Chrononutrition places the concept of “when” on the same level as “what” when it comes to healthy everyday eating. Because yes, choosing the right food at the right time is not a matter of chance, even for those who already have knowledge of sports nutrition: chrononutrition incorporates concepts that are very different from those related to trail nutrition or triathlon nutrition.
Benoît Nave, our Baouw nutritionist, sees this every day through the nutritional monitoring he does on all types of people, athletes and non-athletes alike: most health-conscious people eat very well, rather “healthily,” but one of the big areas for improvement is the time of day at which they include certain types of food in their diet. Far from being a minor detail, this causes all kinds of problems (weight gain, fatigue, sleep issues, digestive discomfort, etc.), simply because food that is not consumed at the right time is poorly metabolized (in other words, it is not used properly by our body and brain). And this is precisely where chrononutrition comes in. So let's focus on the basics you need to know to optimize your body's functioning and what to put on the menu and WHEN.
The origins of the concept of chrononutrition
It was in the 1980s that the concept of chrononutrition first appeared. People in France began to understand that the timing of food intake was important. Dr. Delabos drew inspiration from foreign publications to establish its principles. Since then, science has progressed and knowledge has evolved, but it is still to him that we owe, once again in France, the initial awareness of this concept of “timing” in relation to food.
Why plan your meals according to your biological clock?
All of the human body's functions are governed by our own personal timer: our internal biological clock (i.e., our circadian rhythms). “We have a small gland nestled deep in the brain (called the pineal gland) that regulates all these functions (sleep/wake cycle, energy levels, motivation, mood, etc.) based on the intensity of light perceived by the eye,” explains Benoît Nave.
Our hormonal and digestive secretions are controlled by this small pineal gland and therefore do not function in a linear fashion throughout the day. For example, the body digests proteins and lipids much more easily in the first half of the day. Our enzymes that enable the digestion of proteins and lipids are secreted at this time and not at any other. In short, chrononutrition is the combination of a healthy diet and respect for the physiology of digestive enzyme secretions."
It is also the non-linear nature of digestive enzyme secretion that leads to many misconceptions, such as the idea that we gain weight even though we are very careful about what we eat and feel that we are on top of our nutrition...
But what happens if I don't follow the principles of chrononutrition?
"Several things. If I consume protein and fat at the end of the day, it will disrupt the quality of my sleep, as well as all the repair processes that are normally optimal at night. So, if I eat animal protein (= meat, in fact, the worst for chrononutrition being red meat, and/or cheese) in the evening once in a while, it won't have too much of an impact. If it's a habit, however, it clearly affects my health.
Poor timing = poor nutrient absorption
“Another phenomenon is that not including chrononutrition in your diet can lead to some of us not gaining muscle,” continues Benoît Nave. “This can result in poor food absorption and therefore poor protein metabolism.”
We've already talked to you about the importance of relationships. sleep and performance delve even deeper into the subject by adding the concept of chrononutrition to the practice of sport!
The traditional French breakfast, the enemy of chrononutrition
Another example of a failure to comply with the principles of chrononutrition is a “sugary” breakfast. This causes a spike in insulin secretion first thing in the morning, which is the worst time of day for this to happen and is extremely harmful to the body's health. In several ways, in fact: fatigue, tiredness, loss of concentration and efficiency from mid-morning onwards, for starters. What's more, it blocks lipolysis and therefore the use of fat as a source of energy (leading to weight gain).
What is meant by a “sweet breakfast”? And how does it relate to chrononutrition?
Take, for example, the famous “glass of orange juice”! This contains a significant amount of sugar right from the start, without any fiber content... The same goes for “half a baguette”... which contains the equivalent of 25 sugar cubes! It should be noted that breads made with cereals, seeds, semi-wholemeal, wholemeal, etc. contain a slightly lower amount, but still a very high amount, especially for breakfast (in short, this is not the right time! It is better to save this for children's snacks or an afternoon snack, especially after sports or exercise).
The same goes for the sacrosanct bowl of cereal that little ones love for their first meal of the day. By starting the day with a bowl of chocolate cereal and milk (which tastes delicious to them, that's for sure), they will consume 25 to 30 sugar cubes right off the bat. In short, it's the best way to turn our children into little devils! "It's better to give them a Baouw bar. Objectively speaking, they were (also) made for this purpose. That's why our bars are sold in organic stores. They won't cause a spike in blood sugar... Because, remember, at Baouw, we design gain-free cereal bars. Who can beat that?
What should you put on the menu and when, according to the principles of chrononutrition?
In the morning: protein, fiber, and healthy fats
You need protein! Protein at breakfast is the basis of a healthy diet: two eggs, ham, chicken, goat's or sheep's cheese... In the morning, it's also important to include healthy fats: a little butter, nuts, almond butter... If you need a snack in the morning, start with fruit (fresh or cooked, in compote) then move on to some nuts or a Baouw energy bar (“especially if you're going to be working out later,” says our sports coach).
On the chrononutrition lunch menu
Let's get back to protein, whether animal or plant-based. Vegetarians should make sure they get enough protein at the start of the day, between breakfast and lunch, and avoid iron deficiency (a real issue).
There are two scenarios for accompanying proteins:
- You trained hard in the morning (not just a light jog): “In that case, you need to load up on carbohydrates,” says our nutritionist. “Take advantage of the carbohydrate window and refuel with starchy foods. Pasta, rice, potatoes...” No need to check the glycaemic index. From your plate, remember that this is THE perfect time to accompany your post-workout recovery lunch with carbohydrates.
- You haven't done any sport or intense activity: accompany your protein with vegetables (no starchy foods). The perfect combination: a starter made with fresh, seasonal vegetables (grated carrots or other raw vegetables), followed by a main course of chicken or pork, for example, accompanied by cooked vegetables, then a compote or fruit in syrup.
Chrononutrition does not exclude snacks!
A piece of fruit followed by a piece of dark chocolate or a Baouw (“which already contains everything you need: dried fruit, fruit, nuts,” says the nutritionist who draws up the specifications for our bars, which are extremely demanding in terms of healthy eating).
The “perfect timing” dinner
Carbohydrates, plant proteins, fiber: the winning trio for dinner!
Contrary to popular belief, carbohydrates in the evening do not make you fat! According to the principles of chrononutrition, this is actually the best time to eat pasta, rice, potatoes, and quinoa (well, not all at once, of course!). And this applies whether you are athletic or not. Benoît Nave adds: “Add legumes for plant-based protein, vegetables for fiber—the basis of a healthy diet—and small oily fish (sardines, mackerel, etc.) for omega-3. The ideal dessert for dinner? Cooked fruit, your best friend for a healthy sweet treat.”
Finally, here's a little tip from Baouw: “If you're not feeling your best, grab a small handful of cashews or one of our citrus-cashew bars.”
12 examples of chrononutrition menus
Morning menus
1/ Half a lemon juice in a little water
A fresh fruit
Two soft-boiled eggs (boil water, then add the eggs, set the timer for 4 minutes)
Three slices of gluten-free Pain des Fleurs bread (green pack)
2/ Half a lemon juice in a little water, with freshly grated turmeric and ginger
Cooked fruit (especially for those with sensitive intestines)
Goat cheese
A little cooked or cured ham
vegan version
- Fruit puree
- Avocado
- A handful of oilseeds
- A chocolate-chia seed cream with silken tofu
- A few slices of Pain des Fleurs bread with whole or ground almond butter
Lunch menu
1/ Grated carrots
Poultry and cauliflower
Fruit puree
2/ Red cabbage salad
Grilled sea bream and broccoli
Pears sautéed in a little almond powder
3/ Grated raw beets with red onions
A pan-fried dish of endives and pork ribs
Sorbet
Lunch menu for heavy morning sessions
- Cooked beet salad
- Cod fillet and mashed potatoes, olive oil, garlic
- Fresh goat cheese
- Homemade pastries (ideally gluten-free)
The midday snack
- Fresh fruit
- A Baouw
The chrononutrition snack for a big workout in the morning
- Oatmeal porridge with banana and cocoa
- A handful of oilseeds
And dinner, what's the best time to eat?
1/ Vegetable soup with unblended vegetables (julienned)
Small oily fish (sardines, mackerel, etc.)
Risotto
2/ Anchovy dip as an appetizer
Quinoa pilaf with garlic-flavored green vegetables (such as green beans with parsley and garlic)
Goat yogurt with maple syrup
Dinner menu for sustained exertion during the day
- Lentil and shallot salads
- Baked sweet potato cubes with garlic and fresh parsley
or Mashed potatoes, olive oil, garlic, thyme
- Apple crumble (chestnut flour)
