Here is a general guide on the types of foods to eat at certain times. There is also a list of general foods that contain the nutrients required, as well as general portions needed.
– Food quanitities differ from person to person based on the size of their fist.
– Protein and Healthy Fats are consistent, as there is a constant requirement for this energy. Only drop fat levels somewhat when taking in carbs aswell. Protein portions remain the same.
– Carbs drop off at night. There is no requirements for carbohydrates before bed, it is a fast acting energy and will likely be stored.
– Your days carbohydrates are best taken before and after any training session, when its needed. (this is not depicted on the chart)