Nutrient timing for sports performance -
Nutrient timing can play a super important role in endurance training as you are literally fueling your body before training, replacing what has been lost through sweat, and providing additional fuel to keep blood sugar levels stabilized.
Nutrient timing also involves eating to help replenish depleted glycogen stores and supporting muscle recovery. Without eating the right foods at the right time, you run the risk of reduced stamina, low blood sugar, poor muscle recovery, and overall poor athletic performance.
In addition to supporting the body for optimal athletic performance and recovery, here are some of the other benefits of nutrient timing. So, what does all of this mean for the kinds of food endurance athletes should be eating and when they should be eating them?
What to Eat Before Training: So, what should you be eating before training? It is best to enjoy a carbohydrate-rich snack that is around calories.
You will want to stick to carbohydrate-rich foods and try to avoid anything that is too high in fiber or too high in dietary fat as they can be harder on the digestive system.
Some great choices include sweet potatoes, oatmeal, bananas, brown rice pasta, unsweetened Greek yogurt with granola and raw honey. You want to provide your body with an easier source of fuel that will be used directly for energy support during training.
It is also important to hydrate your body. Ideally, you will want to start hydrating hours before you start your training and then continue to drink water throughout exercise, ideally containing some Skratch powder.
When to Eat During Training: When it comes to endurance training, you will need to replenish your body with a fuel source along with staying hydrated. Studies have shown that athletes need to consume carbohydrates throughout training if they are active for longer than hours.
The studies have shown that adequate carbohydrate intake for endurance athletes training for hours would be 30 grams of carbs per hour, 60 grams of carbs per hour for training hours, and 90 grams of carbs per hour if you are training longer than 2.
As you can see, the longer you train, the more carbohydrates you will need. Be warned though, once you start approaching 90 grams per hour, you have a higher risk of digestive problems.
Studies have also found that high-quality carbohydrates boost physical performance. High-quality carbs are what fuels and sustains an endurance athletes energy levels. High-quality carbs have been found to provide muscles with energy needed for endurance training.
Protein also plays an important role during training as it can help prevent muscle breakdown. Try to stay below five grams of protein per hour of training to help reduce the chance of digestive upset.
What to Eat During Training: To help support your muscles and energy levels during training, you can snack on things like grass-fed jerky for protein, and whole-foods bars made with fruits and whole grains for carbs.
Bananas and other low-fiber fruits like melons can also make a good carbohydrate fuel source. When to Eat After Training: After training is when your body really needs to refuel and replenish those depleted glycogen stores.
Eating after intense exercise is also essential for proper muscle as well as tissue recovery. To help support muscle recovery through muscle protein synthesis and to replenish glycogen stores, it is important to eat a protein-rich meal with some complex carbohydrates as soon as you are finished training.
Ideally, your meal should contain grams of protein after endurance training. Studies have found that endurance athletes can achieve total muscle glycogen resynthesis within 24 hours when consuming an average of grams of carbohydrates over that time frame.
Since glycogen resynthesis tends to be at its peak within the first two hours after training, you can boost glycogen resynthesis by consuming 0.
What to Eat After Training: A great way to get both protein and carbs is to make a nutrient-dense post workout shake which contains:.
Drinking this immediately after training will help support both muscle recovery and provide your body with the carbohydrates it needs to support those depleted glycogen stores.
It also makes a really easy and convenient way of getting your carbohydrates and protein in without having to make a meal immediately after training. You need to consider each meal you have over a whole day as contributing to your training and performance, through continuous refuelling and repair, so energy is utilised efficiently and effectively when the body needs it so you can reach your training goals.
Carbohydrate is the preferred and most easily accessible fuel for high end activity — consume the most when you are most active! Before training A light meal containing carbohydrates prior to training can enhance performance, the more fuel present, the more you can push yourself and get the most out of your training session.
Regular amounts over the day After heavy or multiple training sessions, the body regularly needs protein for ongoing muscle turnover. One meal alone cannot deliver all this at once — protein needs time to turn into muscle. This also gives muscles the best chance for recovery before you put them through their paces again.
Smaller, frequent structured meals over the day facilitates continuous refuelling and repair needs when the body needs it so fuel is utilised effectively.
Meals and mid meals consumed at regular intervals are more beneficial for protein and carbohydrate delivery so the body uses this fuel for adaptation as it becomes available. It can prevent muscle wastage and can help maintain consistent body weight. If you are training heavily or aiming to gain weight you want to aim to eat something every hours, if maintaining body comp or in a light training period aim to eat every hours.
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As a trainer, Metabolic support essentials will often turn to you when Gluten-free sunflower seeds have sporrts about their diet. They pertormance want to Nutrient timing for sports performance what to eat for maximum muscle gain, for instance. Or they might wonder if certain diet plans can help speed up their fat loss. But one topic that can typically be discussed is nutrient timing. Nutrient timing involves eating at specific times to achieve a desired outcome.Nutrient timing for sports performance -
During exercise, frequent feedings of g of high GI carbs per hour of training can help increase performance, maintain normal blood glucose levels, and prevent early fatigue. Post-exercise, protein should be consumed as soon as possible after exercise.
However, you can still maximally stimulate muscle protein synthesis up to 2 hours post-exercise by consuming g of a rich protein. When it comes to strength, recovery, and improved body composition it is recommended that protein be consumed in intervals of every hours to promote a positive state of nitrogen balance.
If your goal is to build muscle, carbohydrates, and protein should be consumed together. Nutrient timing can be employed at any level, however, if you are looking to gain a competitive edge and boost your performance, nutrient timing may be the key to your success.
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Nutrition The Benefits of Nutrient Timing. What is Nutrient Timing? The Author. Related Posts. Nutrition Considering Medication for Obesity? Here's What You Need to Know. Nutrition The Blue Zone Diet: What to Eat to Live Longer.
Nutrient feedings during exercise have also been researched for their ability to offset muscle damage after intense resistance training [ 37 ]. The authors concluded that the suppression of PRO breakdown and cortisol levels may help to promote accretion of muscle PRO with prolonged periods of resistance training and supplementation.
Their final study examined the influence of a 12 week resistance training program in combination with CHO and EAA supplementation. Serum insulin and cortisol, urinary markers of PRO breakdown, and muscle cross-sectional area were measured [ 41 ]. Similarly, a study by Beelen et al.
CHO administration becomes even more important when muscle glycogen levels are low at the onset of exercise [ 35 , 42 ]. Many nutritional interventions have been considered to enhance recovery from exercise.
The body of published research supports the practice of ingesting nutrients to enhance performance for both endurance and resistance training athletes. There is also sound evidence which supports the value of post-exercise nutritional supplementation as a means of improving the recovery of intramuscular glycogen, providing a positive stimulation for acute changes in amino acid kinetics and improvement of the net PRO balance, as well as enhancing the overall adaptation to resistance training.
Athletes who ingest 1. within 30 minutes after exercise have been shown to experience a greater rate of muscle glycogen re-synthesis than when supplementation is delayed by two hours, largely due to a greater sensitivity of muscle to insulin [ 61 ].
Additionally, both solid and liquid forms of CHO promote similar levels of glycogen re-synthesis [ 15 , 62 , 63 ]. Moreover, different forms of CHO have different effects on insulin levels, with fructose ingestion being associated with lower levels of glycogen re-synthesis than other forms of simple carbohydrates [ 64 ].
If an athlete is glycogen-depleted after exercise, a CHO intake of 0. Similarly, maximal glycogen re-synthesis rates have been achieved when 1. Consequently, frequent feedings of CHO in high amounts over the 4 — 6 hours following exercise is recommended to ensure recovery of muscle and liver glycogen [ 15 , 49 ].
Several studies have suggested that adding PRO to CHO supplementation after exercise may help to promote greater recovery of muscle glycogen and attenuate muscle damage. Ivy and colleagues [ 69 ] instructed cyclists to complete a 2. While glycogen replenishment did not differ between the two CHO conditions low CHO [ Both authors concluded that ingestion of either CHO preparation resulted in greater restoration of muscle glycogen when compared to a placebo.
Furthermore, the availability of essential amino acids EAA following exercise, especially the branched-chain amino acids, have been reported to influence recovery by optimizing PRO re-synthesis as well as glycogen re-synthesis rates after exercise [ 61 , 69 , 70 , 72 — 74 ].
As these studies suggest, the ingestion of CHO 1 — 1. A single bout of resistance training modestly stimulates PRO synthesis, but also further stimulates PRO breakdown resulting in an overall negative PRO balance after exercise [ 75 , 76 ]; an effect which shifts PRO balance more towards neutral as training status progresses [ 76 ].
Infusion or ingestion of amino acids increases amino acid concentrations at rest or after resistance exercise [ 77 ]. In addition, providing CHO in combination with amino acids immediately before or after exercise may further increase amino acid availability and post-exercise PRO synthesis [ 73 , 78 ].
Consequently, increasing the concentration and availability of amino acids in the blood is an important consideration when attempting to promote increases in lean tissue and improve body composition with resistance training [ 77 , 79 ]. Ingestion of a large dose of CHO g alone and within 1 h after resistance exercise causes marginal improvements in overall PRO synthesis while maintaining a negative net PRO balance [ 78 ].
While no studies have found CHO to be detrimental, it is not the ideal nutrient in isolation to consume after resistance exercise. Its inclusion, however, is an important consideration regarding stimulation of glycogen re-synthesis and enhanced palatability [ 69 , 72 ].
The EAAs, however, in dosages ranging from 6 — 40 grams have routinely been shown to play a primary role in promoting muscle PRO synthesis [ 74 , 80 ], though adding CHO to them may enhance this effect [ 9 , 81 ].
Regarding post-exercise timing, ingestion of amino acids after resistance exercise has been shown at many different time points to stimulate increases in muscle PRO synthesis, cause minimal changes in PRO breakdown and increase overall PRO balance [ 74 , 75 , 80 ].
Unfortunately, the optimal time point for supplementation has not yet been demonstrated. Similar changes have been found in studies that have administered amino acids alone, or with CHO, immediately, 1 h, 2 h and 3 h after exercise [ 9 , 74 , 79 , 81 ].
Levenhagen et al. They reported significantly greater levels of PRO synthesis when the nutrients were ingested immediately before the exercise bout.
In summary, the optimal dosage and ratio of EAAs and CHO necessary to optimize protein balance is not currently known. A summary of relevant findings is provided in Table 2 Additional File 2. In an attempt to stimulate greater adaptations associated with resistance training researchers have investigated the impact of administering varying combinations of CHO and PRO after 1 — 3 h post-exercise each exercise bout over the course of training [ 8 , 10 , 32 , 84 — 91 ].
The collective findings of these studies support the rationale for post-exercise administration of CHO and PRO to facilitate greater improvements in strength and body composition. Additionally, PRO source may be an important consideration as studies have suggested that whey PRO may exhibit a faster kinetic digestive pattern when compared to casein PRO [ 92 , 93 ].
Furthermore, this faster kinetic pattern for whey PRO is responsible for greater increases in PRO synthesis upon ingestion, with little to no impact over PRO breakdown. Casein PRO, on the other hand, releases its amino acids at a slower rate from the gut. This kinetic pattern results in little control over PRO synthesis, but a powerful attenuation of PRO breakdown.
When both of these milk PRO sources are compared using area under the curve analysis, results suggest that casein may be responsible for a greater overall improvement in PRO balance when compared to whey [ 92 , 93 ]. Cr is a popular dietary supplement that has been heavily researched for its ability to increase performance and facilitate positive training adaptations [ 94 , 95 ].
For example, Tarnopolsky et al. Changes in fat-free mass, muscle fiber area, 1 RM, and isokinetic strength improved in both groups, but were not different among groups.
Another study had participants resistance train for 11 weeks while consuming daily one of the following: 1 0. Supplementation in the first three groups resulted in greater increases in 1 RM strength and muscle hypertrophy when compared to CHO only, but no differences were found among the groups ingesting Cr in conjunction with either CHO or PRO [ 85 ].
In contrast, two published studies have suggested that the addition of Cr may be responsible for greater increases in muscle hypertrophy. The first study had participants complete heavy resistance training for 10 weeks while ingesting one of the following isoenergetic groups: 1 1.
Similarly, Kerksick and colleagues [ 88 ] had participants complete 12 weeks of resistance training while ingesting a blend of whey and casein PRO, with or without Cr.
While all groups saw increases in strength and muscle mass, those groups ingesting Cr with the PRO blend experienced greater gains in body mass and fat-free mass. Though these findings are somewhat mixed, the available data does provide support that adding Cr to a post-exercise regimen of CHO and PRO may help to facilitate greater improvements in body composition during resistance training [ 84 , 85 , 88 , 90 ].
The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all [ 9 ]. The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research.
Upon reviewing the available literature, the following conclusions can be drawn at this point in time:. whey and casein exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations. However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise.
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Conlee RK, Lawler RM, Ross PE: Effects of glucose or fructose feeding on glycogen repletion in muscle and liver after exercise or fasting. It can prevent muscle wastage and can help maintain consistent body weight. If you are training heavily or aiming to gain weight you want to aim to eat something every hours, if maintaining body comp or in a light training period aim to eat every hours.
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When should I eat protein? Timing of day to day meals Smaller, frequent structured meals over the day facilitates continuous refuelling and repair needs when the body needs it so fuel is utilised effectively. Receive nutrition information from NSWIS Sign up to the weekly eNewsletter from the NSW Institute of Sport, which includes the latest nutrition blog from the NSWIS dietitian.
Spotrs, despite its Nutrient timing for sports performance, the Gluten-free sunflower seeds on nutrient timing is far from convincing 1. Nutrient timing fr been used Safe hunger control professional bodybuilders and athletes for over 50 years, and perforjance 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. However, a closer look at the research shows that these findings are far from conclusive, and have two significant limitations 15 :..png "Nutrient timing for sports performance")
Journal of Nutrient timing for sports performance International Society of Sports Nutrition psrformance 5Fkr number: 17 Cite this article. Metrics details. An Diabetic retinopathy visual impairment to sporys article was published on 14 Gluten-free sunflower seeds Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1. Adding PRO to create a CHO:PRO ratio of 3 — may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise. 
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