THE SYNC WAYBig 4 · Eating

Carb pairing guide

Eat your protein and fat first and your carb last, so your energy stays level.

Protein → Fat → Carb
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Why this order

A carb eaten alone or first spikes your blood sugar, and an hour or 2 later you crash, tired and hungry again. Protein and fat first slow down how fast your stomach empties, so the carb that comes after reaches your blood gradually. A 10 minute walk after the meal helps too.

  1. Protein firstEggs, tofu, chicken, fish, yogurt, along with your veg
  2. Then fatAvocado, olive oil, nuts, cheese
  3. Carb lastRice, bread, pasta, potato, fruit

Build your own plate

Nut butter, cheese, eggs and salmon count as protein and fat in 1.

Eating is pillar 2 of the Big 4

1. Drainage
2. Eating
3. Strength
4. Recovery