Jacob Buick | Temple Gym

22nd January 2019

Nutrient Timing

“Is this an important factor to take into account”

One of the main misconceptions I face from a lot of people is thinking they have to be consuming 5-6 meals per day minimum to “keep their metabolism up.”

Thermic effect of food or what you would see as “keeping your metabolism up” is dictated by the caloric load or amount of the food consumed (and type) not the consistent intake of it.

One meal of 1200 calories will have the same affect as 3 meals of 400calories with the same macronutrient breakdown. The only real benefit to spacing foods out every 3 hours is the initiation of MPS (muscle protein synthesis) by the way of adequate consistent protein intake.

The take home message ;

Consume the number of meals per day that make adherence to calories and macros easiest for you. And …. if possible space out protein intake through the day for a small benefit

Peanut Satay Chicken

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Anything with peanut butter is amazing!


5ml rice bran/olive oil
5ml balsamic vinegar
20ml lemon juice (fresh/bottled)
25-50ml water (depending of preferred consistency)
10g Garlic
10g Brown onion
1/2 tsp Dried chilli flakes (fresh chilli is fine)
30g Peanut butter (smooth/crunchy)
100g Basmati rice (cooked weight/heaped 1/4 cup)
140g Chicken breast – cut off any fat (approx 1/2 large breast)
75g Broccoli


Easiest way to cook rice. Use a medium to large microwave safe container.
1 cup basmati rice
2 cups of water
Cook for 12 minutes on high, stir half way through.


Heat small size pot on medium heat. Add oil, onion and garlic and onion crarmelise. Turn down heat on low and add  balsamic vinegar, lemon juice, chilli flakes until the liquid is lightly simmering. Add peanut butter and stir through, gradually adding water. Once sauce has combined to a nice consistency take off the heat.
Steam broccoli trees (microwave steamer – 2-3 mins).
Thinly slice chicken breast and cook on medium heat on a non-stick pan.
Once broccoli and chicken are cooked you are ready to serve.
Serves: 1
Cal 532
Carbs – 32g     Fat – 22g     Protein – 46g     Fibre – 5g

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