Brian, I have included 4 Habits that my clients must stick too for body composition and or performance in the ring! Their are 5 other habits however these are the big one's to get down first!

Hope this helps brother,

Is it good to eat food late at night?

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Habit 1: Feeding Opportunities- Eat every 2-3hrs
Rather than thinking of eating a meal or snack every 2-3hrs think of it as a “feeding opportunity” therefore it will help you shift towards the fact you have an opportunity to make your body better or worse! Therefore create a feeding opportunity every 2-3hrs.

Why; Research indicates that applying this habit will dramatically impact on your body composition/health/performance because you are increasing your metabolism or your ability to burn calories!

How; From the time you wake add 2.5hrs on top of that e.g. Wake at 7am, feeding opportunity at 7:30am + 2.5hrs = 10am, 12:30, 3pm, 5:30pm, 8pm, 10pm. Repeat the next day…

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Habit 2: Eat complete lean Protein with every feeding opportunity.
Every feeding opportunity you want to eat a form of lean protein!

Why; Protein is the most thermic food you can ingest, therefore you increase your metabolic rate, muscle mass, recovery and reduce bodyfat!

How much? General rule of thump, the palm of your hand will hold about 30grams of protein which is ideal for woman, men are generally 40-60grams i.e. 2 servings of your palm!

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Habit 3: Eat vegetables with every feeding opportunity!
As it has been demanded from us as a child, EAT your veggies! This time you have a choice or a feeding opportunity to do something good for your body or something bad for your body?! This also means with breakfast!

Why; Vegetables have vitamins, minerals & other plant chemicals that are important for brain & body functions. E.g. Veggies provide an alkaline to the body which helps balance out the acid production from ingesting protein & grains therefore you minimizing bone strength & muscles mass from producing too much acid in the body!

How much? Eat ½ a cup of veggies you enjoy with every feeding opportunity, yes that means every 2-3hrs!

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Habit 4: Eat veggies & fruit with any meal & ‘starchy carbs’ after exercise!
Other words consume sugar drinks, pasta, rice, pasta, breads etc… after you have completed or during a training session!

Why; Your body is best conditioned to tolerate these forms of food during and up to 1-3hrs after exercise!
Outside of this these forms of carbs can create insulin spikes & if not used will get stored as fat!
Therefore if you would like to consume these sorts of carbs make sure you exercise first!  Please note this does not mean you don’t ever have carbs, we are just making conscious choices about when & how you have them!

Spida Hunter
www.EHPFitness.com