What are the optimal Protein/Fat/Carb percentages to eat throughout the day?

Answered on August 19, 2014
Created January 18, 2012 at 1:56 PM

Assuming somebody eats a clean paleo with 3 daily meals, what would be the optimal percentages of protein/fat/carbs at breakfast, lunch and dinner?

33%/33%/33% each time?

Or should one aim for more protein in the morning, more carbs in the evening and equal amounts of fat?

Please, justify your choice. Any reference is highly welcome!

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4 Answers


on January 18, 2012
at 02:06 PM

I think it's a fool's errand trying to pick 'optimal' ratios, particularly ones that would apply to everybody, every day, no matter what they were doing. For me a big part of the lifestyle is reversing that equation and letting my meals be an outcome rather than input of the day.

That said, the convention would be to always have protein in a meal, so spread that out. Carbs more in the morning when you can take advantage of the energy they give, moving more towards fats later in the day to provide longer-term satiety and better lead you into the nightly fast. But then others sleep better after a heavier meal or with carbs, and don't necessarily need a boost in the morning. I think the only common feature would be people recommending not eating fat and carbs together, but (especially on clean paleo) I really don't think it matters too much. Just depends what works best for you.



on January 18, 2012
at 11:29 PM

It is going to vary with each person. This is the one thing that we can all agree to disagree about. :-)



on January 18, 2012
at 10:46 PM

Assuming you're getting a big chunk of your energy from fat, moderate protein and moderate carb intake, following the cyclic lowish-carb routine can work just fine.

What I do is have my lunch consist of a nice fatty meat and veggies. Then on days I workout, I have a post-workout dinner with 100-150g of sweet potatoes cooked in fat in addition to meat and veggies.

I've been happy on it. I sleep really well post carbing and it tops of glycogen stores in my muscles.



on January 18, 2012
at 02:07 PM

Nobody really knows what will suit you best. You will need to find out by experimentation.
In my own case, I do fine on loads of fat and protein. I never feel the need for carbs at all. I have eaten like this for years. I have some salad leaves and maybe a carrot with my dinner in the evening but I'm certainly not eating them for the tiny amount of carbs.

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