best meal to add fats

[Tomer]

Hi everyone,

I'm unsure of the best time of day to add fats to my meal.

I've heard its not best to add it after a weightlifting work out but OK after a a cardio.. or does it depend on if that meal is combined with carbs or protein.

Then i've read that having some fats is a GOOD idea right before bed or right after a workout?

I'm wondering if I'm not adding the fats in at the right meal. I try to remember to take a flax seed cap( although I know the real deal is better!) with my morning oatmeal ( about half hour after my morning run)

this is my (genereal) meal plan and what I've been trying to do for the last little while

5:30 - 6:00 am cardio
6:30, oatmeal (1/4 cup pre cooked) 2 egg whites ( flax seed cap if I remember!)
10:30/11:00 chicken or tuna or eggs or beef and veggies or salad
2:00 same as meal #3 (sometimes there is a peice of whole wheat bread or potato in these meals)
3:30 1/4 cup of cottage cheese and apple
4:30 - 6:00 weights
6:30 ish - i try and have some leftover tuna or egg or whatever protein source I had for lunch ASAP when I come out of the gym.. usually 2 egg whites or something

8:30 evening meal, varies... I try and have a green salad, veggies, protein, sometimes a soup, with some veggies also carrots, potatos ( no-starchy)

i find that its when I get home.. about 9:00 is when I'm CRAVING nuts or peanut butter.

When is the best time to add some fats in? What kind of fats should I add in.. if I have grilled my meat/ chicken with a bit of oil, should I forget extra fast if I've added small sauces to the chicken?

should I be taking my flax seed cap three times a day?

Thanks ladies!

 

[slat1]

Quality fats can be used by your body the same way it uses complex carbs.
Generally, I have some ANPB (unsalted) around lunch. I also add a tspn of it into my shake before bed to slow the digestion down over night. I am not sure if women would want to use a shake before bed. It comes down to what your goals are. The ladies can help you there.
Quality fats are important for women. From what I have been told they will help regulate estrogen production. That inturn can help keep the lower abs, hips and thighs more lean.
I was also told Primrose Oil was an exellent supplement to take at night for the ladies.

*The above information came from a 3rd year medical student who trains female bber's and competes himself.

 

[Tomer]

thanks for that info!

I also usually drink a glass of skim milk with my evening meal