How to Time WHEN You Eat for Focus and Performance

G'day mate,

This topic comes straight from the FAQs. I’ve realized there are just as many questions about when to eat as there are about what to eat. So, as I sit here sipping an epic espresso in a little town called Alba — about 90 minutes outside of Milan — today’s newsletter is all about why meal timing matters and how you can weave it into your weekly routine. Let’s dive in.

In this weeks Newsletter (4 min read)

⏰ Why your body’s internal clock makes timing your meals just as important as what you eat

🏋️ How to match fuel (carbs, protein, fats) to your workouts and workday for better performance

💤 Simple timing tweaks that support your hormones, recovery, and sleep

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Your Body Runs on a Clock — But It’s Not One-Size-Fits-All

Before marathon prep, I never thought much about when I ate in relation to performance — hunger was my only alarm clock. But once I dug into the science and adjusted meal timing for both training and work, I noticed a huge shift. My focus sharpened, creativity flowed, and performance improved on the road and at my desk.

Here’s why: our metabolism follows circadian rhythms — a 24-hour clock that affects hormones like insulin and cortisol. We’re more insulin-sensitive in the morning and early afternoon, meaning carbs are processed more efficiently earlier in the day. Shifting calories forward (instead of late-night heavy eating) is linked to steadier energy and better blood sugar control.

Of course, not everyone wants eggs at 6 a.m. Even Brady Holmer, exercise scientist and runner, tweeted recently that he struggles to eat before workouts without feeling sick. Many of us do. That doesn’t mean you’re broken — it just means you need to find a timing rhythm that fits your body, schedule, and gut.

Fuel Matches Activity — Even If Mornings Are Fasted

I avoid fats before a morning run and stick to quick carbs — a banana, date with honey, or a carb drink. Carbs are quick fuel, while protein and fats are for maintenance. The closer you are to training or demanding work, the more those carbs help.

If you struggle to eat before a morning run or lift, here’s how to make it work:

• Give your gut time: A full meal is best 2–3 hours before a hard session. But if you’re like me and heading out the door at 6:30 a.m., go tiny and easy to digest — half a banana, a date, or a few sips of sports drink. For short or easy runs, nothing is fine if you ate well the night before. Over time you can train your gut to tolerate small fuel, but don’t force a big meal when it doesn’t make sense.

• Go low-volume, high-carb, easy-digest: Bananas, dates with honey, white toast with jam, or liquid carbs (smoothies, sports drinks) if you’re tight on time.

• Train your gut: Just like your legs adapt, your stomach can too. This is what exercise scientists call digestive tolerance. At first, even a few bites might feel uncomfortable, but over time your GI system learns to handle fuel while you move. Start small on easy days and build tolerance so longer sessions feel easier.

• Don’t force it: Fasted runs are fine for low-intensity days if you’ve fueled well the night before.

• Hydrate: Even a little water + electrolytes makes a difference.

This isn’t about rigid rules. It’s about syncing fuel to when you need it most. When you do have bigger eating windows later in the day, make them count: prioritize protein for muscle repair and carbs to replenish glycogen.

Timing Helps Your Hormones and Sleep — With Flexibility

Meal timing doesn’t just affect performance; it influences recovery and sleep. Eating a huge dinner right before bed can keep blood sugar elevated and interfere with melatonin production, making it harder to hit deep, restorative sleep.

A helpful target: leave 2–3 hours between your last meal and bedtime. This gives your body time to digest and your hormones space to do their job.

But let’s stay human here. Late dinner with friends? Evening workout? It’s fine. One late meal won’t ruin your health. What matters is consistency over time, not perfection. The goal is to support your natural rhythms, not stress over them.

A Note on Fasting

What does all this mean for fasting? Intermittent fasting can work for some because it often cuts out late-night eating. But it’s not magic. If you’re doing hard early workouts totally fasted, you might be leaving performance and recovery gains on the table.

The principle is the same: align your eating with your body’s needs and activity. If fasting feels great for your lifestyle, keep it. If a small snack boosts your morning sessions, that’s great too. There’s no one-size-fits-all.

How to Put This Into Action

• Front-load more of your calories earlier in the day when you can.

• Pair carbs with activity windows; let protein and fats support repair later.

• Finish dinner a couple hours before bed when possible.

• If mornings are tough, start with liquids or small snacks and train your gut over time.

• Be consistent, but don’t obsess. Missing the “ideal” window occasionally is fine.

Recipe: High Protein Granola Power Bowl Click HERE

If you want a high-protein, easy breakfast option pre/post-training, this power bowl with homemade granola is perfect. It’s high-protein and free of the sugars they load into store-bought granola.

Calories: 569 I Protein: 28 g I Carbs: 58 g I Fat 25 g

Quick Notes

🇮🇹 I’m coming to you today from Italy for a project I’m super stoked about — stay tuned to see me doing some cooking soon (maybe on your TV👀)

🎬 Want to improve your endurance and speed? Check out my latest Youtube episode, where I break down the 5 hacks you need to run faster👇

#EatGoodFeelGood

DC