T Nation

Carbs, Fat and Protein All in One Meal?


I've heard that you eat protein with carbs or protein with fats, and not fats with carbs.

But how about Fats, carbs and protein all in a meal?


Nothing wrong with that.


yeah i still would try to avoid it, because the fat will still get put away as fat rather than used for enery because of the presence of the carbs and the resulting insulin rise using the sugars for energy.

It's difficult to 100% eleimate fat from the meal obviously, but try and segregate your fat make up as much as possible.

Red meat is a good thing for protein + fat as it is high in both. Sausages particularly ive found a great way too top up; i get snags that are 20g protein and fat per sausage. A couple of them on their own and ive topped up my fat without the carbs and got some bonus protein.


It depends on your individual physiology. I don't do carbs and fats together.




Personally, I don't really see a reason not to combine fats and carbs in a meal. The logic behind it is simple and sane, but as far as I know, there is only anecdotal evidence that combining carbs and fats is a bad thing and will lead to higher fat storage, etc.
I haven't read a single study proving that.


You don't always need a study to prove everything do you? Sometimes real life experience speaks volumes.

My post above is speaking from my own experience, and I know there's several others on this site who've experiences the same. That's why I said it's down to individual physiology because there's obviously loads of people that can mix F+C just fine and a lot that can't.

OP you need to try it out for yourself, because there's no right or wrong answer here.




Instant gains, might even be able to cancel your gym membership.




No, I don't. I've been bodybuilding for 20 years, done bb shows as well as strenght events and I do many things based on personal experience as well as my own "biofeedback".

However, for me it just doesn't seem to make much of a difference whether I eat all 3 macros in one meal or separating C and F. I did contest preps with many athletes and never found this to be crucial.

IMO, one of the reasons why separating F + C works for many is simply reduced TOTAL C-intake and/or reduced total calorie consumption.

When people start new nutritional approaches they tend to be very strict and disciplined. That's partly why the new approaches work.

If you consume a diet with exactely calculated amaounts of C, F and P, i.e. you eat exactely measured amounts of a given "universe" of foods, I highly doubt that it makes much of a difference whether you eat your F and C sources in the same meal or try to seperate them.

But as you said, you do it because you were successful with it. So keep doing what works for you and what makes you feel best.


X2 I'm not a fat and carbs guy generally. I found when dieting that if I eat F+C+P= 0 loss but F+P= results, some folks just don't do well on carbs all together, some do better C+P some bastards can eat what ever the hell they want, those people can suck it!


I don't think it's worth the effort to try and separate, especially given the fact that I see no difference when I separate the macros.


The effect of lipids along with carbohydrate intake have been noted in science, more specifically concerning the effect of lipids being in the bloodstream during hyperinsulinemia. The fats are going to slow down glycogen storage as well as the total amount of carbohydrates stored as glycogen. Fat oxidation is also going to occur at a faster rate than normal, meaning that the fats are more likely to be stored as adipose tissue compared to instances where insulin levels are lower.

Now, although fats can blunt the highest peak of insulin during an insulin spike, it actually causes insulin to be secreted in a total larger quantity. This is a double-strike against fats with carbs (at least high II carbs), in my opinion, because not only does it reduce the effectiveness of the insulin spike by reducing the peak thus reducing the body's capability of storing nutrients that we typically take in during insulin spikes such as amino acids, proteins, other supplements, and even the carbohydrates themselves, but it causes your insulin levels to be at a higher-than-normal level throughout the day which could reduce insulin sensitivity. I want my insulin spike high as hell, then gone or down to a low steady level afterwords via eating something like a low II, slow digesting carb such oats or something along those lines.

Now one could argue that there will always be some levels of fat in your bloodstream, but the effects of lipids on insulin are dependent on the level of them in the blood. Plus one could really wait until later in the day before they begin eating most of their fats, which is a practice that I generally follow.

Now fats can be used specifically for the insulin blunting effect, which could be beneficial because it would cause a more stable level of insulin and thus help keep excess glucagon out of the blood stream as well as make one's glucose levels more stable, leaving the person with less highs and lows in energy levels. Also, spreading out fats throughout the day could help with a more even administration of the benefits of the healthy fatty acids regardless of what fats do in the presence of carbohydrate digestion. It follows along the lines as to why we don't eat all of our protein at once; there's just more benefits out of eating fats more evenly throughout the day rather than all at once.

It all really depends on your own personal hierarchy of nutritional do's and dont's. Fats + Carbs are something that I try to avoid, but it's not the end of the world if I don't. I most definitely try to avoid fats when I spike the hell out of my insulin such as during work out time or in the morning, but other than that, I'm only preferential upon not mixing fats with low Insulin Index carbs, but I am still very willing to do it.

To sum up my opinion: fats + low II carbs = ok, fats + high II carbs = not a good idea


Sure, because our ancestors KNEW what proteins, carbohydrates and fats were and that's why they were so strong and resistant to fatigue from long hunting excursions.


I always do my best to split up my macros. Basically if my carb/protein content is high I try to keep my fat content low for that meal and vice versa.

Works great for me.


Some interesting discussion on it here (WARNING: contains an interview involving that bastard Aragon - whom many people here seem to hate):