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?
So, blogger faux pas, I used the same tea towel for two posts in a row. What can I say?! I live in a house with five people, I have like, one pretty towel and a bunch of coffee stained scraps of bullshit. I’m sorry, my dudes, but what can I say? Bloggers, they’re just like you!
All joking aside, this cheese is worth breaking out the one fancy towel. It is creamy, tangy due to the 24 hour ferment, rich, and just a little salty. I’m loving it interspersed in fresh green salads, on gluten-free crackers & carrot sticks, and- real talk- by the spoonful. I hope you enjoy!
|Fermented Herbed Cashew Cream Cheese|| |
- 1 cups cashews, soaked overnight so they get nice and soft
- 1 cup water (the basic liquid, and works totally well!), unsweetened almond milk for extra creaminess, or coconut flavor KeVita probiotic beverage for more flavor depth.
- 1 capsule probiotic powder (if you have a high speed blender, you can throw it in whole, if not break the capsule and pour the powder in)
- 1 tablespoon fresh miso paste
- 1 teaspoon salt
- 1 tablespoon nutritional yeast
- 1 teaspoon apple cider vinegar
- 2 tablespoons herbs de provence
- generous amounts of fresh ground black pepper
- Soak your cashews, covered overnight. Drain in the morning.
- Place soaked cashews, 1 cup liquid, probiotic powder, and miso into a high speed blender until it becomes smooth. If the mixture is too thick add more liquid, going slowly. You want the mix to be smooth but not at all watery.
- Transfer the mix into a nut milk bag, fold over and place into a strainer sitting over a bowl. Place a plate on top of the bag and weight it down. (I used a can of lentil soup). Cover everything to keep it protected from debris and any unwanted bacteria and place it in a warm area to culture (room temperature is good). Leave for a minimum of 24 hours – no more than 48. After about 24 hours you should be able to start smelling the probiotic goodness proliferating.
- When you're done fermenting, place the whole mix into a bowl & add in the salt, yeast, herbs, and apple cider vinegar. top generously with pepper and mix thoroughly.
I have talked a lot about my most of the time food. My most of the time foods are vegetables, fruit, whole grains, beans, organic soy, nuts & nut butters, and a little oil. Coconut oil, namely, or olive oil on a salad (rarely. I would so much rather base my dressing in tahini!) This is commonly referred to as “clean eating” I suppose, but I think clean eating is a ridiculous term, designed to capitalize on guilt and shame around food choices. I don’t eat the healthy whole foods that I eat out of a desire to be “clean”, I eat them because they make me feel good.
My most of the time foods are fucking awesome in their simplicity. I live in gratitude to my freshly fluffed brown rice and steamed kale. These foods are the basis of my life, they support my every function and I love the way they taste. These foods aren’t chosen because of a moral issue around purity and it isn’t about restriction.
I love my most of the time foods, but I also want to make sure to talk about the foods that I eat that are not on that list. These foods include tortilla chips, chocolate, vegan versions of ice cream, pizza, milkshakes, baked goods or nachos, etc. I eat some variety of a not all the time food at least once a week, and I am as grateful and proud of my choices as ever when I do. Those foods allow me to be social in a non-controlled way. They allow me to celebrate. They allow me to live in the moment when out and about in the world. They are perfect foods to support my health, because they lend themselves to hanging the fuck out with my friends. They support my athletic endeavors too, because regularly incorporating them into my life allows me to truly see how my most of the time foods deeply serve me. I am not left feeling restricted dietarily, because I regularly have foods that are just for fun.
I’ve noticed it is popular to call meals like the ones I mentioned above a “cheat meal” and maybe my panties are just extra in a twist because of semantics today but eff that noise! A cheat meal implies that our most of the time foods are set in place by an outside governing body, and that eating something different is a slight to a code of ethics. When I eat a just for fun meal I keep it to a reasonable amount (not eating until my stomach feels bad is the criteria I use for that one) and I enjoy it. Just by nature of calling something a cheat, there is a message sent that it should somehow make one feel guilty or devious. As a person who has struggled with feeling guilty about eating at all in the past, I simply don’t accept that my meals have to fall into a perfect code in order to be integrous.
My ice cream has integrity.
My broccoli has integrity.
Both serve the greater goal, which is to have an incredible and joyful life.