Squats at 105 lbs, 20 V-ups, 20 Ring Dips and a 200 meter Sandbag Run.
Post workout I had a smoothie with a banana, some strawberries, one scoop True Nutrition Pea Protein Powder in cake batter flavor (!!!) and some almond milk. It is worth noting that I used to love avocado in smoothies, but these days I know that fat inhibits protein absorption, so I keep my post-workout versions fat-free-ish.
Lunch: I have been LOVING challenging myself to make 99% of my lunch and dinners with ingredients from my local farmers market. This giant salad bowl was Beyond Meat grilled chicken strips, black beans, steamed potatoes, romaine, carrot top pesto, cauliflower, salsa, lemon juice, broccoli, salt, pepper, and nutritional yeast.
This snack was romaine lettuce leaves filled with salsa and Gardein Beefless ground.
My dinner salad was more romaine, cauliflower, broccoli, pesto, and beyond meat chicken, with the edition of ginger turmeric fermented cauliflower, grilled green onions, and cucumber.
My last (and favorite) meal of the day was a protein waffle (made from scratch and extremely low carb) with peanut butter on top. The best time of the day is peanut butter time, and I don’t care who knows it.
So what are the results of nutrient timing for me so far? Well, I am definitely leaner. My metabolism feels like its totally revved, I have a ton of energy, and my muscles are popping. But is this BECAUSE of the nutrient timing? Or is it the switch up of workouts I’ve had in the past few months? Maybe its the increased raw food intake, or my emphasis on veggies? The problem with taking results of self-regulated experiments as fact is simply that there are so many individual variables that it is honestly impossible to certainly come to a conclusion. I will say I am loving my body, my fitness, and my routine as of late, so I am going to keep doing what I’m doing until its no longer palatable.
Have you tried nutrient timing? Do you think it’s a worthwhile protocol?
Twice a week farmer’s market shopping has once again proven to be one of the most amazing parts of my life. This pesto fucking crushes it.
As I’ve mentioned on this blog before, I have been vastly chilling with adding oil to my food. I am not about to stand up on a soap box and tell you that oil is bad, but I will say that for me there’s just kind of no point. It doesn’t make things taste better to my palate, most oils are the kind that aren’t gonna do much for me in the realm of nutrition, and I’ve come to be quite comfortable and happy being oil free in my home. (Which, by the way, I have two things to note: 1) being oil free at home does not mean I get all uptight in restaurants, making sure all my overpriced vegetables come steamed. What’s the point of eating out if you can’t use it as an excuse to live a little! and 2) being oil free does not at all mean I am eating FAT free. Please bury me with an XXL jar of 100% peanut butter and a fucking spoon, okay? I am pretty sure I am going to be needing that, even from beyond the grave.)
ANYWAY. Recently a friend asked me how I get my veggies to be flavorful minus the oil, and I had this to say:
Ah. home made low fat pesto. THAT, my friends would be this recipe.
This recipe is straight up industrious. Carrot tops?! You throw that shit away?! NOT THIS GIRL. Instead, I whip it into a delicious creamy spread, and use it on pretty much everything. I marinade tofu in it, I slather it on sandwiches and wraps, I use it as salad dressing. It is spring in spread form, and it will make you feel fucking awesome.
|Carrot Top Basil Pesto|| |
- ½ cup vegetable broth
- 2 cups fresh basil
- 2 cups carrot tops
- 2 tablespoons nutritional yeast
- 2 tablespoons fresh squeezed lemon juice
- 6 oz. silken organic tofu
- ¼ cup cashews
- ½ teaspoon salt
- ½ teaspoon pepper
- Place all ingredients in a food processor, and whiz until very smooth. Add more salt and pepper to taste!
How do you get more flavor into your food?
So, holy shit, a lot of wonderful things have crossed my web browser lately, and I want to share them all with you.
I feel ambitious today! I’m going to give you a huge wallop of links. I am going to give them with limited commentary, because there are just SO MANY, and the fact is, I bet the titles will pique your interest more than my opinions will. BUT first things first, and that first thing is Feminist Lisa Frank :
Jesus Christ. My emotional pre-teen girl boner has POPPED for these images, and will continue to do so, from now until forever, every single time I look at them. Thank you feminist Lisa Frank, Thank you.
And now the rest of the links:
Do you remember the Nickelodeon toy run? I hoped, I prayed, I DREAMED of winning the opportunity to go buck fucking wild, running up and down the empty halls of Toys R’ Us and filling my life with the pure unbridled joy that is TOYS. I kind of always thought maybe no kid actually won, maybe it was all a hoax. It was super fun to read that I was wrong!
Hey. So. Lots of times, our parents hate their bodies. Our grandparents hate their bodies. Shit, I bet our grandparent’s grandparent’s might have hated their bodies. This article reminded me that today, right now I have the opportunity to stop that train. I love my body so that all the kids I come in contact with can love theirs too. PARADIGM SHIFT, THATS WASSUP.
Dropping out of high school saved my fucking life, and I have never once for one day regretted it. If the train of high school feels fast and brutal, you can get off. It’s okay. I love you.
This is so, completely, 100% TRUE. Tricia Martin-Owen has been a peaceful and compassionate voice for as long as I’ve known her (almost eight years ago this happened- an event that was thrown especially for me at such a horrible time in my life, this post still brings tears to my eyes). It is wonderful to see how Tricia’s compassion continues to spiral outward, but now seems to be going inward as well. YOU GO GURL.
The more I delve deeper into body politics, the more I know there is still so much to learn, so may ways I can stretch my understandings of how ALL people deserve to love the body in which they are housed in. I am feeling deep gratitude to this article for helping me to push my boundaries and understand issues of representation with a bit more complexity.
There is nothing-and I a mean NOTHING- I love more than getting shit DONE. This guide is a great help for just that.
Last thing! Rise and Resist has a third episode out now, in which Holly and I discuss body image, self-esteem, changing your workout routine, involving your partner in your fitness, accepting your body at any size, and delicious delicious SNACKS. You can find that episode Here.