Nutrient timing for body composition -
However, I'll add another phase that I call, somewhat in jest, The Rest of The Day Phase. The Energy Phase is called this because this phase occurs during the workout when energy demands are highest.
As you probably know, the energy used by skeletal muscle is ATP. This ATP is formed and resynthesized by macronutrients from the diet so carbs, proteins, and fats contribute indirectly to the energy of muscle contraction.
This breakdown of nutrients, while completely necessary, is, by definition, catabolic. As such, the workout period, as I've addressed in the past see Precision Nutrition - next week , is marked by a number of anabolic and catabolic effects. Since this drink not only enhances blood flow but stocks that blood up with amino acids and glucose, the protein balance of the muscle will be shifted toward the positive and glycogen depletion will be significantly reduced.
In addition, those amino acids and glucose units, independent of their effects on muscle protein and glycogen status, can also lead to a decrease in cortisol concentrations and improve the overall immune response part of the acute phase response listed above and described in detail in the Precision Nutrition article.
Of course, if the aforementioned supplement is in a liquid form and is sipped during the exercise bout as recommended , dehydration, a potent performance killer in both strength and endurance athletes, can be staved off as well. When examining the science of nutrient timing in detail, it becomes clear that one of the key "when to eat" times of the day is during the Energy Phase or during the workout.
Of course, in focusing on when to eat, I'm in no way suggesting we should neglect considering what and how much to eat. In fact, they're probably your next two questions so let's get to them right away.
As indicated above, during the Energy Phase it's important to ingest some protein and carbohydrate. In my experience the easiest way to do this is to drink an easily digested liquid carbohydrate and protein drink.
Dilution is important, especially if you are an endurance athlete or if you're training in a hot environment. If you don't dilute your drink appropriately, you may not replenish your body's water stores at an optimal rate 9; Now that we know when to eat and what to eat, let's figure out how much.
Unfortunately this isn't as easy to answer. How much to eat really has a lot to do with how much energy you're expending during the exercise bout, how much you're eating the rest of the day, whether your primary interest is gaining muscle mass or losing fat mass, and a number of other factors.
For a simple answer, however, I suggest starting out by sipping 0. For you lb guys, that means 80g of carbohydrate and 40g of protein during training. This, of course, is the nutrient make-up of Surge.
The Anabolic Phase occurs immediately after the workout and lasts about an hour or two. This phase is titled "anabolic" because it's during this time that the muscle cells are primed for muscle building.
Interestingly, although the cells are primed for muscle building, in the absence of a good nutritional strategy, this phase can remain catabolic. Without adequate nutrition, the period immediately after strength and endurance training is marked by a net muscle catabolism; that's right, after exercise muscles continue to break down.
Now, if you're asking yourself how this can be, you're asking the right question. After all, training especially weight training makes you bigger, not smaller.
And even if you're an endurance athlete, your muscles don't exactly break down either. So how can exercise be so catabolic? Well, for starters, as I've written before, while the few hours after exercise induce a net catabolic state although protein synthesis does increase after exercise, so does breakdown , it's later in the recovery cycle that the body begins to shift toward anabolism 8; So we typically break down for some time after the workout and then start to build back up later whether that "build up" is in muscle size or in muscle quality.
However, with this said, there are new data showing that with the right nutritional intervention protein and carbohydrate supplementation , we can actually repair and improve muscle size or quality during and immediately after exercise 16; For more on what happens during the postexercise period, check out my articles Solving the Post-Workout Puzzle 1 and Solving the Post Workout Puzzle 2.
From now on, when planning your nutritional intake, you'd better consider both the Energy and Anabolic phases as two of the key "whens" of nutrient timing. Therefore, to maximize your muscle gain and recovery, you'll be feeding both during and immediately after exercise.
Again we come to what and how much. As indicated above, during the Anabolic Phase it's important to ingest some protein and carbohydrate. Just like with the Energy Phase, in my experience the easiest way to do this is to drink an easily digested liquid carbohydrate and protein drink.
While dilution, in this case, isn't as important for rehydration because you've stopped exercising and presumably, sweating, you're now diluting to prevent gastrointestinal distress.
I won't go to far into detail here - just take my word for it. You must dilute. Just like with the Energy Phase, how much to eat really has a lot to do with how much energy you expend during the exercise bout, how much you eat the rest of the day, whether your primary interest is gaining muscle mass or losing fat mass, and a number of other factors.
coconut oil, grass-fed butter, avocado, olive oil. This means sweet potatoes, squash, and other veggies as your primary carbohydrate source, and focusing on free-range chicken, grass-fed beef, and fish as your primary meat sources.
This article from Harvard Health can give you some guidelines for both fast-digesting carbs you can eat around your workout and slow-digesting carbs to be eaten throughout the rest of the day. If your primary goal is to lose fat, it's worth it to note that this shouldn't mean restricting calories in such a way that you'll lose muscle.
You'll likely gain muscle a little slower than the folks eating for performance, but you should still be gaining lean muscle mass.
As with the group that's eating for performance, your goal should be eating quality foods at the right quantities in order to lose any excess fat. Doing so will keep your insulin levels balanced so you're not yo-yoing throughout the day with sugar spikes and crashes. Think about it this way: the harder your endocrine system responsible for your insulin response has to work, the more likely your body is to hold onto fat.
Step 1: Start your day with water. This'll help promote healthy digestion, which will enhance how your body utilizes food throughout the day. Step 2a: For those that workout in the morning , try to go to the gym fasted. Eat right after you're done, with the same carb:protein ratio suggested above.
Shoot or 30 grams of carbs and 15 of protein. Step 2b: For those that workout in the afternoon , start your day with 20 grams of protein and some high-quality fats. Try a Bulletproof Coffee with some added protein powder. If you're not a coffee-drinker, a great option is salmon salad.
The idea is to try and ride out your initial ghrelin release your hunger hormone telling you to eat that corresponds with increasing cortisol levels.
After that initial spike, your body's metabolism will start to normalize and you'll gain mental focus and energy without spiking your insulin.
Some may benefit from carbohydrate ingestion before exercise while others gain the most advantage by exercising in a fasted state. Working with a sports nutrition specialist can provide clients individualized guidance. It takes into account their training program.
It also considers how their body responds to protein and carbs. At the same time, this professional can help with more than just nutrient timing. They can offer advice on calorie intake, how to create a balanced meal, and more.
You can offer this advice yourself by becoming a certified nutrition coach. Through a partnership with Precision Nutrition, ISSA offers Nutrition Coach certification.
This course teaches you how to determine optimal fat, carbohydrate, and protein intake for individual clients. You also gain access to more than 40 nutrition coaching tools.
By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles.
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Frontiers In Physiology , 6. Casazza, G. Energy Availability, Macronutrient Intake, and Nutritional Supplementation for Improving Exercise Performance in Endurance Athletes. Current Sports Medicine Reports , 17 6 , Hull, M. Availability of a sports dietitian may lead to improved performance and recovery of NCAA division I baseball athletes.
Journal Of The International Society Of Sports Nutrition , 14 1. All Categories Anatomy Audio Blogs Behavior Change Business More. BY: ISSA DATE: What Is Nutrient Timing? Science-Supported Nutrient Timing Benefits Nutrient timing can help maximize muscle growth. Nutrient Timing Strategies Based on Fitness Goal The strategy you use when timing nutrition will vary based on your desired goal.
Muscle Growth and Strength Protein is key to helping muscle grow. Weight Loss or Body Fat Reduction What does nutrient timing look like if the goal is weight loss?
It notes that fat loss can be achieved for this type of athlete by: Carbohydrate intake: training in a fasted state Protein intake: scattered throughout the day every 3 to 5 hours The path to fat loss without losing muscle changes depends on exercise intensity.
Improved Athletic Performance Performance nutrition is gaining in popularity.
Nutrient timing Nutrient timing for body composition recently become compositioh popular topic fof the fitness industry. Nutrient timing is Nutrinet concept of certain macronutrients Natural appetite suppressant pills consumed at certain periods throughout the day bldy also around your workouts. Two questions are often asked about nutrient timing:. These are great questions and we will dive into it a bit deeper. Below is each macronutrient is broken down to better understand the science behind nutrient timing. There is evidence that show similarities in the development of muscle metabolism and protein feeding. Nutrisnt, despite its popularity, Nutfient research on nutrient timing is far from convincing 1. Nutrient timing has been used by Thermogenic pre-workout supplements bodybuilders and athletes for over 50 years, Nutrieent many aspects of it have been studied 234. John Ivy, has published many studies showing its potential benefits. Inhe published a book called Nutrient Timing: The Future of Sports Nutrition. Since then, many nutritional programs and books have promoted nutrient timing as the key method for losing fat, gaining muscle and improving performance.
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