Maybe the title isn’t as clever as “Watch the clock, not the scale” or “Clocking in, working out” but this review was pretty good (Gabriel and Zierath, 2019).
1- I’m a big fan of activity. Walking, hiking, frequent breaks from sitting, and lifting weights are among the things I do daily (and advocate).
2- The elephant in the room (for me at least): exercise timing and the diurnal variation in human performance.
Remember back when researchers would put people on a ketogenic diet for a few days, take some measurements of physical performance, then conclude keto sucks for athletes? But then we learned about ketoadaptation and now know that 3 weeks is the minimum.
It’s happening again, but this time with exercise timing. Take two random people — athletes, old or young, male or female (it’s been tested in all of these populations) — and take some measurements of physical performance in the morning or afternoon, wait a couple days, then measure in the reverse condition.
Same thing every time: performance is greater in the afternoon.
BUT if you train a group consistently in the morning, performance in the morning improves and there’s no longer a diurnal difference. Interestingly, this doesn’t happen to a group that’s trained in the afternoon; they’ll still perform worse in the morning (eg, Chtourou and Souissi, 2012).
There are many implications, nuances, and caveats to this…
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