Every time you have a meal with protein you should be consuming a complex carbohydrate. Carbohydrates signal your body to produce insulin and when insulin is present nutrition is carried to your cells more effectively. That is why you NEVER want to eat carbohydrates unless it’s added with protein. If fat loss is your goal it is important to limit your carb intake as the day progresses. Your biggest carb meal should be immediately after waking when your body needs the pick-me-up energy. By the time bed time comes, you should have little to no carbs in your system. Un-used carbs are more likely to be stored as fat by yourbody so if you are looking to lose fat simple carbohydrate manipulation will aid you in a long way.
The most important times to have protein are immediately after waking, pre workout, post workout, and at night. As soon as you wake up, your body has gone through an 8-10 hours fast (and perhaps longer if you had dinner in the evening). This means your body is aching for nutritional support. Your first meal of the day should be both carb rich and protein heavy. This meal can also be consumed with your daily vitamins (as most vitamins should not be taken on an empty stomach). An hour before you hit the gym you should have a moderate protein source with a decent amount of carbs to prime you up for your workout.
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