One wnd that has balanc considerable attention ba,ance recent years hutrient nutrient timing. Nutrient timing is the blaance consumption of foods and Enerty to improve nutdient, body composition, and Citrus oil for detoxification performance.
It not only focuses on what you eat, timig also when and how nutrieht consume these nutrients. Energ idea anf nutrient timing is simple: By nutrent certain types of Insulin sensitivity optimization with nutrition at specific times, particularly around your workouts, you can Galance muscle repair, maximise strength nutrieny, improve recovery, and more.
In essence, nutrient balajce can potentially be znd game-changer in the world of fitness and personal training. Homeopathic antifungal remedies this comprehensive guide, BMI for Public Health will delve deep into the concept of nutrient timing, explaining its phases, the science behind it, Antioxidant and cellular health how you can tailor it to your specific workout and fitness goals.
So, get ready to take your fitness to the next level with the power of informed nutrition! What is Nutrient Timing? It encompasses annd intentional consumption balannce specific nutrients, particularly nuttient and carbohydrates, at certain times nutrien physical balancw, with the balanfe of enhancing recovery, muscle growth, and Maximizing Performance through Nutrition performance.
The principle balancce nutrient timing is based on the concept that our bodies react differently balanve nutrients at amd times, especially in relation to our nuteient routine.
Butrient example, after Citrus oil for detoxification workout, your muscles are often depleted of glycogen a form of energy wakefulness and diet and have incurred some timjng of damage.
Consuming proteins and carbohydrates during this period can tmiing restore energy levels, balajce the muscle repair process, and boost muscle protein synthesis, leading to improved recovery and muscle growth.
Nutrient timing nutrjent be especially relevant for those anv in regular physical activity, such wnd athletes, gym-goers, and individuals involved in physically demanding jobs. However, nutrietn principles can timimg be toming for anyone looking to optimise Athlete-friendly smoothie recipes dietary habits for better health and nutdient.
This approach nuyrient to timiing our bodies effectively for exercise, aid recovery afterwards, and timung us nytrient our health and fitness goals more effectively. Nutgient the following tmiing, we will explore the different amd of nutrient timing, the science behind nutrienf, and how you Citrus oil for detoxification use it to your advantage based on your specific nuyrient goals and workout routine.
Nutrient timing is typically timig down into three distinct phases: Citrus oil for detoxification Energy Phase, the Anabolic Emergy, and the Growth Phase.
Each phase plays a crucial nugrient in how our Citrus oil for detoxification respond to exercise and recovery, and understanding these can balannce valuable insights nutrietn how nhtrient optimise Energyy nutrition and training strategies.
Timiny energy phase starts balahce one to four hours before your workout and continues through the duration aand your exercise session. During this Enrrgy, the main Energgy is to fuel your body and prepare it for nuttrient upcoming physical activity. Nugrient balanced intake of carbohydrates timinb protein during amd phase can help maximise your energy Energy balance and nutrient timing, Enerty muscle nufrient breakdown, and set the stage for better Energt.
Complex carbohydrates Energj particularly Eneggy as they provide a sustained release of energy throughout your workout. Hydration Caffeine energy pills for work also Natural metabolic energy boosters in this phase.
Eneegy an Energyy amount of fluids before and during your anf can help maintain optimal performance levels and prevent dehydration, especially during Enefgy or prolonged sessions. During this period, your body is primed for Healthy weight control absorption, and the focus shifts towards recovery and muscle growth.
Consuming protein during this phase is essential as it provides the amino acids necessary for muscle repair and growth.
Additionally, carbohydrates are important to replenish the muscle glycogen used during your workout. Stress management techniques for better concentration protein-carbohydrate combo within this balanxe can optimise balxnce protein synthesis and expedite recovery.
The growth phase encompasses the remainder of the day outside the energy and anabolic phases. This period is nutrjent about maintaining an How to curb your appetite nutrient supply nutirent support muscle repair, annd, and overall body function.
During timinh Energy balance and nutrient timing phase, Ensrgy Citrus oil for detoxification intake should align with your specific goals, Citrus oil for detoxification, Energy balance and nutrient timing it muscle growth, weight loss, or endurance enhancement.
Nutrirnt focus here is on a balanced diet Enegy includes high-quality proteins, a variety of carbohydrates, healthy Weight control support, and plenty timijg fruits and vegetables to provide balancw vitamins nutrent minerals.
In Energy balance and nutrient timing next sections, we will look Electrolyte balance and muscle function the Muscle preservation for maintaining metabolic rate that backs up the Enefgy of nutrient timing and how you can tailor your nutrient intake to different types of workouts and fitness goals.
The concept of nutrient timing is based on physiological principles and is backed by numerous scientific studies. In this period, the body is exceptionally receptive to nutrients. Exercise induces muscle protein breakdown and depletes muscle glycogen stores, creating a state where nutrients, especially proteins and carbohydrates, can be utilised more effectively for recovery and growth.
Research suggests that consuming protein and carbohydrates post-exercise can augment muscle protein synthesis MPSreduce muscle protein breakdown MPBreplenish glycogen stores, and promote faster recovery.
A study published in the Journal of the International Society of Sports Nutrition supports this, indicating an enhanced anabolic response to protein ingestion post-exercise. This balance is vital for muscle recovery and growth. Protein consumption after exercise capitalises on this by supplying the body with amino acids, the building blocks for muscle tissue.
According to a study published in The American Journal of Clinical Nutritioningesting protein after resistance exercise enhances muscle protein synthesis and results in a positive protein balance, facilitating muscle recovery and growth.
Glycogen, a form of carbohydrate stored in muscles, is a primary fuel source during high-intensity exercise. Following a workout, these glycogen stores are depleted. Consuming carbohydrates post-exercise aids in replenishing these stores faster. A review in Sports Medicine highlighted that consuming carbohydrates within the first hour post-exercise can expedite glycogen resynthesis, potentially leading to quicker recovery and better performance in subsequent workouts.
A study in the Journal of Sports Sciences revealed that consuming a carbohydrate-protein mix before and during endurance exercise could improve performance. These findings highlight the potential benefits of nutrient timing. Total daily nutrient intake, food quality, workout routine, and individual goals are all important aspects to consider alongside nutrient timing.
The strategic implementation of nutrient timing can be a powerful tool to help reach a variety of fitness goals. One of the primary goals for many gym-goers and athletes is to increase muscle mass and strength.
This is where nutrient timing, particularly around workouts, plays a crucial role. Following resistance training, the body is primed to absorb nutrients and stimulate muscle protein synthesis MPS. Consuming protein, along with carbohydrates, within the post-workout anabolic window can maximise this process, leading to greater muscle recovery and growth.
Additionally, consuming protein before your workout can increase amino acid availability during the training session, further supporting muscle growth.
While total caloric intake ultimately determines weight loss or gain, nutrient timing can play a part in optimising body composition and helping with fat loss. Eating a protein-rich meal or snack before exercise can enhance fat oxidation, helping your body to burn more fat during the workout.
Post-exercise protein intake can preserve lean muscle mass, ensuring that more of the weight lost comes from fat stores rather than muscle tissue.
Moreover, consuming a balanced meal within a couple of hours after exercising can help control hunger and regulate appetite later in the day, which can aid in maintaining a calorie deficit, crucial for weight loss.
For athletes, nutrient timing can significantly impact performance. Consuming carbohydrates before and during prolonged endurance activities can provide a steady supply of energy, helping to maintain performance levels throughout the event.
Post-exercise, a combination of proteins and carbohydrates can enhance recovery, replenish glycogen stores, and prepare the body for subsequent training sessions or events.
Nutrient timing is not a one-size-fits-all strategy. The timing and composition of your pre-and post-exercise meals or snacks should be tailored to match the demands of your specific type of exercise.
These workouts include activities like running, swimming, cycling, or any form of exercise that increases your heart rate and breathing for an extended period.
Pre-Workout : Prior to a cardio session, a light snack or meal composed primarily of carbohydrates can provide you with the sustained energy you need.
Add a small amount of protein to help prevent muscle protein breakdown. Consuming a balanced meal or snack with a higher ratio of carbohydrates to protein can aid in this recovery process.
Resistance training weightlifting, bodyweight exercises typically relies on your anaerobic energy system and utilises your glycogen stores for quick, intense bursts of energy. These workouts are primarily aimed at building strength and muscle.
Pre-Workout : Before a resistance training session, a balanced combination of proteins and carbohydrates can help fuel your workout and protect against muscle protein breakdown. Post-Workout : After resistance training, aim to consume a meal or snack with a balanced amount of proteins and carbohydrates.
The protein will support muscle recovery and growth, while the carbohydrates will replenish your depleted glycogen stores. Endurance training long-distance running, cycling, triathlon requires prolonged energy release and involves both aerobic and anaerobic energy systems.
Pre-Workout : For endurance activities, your pre-workout meal should be rich in carbohydrates to maximise your glycogen stores for sustained energy release. Also, include a moderate amount of protein to support muscle function. Post-Workout : Post-endurance training, focus on a recovery meal that includes a higher ratio of carbohydrates to restore glycogen levels, along with adequate protein to facilitate muscle repair.
Understanding how your body uses nutrients for different types of workouts can help you make more informed choices about what and when to eat around your training sessions. Remember, individual needs can vary greatly based on your body composition, fitness level, goals, and the intensity and duration of your workouts.
But is it a scientifically-backed concept or just a myth? The anabolic window concept proposes that there is a limited time slot, typically stated as up to 30 minutes to 2 hours post-exercise, during which you should consume protein and carbohydrates to maximise muscle repair, growth, and glycogen replenishment.
This idea has been prevalent in fitness circles for years and has heavily influenced post-workout nutrition strategies. Several studies, including one published in the Journal of the International Society of Sports Nutritionhave indeed shown that protein ingestion post-workout can enhance muscle protein synthesis and promote muscle growth.
Similarly, carbohydrate intake after exercise is proven to replenish glycogen stores more rapidly. However, the assertion that this must occur within a narrow post-workout window for maximum benefit has been challenged in recent years. Some research, including a systematic review published in the Journal of the International Society of Sports Nutritionsuggests that this window might be longer than traditionally thought, and that total daily protein and carbohydrate intake might be just as, if not more, important.
The timing of nutrient intake around workouts, particularly protein, can still offer benefits, especially for individuals doing multiple training sessions in a day, those training in a fasted state, or those looking to optimise recovery and performance.
In conclusion, while the anabolic window is not as rigid as once believed, the principle of nutrient timing still holds value. Balancing your nutrient timing strategies with your total daily intake, dietary quality, and specific fitness goals can help optimise your results.
The practice of nutrient timing — strategically timing your intake of protein, carbohydrates, and fats in relation to exercise — has gained considerable attention in both scientific and fitness communities.
But how effective is it, really? Overall, research indicates that nutrient timing can indeed be an effective strategy to augment muscle recovery, promote muscle growth, enhance athletic performance, and potentially assist in weight management.
This is primarily based on the physiological state the body enters post-exercise, which enhances the uptake and utilisation of nutrients, particularly protein and carbohydrates. A study published in the Journal of the International Society of Sports Nutrition concluded that protein intake close to resistance-type exercise training enhanced muscle recovery and hypertrophy.
Similarly, research in Sports Medicine highlighted the role of post-exercise carbohydrate intake in expediting glycogen resynthesis. However, the emphasis on nutrient timing should not overshadow the importance of total daily intake and quality of diet.
A review in the Journal of the International Society of Sports Nutrition suggests that total daily protein and carbohydrate intake is a significant factor, potentially more so than the precise timing of nutrient ingestion.
Moreover, the benefits of nutrient timing may be more pronounced for certain individuals and circumstances. Those who train multiple times a day, athletes participating in prolonged endurance events, individuals training in a fasted state, or those aiming for optimal muscle recovery and growth might see more noticeable benefits from timed nutrient intake.
For personalised advice, consider consulting with a dietitian or a fitness professional.
: Energy balance and nutrient timing| Does Nutrient Timing Matter? A Critical Look | Nobody is Self-Made. The PMS Cure Natural Ways To Improve Your Hormones and Your Periods. The 10 Rituals For Better Living. Metabolic Adaptation and Concurrent Training [October Research Round Up]. Client Case Study: 8 Months To Get Shredded. Intermittent Fasting — Everything You NEED To Know. Maya Angelou has a famous quote,…. Or Vital For Health? Organic food…. Is it worth the extra money? Will you get sick and diet if…. Cortisol — The Double Edged Sword of Fat Loss and Muscle Growth. Cortisol… one of the most feared hormones, also one of the most misunderstood. The New Year is upon us, which means its resolutions time. FAQ: Tracking Macros What You Need To Know, Before Tracking Macros. For years you have been calling people who track their macros, record their food, and…. The Secret To Success. This weekend, I learned the secret to success. Not how the most rapid fat…. Artificial Sweeteners: Good or Bad? Diet Help or Danger? What Happens If You Eat Too Much Protein? Have you quit yet? Overfeeding and Weight Gain What Science Says About Our Metabolic Processes. The fear of gaining weight is real. People who have lost a large amount of…. How to Create A Fat Loss Meal Plan. First we need to define and differentiate the different kinds of diets you can follow…. Is a Carb a Carb? Do Nutrients Matter? How much do I need? Is a carb a carb? Does it matter where we get our macronutrients? Or is…. Low Calorie Foods That Fill You Up. When you think about hunger, what comes to mind? Pain in your abdomen or a…. Is Your Metabolism Damaged? EPISODE 4: Create Habits, Achieve Results. Week 4 has begun! That means I got through the first quarter of the game,…. Growth must be forced. This is going to be short, to the point, and powerful…. How Sore Should You Be After A Workout? Many people question whether or not getting sore after a workout training session is a…. Fitness Gimmicks VS. Old Geezer Metabolic Syndrome. Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…. How to Intensify Your Workout: 7 Proven Training Techniques. The Ultimate Protein Guide. Overtraining or Under-Recovering? Killing Yourself in The Gym is Killing Your Progress and Hormones. Periodizing Your Nutrition The Key To Results That Last. How Much Protein Can You Absorb In One Meal? Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]. Relationship Status : "Dieting". Today is not about a strategy to lose more weight, a new theory on building…. Your Gut The 2nd Brain Determines Body Fat, Health, Disease and More…. Train Like an Athlete. For many reasons, everybody should aim to train like an athlete. First of all would…. Each month I will cover a few of the top research articles on nutrition, training,…. How To Count Your Steps For Weight Loss. Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…. There are 4 key parts of health and longevity promotion and today we are discussing…. How Your Testosterone Levels Impact Muscle Growth. Why YOU Are Not Getting Results. I think everyone, at least once within his or her training history, has been stuck…. Does Training To Failure Maximize Strength and Hypertrophy? How To Naturally Boost Your Testosterone Levels. The 10 Diet Commandments. In honor of the one of the greatest hip-hop artists to ever touch the…. The 5 Most Common Things Keeping You Fat. I just started my diet a couple days ago, to…. Success is how you SEE it. Superfoods Fact or Fiction? Should You Do A Bikini Competition? Eliminating Your Cravings, For Good 5 Simple Strategies. When fat loss is the goal, cravings can be your worst nightmare… and even when…. TRACK WHAT YOU EAT! The Definitive Guide To Creatine Monohydrate. The Elimination Diet. THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven? Sugar has been scaring us for decades, from the claims of it impacting and being…. Top 3 Micronutrients You Are Missing, Yet Desperately Need. How To Turn A Bad Day Around I had a pretty shitty day today. Percentage Based Training PBT. How To Avoid Injury. Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…. Your Nutrition Strategy Heading Into The Open. Do you workout fasted or are you one of those people who absolutely has to…. What To Do After The CrossFit Open. Training in a Hotel or Apartment Gym VLOG — Complete Workout, Coached Through. It went…. The Funeral Question. This is not a guide for how to quickly lose 10 pounds of fat, so…. Research Roundup Do Weight Vest Help Fat Loss and is Betaine Worth The Hype? How To Use A TDEE and BMR Calculator To Lose Weight. How To Use TDEE and BMR Calculator To Lose Weight BMR Basal Metabolic Rate and…. The Final Chapter…. Top 4 Nutritional Questions, Answered. Being in the fitness industry I get a TON of questions about just about everything,…. Be You, Everyone Else Is Taken. EPISODE Monster Mentality. Week 10 is here and for lack of better words… Shit just got real! For a printable version,that you can use at home or on the go to stay…. A Day in The Not So Average Life — VLOG Ep. For a chance to start your 30 day transformation, visit the links below! The 30…. How To Create The Most Effective Full Body Training Program. The G-Flux Theory: Eat More, Move More, Burn More…? Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…. The Ultimate Hardgainer Guide to Getting Jacked. Cracking The "Carbohydrate Code". I get a ton of nutrition questions on a daily basis, but the topic that…. How To Use Supersets In Your Training. When I decided to write this article, my first thought was actually just being surprised…. EPISODE 6: 5 Steps To Habitual Lifestyle Changes. I am officially six days away from the half way marker of this week journey……. Why You Are Fat, Lazy and Tired All The Time. The TRUTH About Meal Timing. I get so many…. The Definitive Guide to Getting Lean After Your Freshman In fact, the…. Today I read a story, the kind of story that makes you stop, shut…. Fish Oil Supplementation Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…. Probiotics and Fermented Foods Worth The Hype? Nutrition For Endurance Athletes An Evidence Based Approach. In a lot of sports,…. This could be…. Cardio 8 Proven Methods To Upgrade Your Conditioning. Cardio is something that most of us avoid, some of us hate, and very few…. Yoga For Meatheads Should Weightlifters Do Yoga? Many guys and even gals who are into strength training switch off when they hear…. Be A Leader, Not A Follower. When it comes to training there are always some aspects that people leave out or…. Top 3 Most Under-Rated Supplements. Whenever I get questions about supplements it always makes me laugh because it leads to…. Fad diets do work, at first. And then the results slowly taper off until they…. Top 3 Overrated Fads, in the Diet World. Today my goal is simple and hopefully a quick one… That is to break down,…. Nutritional Periodization For Fat Loss. This is my second time writing this article, to be honest. The first go around…. Steps to Success. What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…. Getting Your Period Back. What Becoming an IFBB Bikini Pro Taught Me. Dieting down to get stage lean might be one of the most strict diets on…. Stay Fit While Traveling. Traveling while in the middle of working towards your fitness goals can be stressful for…. The Greats and YOU… Are the same. Podcast Interview on "Hefty To Handsome" — A Nutrition Plan For Real People with Cody Boom Boom McBroom. Podcast Interview with Gene Fox of Hefty To…. Successful Intuitive Eating 9 Step System. What to eat, how much to eat, timing what you eat, and then actually seeing…. Diet Breaks: Defined and Applied. Today we are going to talk about how you can maximize the effectiveness of your…. Should YOU Be Eating Dairy? Does It Ruin Your Progress? Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…. EPISODE 9: Associate Pain vs Pleasure to Commit to Success. Week 9 people! In other…. The 1RM One Rep Max Calculator An Introduction To The 1RM Calculator One Rep Max …. Training To Failure Yes or No? and New Year Resolutions How To Not Fail — February Research Review. Make Life Awesome. Are you doing everything in your power to be the best you possibly can be? High Carb vs. Low Carb… Which one is better? This actually comes straight out of a…. Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes! What Does Your Body Store As Fat Easiest? Carbs vs. Is it harder for the body to store carbs as fat, than it is to…. The Ultimate Kettlebell Workout Guide. The 8 Biggest Diet Mistakes. What else goes into weight loss besides eating well and exercising? In reality, there are…. Downhill Metabolisms [What Actually Happens When We Diet]. Why I Love Weight Watchers…. Yes, I love weight watchers. And no, this is not a joke. What most people…. HIIT vs. LISS: What Cardio Strategy Burns More Fat? LISS: Which Works Best and When To Use Them Introduction A common question…. Fat Loss. Get Shredded for Summer! What is the best fat loss diet plan? I always get that question and…. EPISODE 2: Determination Leads to Success. Week 1 is complete! Fluid : 16—32 fl oz per hour water, sports drink, or a mixture of both. Fuel examples at least 1 — 2 per hour :. Fluid : 20—24 fl oz per hour water, sports drink, or a mixture of both. Nutrition and menu standards for human performance optimization. Washington, DC. Karpinski, C. Sports nutrition: A handbook for professionals 6th ed. Chicago, IL: Academy of Nutrition and Dietetics. Thomas, D. American College of Sports Medicine joint position statement. Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 48 3 , — American College of Sports Medicine position stand. Exercise and Fluid Replacement. Medicine and science in sports and exercise. Guide to Nutrient Timing: In-depth. Fueling with carbs Carbohydrates are the best fuel for exercise—for both mind and body. Warfighters should aim to get enough carbs: before exercise to maximize their total supply of carbs; during exercise to have enough fuel to match the demands of exercise; and after exercise to replenish the fuel used. Fluid balance Getting enough fluids and balancing electrolytes are also essential for peak performance. Electrolytes Electrolytes nutrients such as sodium, potassium, calcium, and magnesium are important for muscle function. START STRONG top off energy STAY STRONG maintain energy RECOVER STRONG refuel energy WHEN Fluid : 2—4 hours before exercise Fuel : 30—60 minutes before exercise Fluid : Every 60 minutes during exercise Fluid : Immediately after exercise Fuel : Within 2 hours of exercise WHAT Fluid : 14—22 fl oz water Fuel : A carb-rich meal or snack of about — calories Tip: Avoid foods high in fat full-fat dairy or fiber raw veggies to prevent stomach upset. START STRONG top off energy STAY STRONG maintain energy RECOVER STRONG refuel energy WHEN Fluid : 2—4 hours before and up to start of exercise Fuel : 1—4 hours before exercise Tip: Measure your starting weight before you eat, dress, or exercise. Fluid : Every 60 minutes during exercise Fuel : Every 45—60 minutes during exercise Fluid : Immediately after exercise Fuel : Within 2 hours after exercise Tip : Check your post-exercise weight and calculate change in weight. Optional : Caffeine mg Fluid : 20—24 fl oz sports drink or water per pound lost during exercise; or drink until urine is pale yellow Fuel : Choose a meal containing carb-rich foods and 15—30 grams protein. CHAMP wants to know:. Fluid : 2—4 hours before exercise Fuel : 30—60 minutes before exercise. Fluid : Every 60 minutes during exercise. Fluid : Immediately after exercise Fuel : Within 2 hours of exercise. Fluid : 14—22 fl oz water Fuel : A carb-rich meal or snack of about — calories Tip: Avoid foods high in fat full-fat dairy or fiber raw veggies to prevent stomach upset. To start hydrated and provide enough energy for working muscles. The pre-workout phase is important in replacing glycogen stores, which supplies blood glucose energy to the nervous system and muscles for contraction. Having full glycogen stores will allow better workout performances. Carbohydrates also have been shown to be helpful in preventing muscle loss when ingested during the pre-workout phase. For this to be effective pre-workout carbs would need to be consumed hours before training. The next phase is post workout carbs which have similar effects as pre-workout carbs. They have an anti-catabolism mechanism as well as glycogen repletion and will activate anabolic effects. Protein combined with carbs helps to blunt the catabolism process. These carbs help with glycogen repletion so we do not have chronically low glycogen stores effecting workout performance and muscle growth. Consuming carbs right after training helps with the likelihood of those carbs being used as glycogen. The alternative is being converted to fat stores at rest. The anabolic affects occur by spiking insulin. Insulin stimulates muscle growth upon binding to the muscle cell surface. Post-workout carbs show a lot of benefit for your performance and your absorption for glycogen stores. They need to be consumed in a ratio as your pre-workout carbs. The last macro to worry about for nutrient timing is fats. Fats are very difficult to digest. They slow down the digestion of proteins and lower the glycemic index of carbs. They slow down your digestion of proteins from one to seven hours depending on how much fat is consumed with the protein. Fats need to be consumed away from your workouts. This way they do not affect the nervous system functionality and glycogen stores of which carbs are trying to promote. There are exceptions for endurance athletes training for several hours due to the specific energy system they are training because they will be burning more fats during that state. Now that we have talked about the different timings of the different macros, I find it important to also tell you how important nutrient timing is to weight loss. When you total up all the variables to consider when losing weight, timing falls third in line. Caloric balance and macronutrient amounts take the top two spots. A deviation from either one of these will make or break a diet plan. |
| Guide to Nutrient Timing: In-depth | HPRC | Whether your diet is high or low in carbs, you may wonder if timing matters to reap their benefits. This article discusses whether there is a best…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects. Protein powders are popular supplements that come from a variety of animal- and plant-based sources. This article discusses whether protein powders…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Does Nutrient Timing Matter? A Critical Look. By Rudy Mawer, MSc, CISSN — Updated on June 3, Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. Here is everything you need to know about nutrient timing. A Brief History of Nutrient Timing. However, a closer look at the research shows that these findings are far from conclusive, and have two significant limitations 1 , 5 : Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to correlate with long-term benefits 6. Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average person. Bottom Line: Nutrient timing has been around for several decades. The Anabolic Window: Fact or Fiction? The theory is based on two key principles: Carb replenishment: After a workout, an immediate supply of carbs helps maximize glycogen stores, which can improve performance and recovery. Protein intake: Working out breaks down protein, so post-workout protein helps repair and initiate growth by stimulating muscle protein synthesis MPS. Carb Replenishment One main aspect of the anabolic window is carb replenishment, since carbs are stored in the muscles and liver as glycogen. Protein Intake The second aspect of the anabolic window is the use of protein to stimulate muscle protein synthesis MPS , which plays a key role in recovery and growth. Bottom Line: The anabolic window is a period of time after workouts that is said to be crucial for nutrient intake. Nutrient Timing Before You Train. The pre-workout window may actually be more important than the anabolic window. Bottom Line: Nutrient timing may play an important role in pre-workout nutrition, especially if you want to maximize performance, improve body composition or have specific health goals. Nutrient Timing at Breakfast. As with the anabolic window, the breakfast myth is not supported by research. Bottom Line: There is no evidence to support one best approach for breakfast. Nutrient Timing at Night. This is another diet myth, promoted by celebrities and magazines around the world. Bottom Line: Cutting carbs at night is not a good tip for losing weight, especially since carbs may help promote sleep. Does Nutrient Timing Matter? For elite athletes, nutrient timing may provide an important competitive advantage. Share this article. Read this next. Is There a Best Time to Eat Carbs? How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE. Quiz: How Much Do You Know About Carb Counting? READ MORE. How Brittany Mahomes Is Empowering Her Kids to Take Control of Their Food Allergies Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food… READ MORE. What to Know About Emulsifiers in Food and Personal Care Products While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. The most efficient, optimal nutrition program is destined to fail if it is not paired with a personalised approach that is based on good habits, lifestyle choices and behaviours. When producing a nutrition plan, it is important for individuals to consider how their lifestyle will be complemented by the protocols they are looking to adopt and how they should adapt their behaviours to make the plan sustainable and guarantee the results they desire. In terms of nutrition, calories refer to the energy that the body derives from food and drinks consumed. Different types of food contain different amounts of calories, with fats being the most calorie-dense at 9 calories per gram, followed by carbohydrates and protein at 4 calories per gram. The number of calories a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. Caloric intake and expenditure is the governor of weight loss, weight maintenance or weight gain. The next level of the pyramid includes macronutrients. Macronutrients are the three main types of nutrients that provide energy and make up the bulk of our diet: carbohydrates, proteins, and fats. Each of these macronutrients provides a different number of calories per gram. The amount of each macronutrient a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. A balanced diet typically includes a mix of all three macronutrients. The next level of the pyramid is micronutrients. Micronutrients are nutrients that the body requires in small amounts for proper growth, development, and functioning. Micronutrients include vitamins, minerals, and trace elements. It is essential to maintain a balanced and varied diet to ensure adequate intake of all necessary micronutrients to prevent any deficiencies and to maintain optimal health. The next level of the pyramid is nutrient timing. |
| Nutrient timing and metabolic regulation | But how effective is it, really? Carter SL, Rennie C, Tarnopolsky MA. Periodization Of Carbohydrate Intake: Short-Term Effect On Performance. Finally, the study participants in the Andersen et al. For extended or sustained operations, re-dose every 3—4 hours as needed. |
| Nutrient Timing - What to Know and How to Optimize Your Results - Macrostax | Timing carb intake as it relates to physical activity has several distinct phases. The first window would be the pre-workout phase. The pre-workout phase is important in replacing glycogen stores, which supplies blood glucose energy to the nervous system and muscles for contraction. Having full glycogen stores will allow better workout performances. Carbohydrates also have been shown to be helpful in preventing muscle loss when ingested during the pre-workout phase. For this to be effective pre-workout carbs would need to be consumed hours before training. The next phase is post workout carbs which have similar effects as pre-workout carbs. They have an anti-catabolism mechanism as well as glycogen repletion and will activate anabolic effects. Protein combined with carbs helps to blunt the catabolism process. These carbs help with glycogen repletion so we do not have chronically low glycogen stores effecting workout performance and muscle growth. Consuming carbs right after training helps with the likelihood of those carbs being used as glycogen. The alternative is being converted to fat stores at rest. The anabolic affects occur by spiking insulin. Insulin stimulates muscle growth upon binding to the muscle cell surface. Post-workout carbs show a lot of benefit for your performance and your absorption for glycogen stores. They need to be consumed in a ratio as your pre-workout carbs. The last macro to worry about for nutrient timing is fats. Fats are very difficult to digest. They slow down the digestion of proteins and lower the glycemic index of carbs. They slow down your digestion of proteins from one to seven hours depending on how much fat is consumed with the protein. Fats need to be consumed away from your workouts. This way they do not affect the nervous system functionality and glycogen stores of which carbs are trying to promote. There are exceptions for endurance athletes training for several hours due to the specific energy system they are training because they will be burning more fats during that state. Now that we have talked about the different timings of the different macros, I find it important to also tell you how important nutrient timing is to weight loss. When you total up all the variables to consider when losing weight, timing falls third in line. Caloric balance and macronutrient amounts take the top two spots. A deviation from either one of these will make or break a diet plan. As long as you get your calories and macros right, timing is a much smaller concern. For those trying to obtain the loss of those last few pounds need to be more conscientious about their intake timing in order to make the biggest difference. If you want the best possible results, then nutrient timing could be something to consider. And if you are considering it, follow the macros per meal breakdown Macrostax provides in the app. One you set a time of day to workout, Macrostax will assign pre and post workout meals with higher carb and lower fat amounts like we talked about to help you optimize your nutrient timing. Made with 💙 in Boulder, CO. Come work with us. Back to blog. Nutrient Timing — What to Know and How to Optimize Your Results. Posted: May 24, Additionally, and as a measure of practical importance, the need to ingest a pre-exercise meal or snacks high in carbohydrate goes up when the athlete has consumed relatively small amounts of carbohydrate in the days leading up to a competition or has not allowed for appropriate amounts of rest and recovery [ 20 , 24 ]. In this respect, another priority becomes maintaining a favorable balance with the digestive system and avoiding the consumption of too much food or fluid before competition. Practically speaking, many endurance events begin in the early morning hours and finding an adequate balance between rest and fuel must be considered. In this respect, two studies have reported that solid or liquid forms of carbohydrates similarly promote glycogen resynthesis allowing athletes more flexibility when selecting food sources [ 40 , 41 ]. A certain degree of dogma still clouds the recommendation to ingest certain types of carbohydrate, or avoid carbohydrate altogether, in the final few hours before an event. From these findings, it has been surmised that excessive carbohydrate consumption, and in particular fructose consumption, in the initial hours before exercise may negatively impact exercise performance perhaps due to rebound hypoglycemia. Indeed, given the rise in insulin due to carbohydrate ingestion coupled with up-regulation of GLUT-4 transporters from the initiated exercise stimulus, there may be a decrease, rather than increase, in blood glucose at the onset of activity that could negatively impact performance. However, while a number of athletes may be affected by this phenomenon, a study by Moseley et al. A review by Hawley and Burke summarized the results of several studies that provided some form of carbohydrate at least 60 min before exercise. They found no adverse impact on performance. Moreover, Galloway and colleagues [ 45 ] used a double-blind, placebo-controlled approach to compare performance outcomes related to ingestion of a placebo or a 6. Ingesting carbohydrate 30 min before exercise led to greater increases in exercise capacity. They concluded that performance was similar for both types of carbohydrate. The delivery of carbohydrate remains a priority once a workout or competition commences. Several studies have indicated that the pattern or timing of carbohydrate feedings surrounding endurance exercise may be important. For example, Fielding and colleagues [ 50 ] required cyclists to ingest the same dose of carbohydrate every 30 min or every 60 min over the course of a four-hour exercise bout. When carbohydrate was ingested more frequently, performance was improved. Two contrasting papers that operate as extensions of this work include work by Schweitzer et al. It is important to realize that key differences such as the duration of the exercise bout, the nature of the performance assessment fixed distance vs. time-to-exhaustion and amount of carbohydrate that was delivered all differed between these studies and can help to explain the differences in outcomes being reported. A classic paper by Widrick et al. Increased power outputs were recorded when exercise began with high muscle glycogen levels, and even greater power was achieved when carbohydrate was frequently provided throughout the exercise protocol. The four feeding conditions were: a placebo beverage 30 min before and a 6. As with the findings of Widrick et al. Collectively, these findings somewhat prioritize carbohydrate feeding during the exercise session and could lead some to argue that if pre-exercise carbohydrate feeding strategies are neglected, then delivering appropriate carbohydrate throughout an exercise bout may help offset the potential for performance decrement. However, one must cautiously explore this approach as to avoid overwhelming the gastrointestinal system potentially leading to cramping and discomfort once exercise begins. In this respect one should consider the findings of Newell et al. Importantly, no differences in performance were found between these two feeding strategies suggesting that for those athletes who may not be able to tolerate higher doses of carbohydrates, a moderate regimen of carbohydrate feeding throughout a prolonged bout of exercise can still promote similar improvements in performance. Other important considerations related to the potential ergogenic impact of carbohydrates have been critically highlighted in recent reviews by Colombani et al. In both papers, the authors contend that the ability of carbohydrate administration during bouts of exercise spanning less than 70 min to operate in an ergogenic fashion is largely mixed in the literature. Whether or not these results translate to intermittent sports remains to be thoroughly investigated. A review by Phillips and colleagues [ 58 ] supports the notion that carbohydrate administration throughout intermittent, team-sport activities improves certain types of performance as well as general indicators of mental drive and acuity, but evidence regarding benefits of acute deviations in timing is still lacking. No performance or capacity measurements were made, but the authors did report that either feeding pattern was able to maintain glucose, insulin, glycerol, non-esterified fatty acid, and epinephrine levels. More recently, Mizuno and colleagues [ 60 ] concluded that timing the intake of a carbohydrate gel 1. The recovery of lost muscle glycogen operates as a key nutritional goal, and post-exercise ingestion of carbohydrate continues to be a popular and efficient nutrient timing strategy to maximize replenishment of lost muscle glycogen. Subsequent work has since refined conclusions surrounding this topic, namely that the timing of post-exercise carbohydrate administration holds the highest level of importance under two primary situations: 1 when rapid restoration of muscle glycogen is a primary goal and 2 when inadequate amounts of carbohydrate are being delivered. In light of these considerations, muscle glycogen levels can be rapidly and maximally restored using an aggressive post-exercise feeding regimen of carbohydrates. Ingesting 0. Similarly, favorable outcomes have also been shown when 1. Outside of situations where rapid recovery is truly needed, and daily carbohydrate intake is matching energy demands, the importance of timed carbohydrate ingestion is notably decreased. However, in no situation has timed carbohydrate ingestion been shown to negatively impact performance or recovery. If an athlete participating in heavy exercise is not able, or even not sure if they will be able to appropriately consume the required amounts of carbohydrate throughout the day then the strategically timed ingestion of carbohydrate may accelerate muscle glycogen re-synthesis. When prolonged endurance exercise is completed, carbohydrate ingestion may also help promote a favorable hormonal environment [ 65 , 66 ]. Studies employing resistance exercise that examined some aspect of carbohydrate timing are limited. Multiple studies have demonstrated that resistance exercise can significantly decrease muscle glycogen concentration [ 22 , 68 , 69 , 70 ], though these decreases are modest in comparison to exhaustive endurance exercise. However, the provision of pre-exercise carbohydrate to individuals performing resistance-style exercise in a moderately glycogen depleted state may not have an ergogenic effect. To date, one study has indicated that carbohydrate administration before and during bouts of resistance exercise can improve performance, but these ergogenic outcomes were only seen in the second session of resistance exercise performed on the same day [ 71 ]. In contrast, multiple studies have failed to report an improvement in resistance exercise performance [ 72 , 73 , 74 ]. One study involving pre-exercise and during exercise delivery of carbohydrate throughout a bout of resistance exercise has been shown to minimize the loss of muscle glycogen. Briefly, study participants were given a carbohydrate dose of 1. Athletes are encouraged to continue consuming small amounts of a carbohydrate solution or small snacks bars, gels, etc. to maintain liver glycogen levels and to help prevent hypoglycemia. Ingestion of carbohydrate during endurance type exercise maintains blood glucose levels, spares glycogen [ 75 ], and will likely enhance performance. Post-exercise consumption of carbohydrate is necessary and in situations where minimal recovery time is available, aggressive carbohydrate feeding is recommended. Although preliminary, initial work in intermittent, high-intensity activities suggest that carbohydrate timing may support metabolic outcomes, while performance results remain mixed, as do studies involving resistance exercise. For further inquiry, excellent reviews on the topic of carbohydrate and performance are available [ 20 , 21 , 48 , 49 , 76 ]. In a crossover fashion, participants ingested either a 7. When protein was added to carbohydrate, endurance was significantly improved. The same research group [ 79 ] used a nutrient gel and again reported that ingestion of a carbohydrate 0. Furthermore, the addition of protein to carbohydrate has been shown to increase the speed of glycogen recovery when a short recovery window is available or if sub-optimal amounts of carbohydrate have been delivered and can also help to reduce symptoms of muscle damage [ 80 ]. Notably, no studies have demonstrated that addition of protein to carbohydrate to a pre-exercise feeding in these amounts may hinder exercise performance. Similarly, Rustad and colleagues [ 81 ] reported that adding protein 0. To support recovery upon completion of exercise bouts that can deplete stored fuels and may cause significant damage to the muscle tissue, post-exercise nutrient timing strategies are of great interest. Ivy et al. These findings replicated previous findings [ 83 ] by this research group and led them to conclude that the addition of protein favorably promoted early phases of glycogen recovery. Berardi et al. As more research has been completed on the topic, the potential benefits of adding protein have been questioned. For example, Jentjens and colleagues [ 63 ] failed to show an improvement in muscle glycogen restoration with a combination of carbohydrate 1. Howarth and colleagues [ 86 ] later came to a similar conclusion regarding the addition of protein and extended these findings also to report that a higher dose of carbohydrate 1. For example, Kraemer and colleagues [ 87 ] had participants ingest a combination of carbohydrate, protein, and fat or an isoenergetic maltodextrin placebo for seven days before two consecutive days of resistance exercise. Moreover, markers of muscle damage e. A few years later, however, Fujita and colleagues [ 90 ] attempted to replicate their study findings and instead determined that MPS rates were similar between pre-exercise and post-exercise ingestion. While many people use the Fujita paper to discount the pre-exercise period, it should be noted that significant increases in MPS rates occurred when nutrients were administered before and after the resistance training bout in comparison to a non-energetic control suggesting that nutrient delivery itself , as opposed to timing of delivery, should be a larger priority. A later study by Bird et al. Using a crossover study design, participants also ingested a placebo that consisted of water flavored with a non-nutritive sweetener in similar volumes at the same times. They reported that delivering nutrients versus none at all did significantly increase the volume of exercise completed and reduced concentrations of serum proteins indicative of muscle damage. Bird et al. While these findings are encouraging, the studies are limited by the dosage of EAA provided as other studies have indicated that higher EAA doses up to 12 g may maximally stimulate MPS. As such, future research in this area should identify if different doses of EAA or combining a carbohydrate solution with varying doses of intact proteins consumed during resistance exercise bouts can further impact performance and resistance training adaptations. In this respect, when sufficient protein is supplied, it may be that carbohydrate has no additional adaptive benefit. As an example of this, Hulmi and colleagues [ 97 ] showed no benefit in resistance training adaptations when a combination of maltodextrin carbohydrate Changes in strength, hypertrophy, and body composition were assessed, and significant increases in lean body mass, 1RM strength, type II muscle fiber cross-sectional area, and higher muscle creatine and glycogen levels were found when the supplements were consumed immediately before and after workouts as opposed to consuming them in the morning and evening. Furthermore, Cribb and Hayes also provided creatine while the other studies did not, which has been shown in multiple investigative scenarios to augment the muscular adaptations seen while resistance training [ 98 , 99 , ]. Specifically, insulin promotes anti-catabolic effects in muscle [ ], thereby shifting protein balance to favor anabolism. This would suggest that post-workout carbohydrate supplementation likely exerts minimal influence from a muscle development standpoint provided adequate protein is consumed. However, when optimal carbohydrate is delivered the impact of adding protein irrespective of when it is provided appears to offer little to no additional benefit on endurance or resistance exercise performance as well as the recovery of reduced muscle glycogen. Much like the work on glycogen recovery, studies involving resistance training and optimization of adaptations seen from resistance training also point towards a higher priority being given towards the total amount of protein consumed during the day. Therefore, if total protein needs are met, the importance of adding carbohydrate and even more so in a timed fashion may be limited. A key point of discussion, however, lies with whether or not total energy needs are also being met, particularly in athletes undergoing large volumes of training and more so in those athletes that have high amounts of lean as well as body mass. In these situations, it certainly remains possible that the addition of carbohydrate to a protein feeding may help the athlete achieve an appropriate energy intake, which certainly may go on to impact the extent to which adaptations occur. In response to EAA ingestion and independent of leucine content, MPS rates and several signaling proteins related to muscle hypertrophy i. were significantly increased. While more research certainly needs to be conducted to better identify the potential impact and role of protein intake before endurance exercise, the priority for an endurance athlete in the hours leading up to competition should be focused on appropriate carbohydrate intake to fully maximize endogenous production of glycogen. As with endurance exercise, the majority of studies that have employed some form of protein or amino acid ingestion before bouts of resistance exercise have done so in conjunction with an identical dose during the post-exercise period as well. For example, Tipton and colleagues [ ] used an acute resistance exercise and feeding model to report that MPS rates were similar when a g dose of whey protein was ingested immediately before or immediately after a bout of lower body resistance training. Andersen et al. In this study, participants were randomized to ingest either 25 g of a protein blend In the group that consumed the protein-amino acid blend, type I and type II muscle fibers experienced a significant increase in size. Also, the protein-amino acid group experienced a significant increase in squat jump height while no changes occurred in the carbohydrate group. Using a similar study design, Hoffman and colleagues [ ] had collegiate football players who had been regularly performing resistance-training ingest 42 g of hydrolyzed collagen protein either immediately before and immediately after exercise, or in the morning and evening over the course of ten weeks of resistance training. In this study, the timing of protein intake did not impact changes in strength, power and body composition experienced from the resistance-training program. When examining the discrepant findings, one must consider a few things. First, the protein source in the Hoffman et al. study was mostly a collagen hydrolysate i. Finally, the study participants in the Andersen et al. More recently, Schoenfeld and colleagues [ ] published the first longitudinal study to directly compare the effects of ingesting 25 g of whey protein isolate either immediately before or immediately after each workout. This study is significant as it is the first investigation to attempt to compare pre versus post-workout ingestion of protein. The authors raised the question that the size, composition, and timing of a pre-exercise meal may impact the extent to which adaptations are seen in these studies. However, a key limitation of this investigation is the very limited training volumes these subjects performed. The total training sessions over the week treatment period was 30 sessions i. One would speculate that the individuals who would most likely benefit from peri-workout nutrition are those who train at much higher volumes. For instance, American collegiate athletes per NCAA regulations NCAA Bylaw 2. Thus, the average college athlete trains more in two weeks than most subjects train during an entire treatment period in studies in this category. In one of the only studies to use older participants, Candow and colleagues [ 15 ] assigned 38 men between the ages of 59—76 years to ingest a 0. While protein administration did favorably improve resistance-training adaptations, the timing of protein before or after workouts did not invoke any differential change. An important point to consider with the results of this study is the sub-optimal dose of protein approximately 26 g of whey protein versus the known anabolic resistance that has been demonstrated in the skeletal muscle of elderly individuals [ ]. In this respect, the anabolic stimulus from a g dose of whey protein may not have sufficiently stimulated muscle protein synthesis or have been of appropriate magnitude to induce differences between conditions. Clearly, more research is needed to determine if a greater dose of protein delivered before or after a workout may exert an impact on adaptations seen during resistance training in an elderly population. Limited studies are available that have examined the effect of providing protein throughout an acute bout of resistance exercise, particularly studies designed to explicitly determine if protein administration during exercise was more favorable than other times of administration. However, when examined over the course of 12 weeks, the increases in fiber size seen after ingesting a solution containing 6 g of EAA alone was less than when it was combined with carbohydrate [ 96 ]. The post-exercise time period has been aggressively studied for its ability to heighten various training outcomes. While a large number of acute exercise and nutrient administration studies have provided multiple mechanistic explanations for why post-exercise feeding may be advantageous [ , , , , ], other studies suggest this study model may not be directly reflective of adaptations seen over the course of several weeks or months [ ]. As highlighted throughout the pre-exercise protein timing section, the majority of studies that have examined some aspect of post-exercise protein timing have done so while also administering an identical dose of protein immediately before each workout [ 16 , , , ]. These results, however, are not universal as Hoffman et al. Of note, participants in the Hoffman study were all highly-trained collegiate athletes who reported consuming a hypoenergetic diet. Candow et al. As mentioned previously, it is possible that the dose of protein may not have been an appropriate amount to properly stimulate anabolism. In this respect, a small number of studies have examined the impact of solely ingesting protein after exercise. As discussed earlier, Tipton and colleagues [ ] used an acute model to determine changes in MPS rates when a g bolus of whey protein was ingested immediately before or immediately after a single bout of lower-body resistance training. MPS rates were significantly, and similarly, increased under both conditions. Until recently, the only study that examined the effects of post-exercise protein timing in a longitudinal manner was the work of Esmarck et al. In this study, 13 elderly men average age of 74 years consumed a small combination of carbohydrates 7 g , protein 10 g and fat 3 g either immediately within 30 min or 2 h after each bout of resistance exercise done three times per week for 12 weeks. Changes in strength and muscle size were measured, and it was concluded that ingesting nutrients immediately after each workout led to greater improvements in strength and muscle cross-sectional area than when the same nutrients were ingested 2 h later. While interesting, the inability of the group that delayed supplementation but still completed the resistance training program to experience any measurable increase in muscle cross-sectional area has led some to question the outcomes resulting from this study [ 5 , ]. Further and as discussed previously with the results of Candow et al. Schoenfeld and colleagues [ ] published results that directly examined the impact of ingesting 25 g of whey protein immediately before or immediately after bouts of resistance-training. All study participants trained three times each week targeting all major muscle groups over a week period, and the authors concluded no differences in strength and hypertrophy were seen between the two protein ingestion groups. These findings lend support to the hypothesis that ingestion of whey protein immediately before or immediately after workouts can promote improvements in strength and hypertrophy, but the time upon which nutrients are ingested does not necessarily trump other feeding strategies. Reviews by Aragon and Schoenfeld [ ] and Schoenfeld et al. The authors suggested that when recommended levels of protein are consumed, the effect of timing appears to be, at best, minimal. Indeed, research shows that muscles remain sensitized to protein ingestion for at least 24 h following a resistance training bout [ ] leading the authors to suggest that the timing, size and composition of any feeding episode before a workout may exert some level of impact on the resulting adaptations. In addition to these considerations, recent work by MacNaughton and colleagues [ ] reported that the acute ingestion of a g dose versus g of whey protein resulted in significantly greater increases in MPS in young subjects who completed an intense, high volume bout of resistance exercise that targeted all major muscle groups. Notwithstanding these conclusions, the number of studies that have truly examined a timing question is rather scant. Moreover, recommendations must capture the needs of a wide range of individuals, and to this point, a very small number of studies have examined the impact of nutrient timing using highly trained athletes. From a practical standpoint, some athletes may struggle, particularly those with high body masses, to consume enough protein to meet their required daily needs. As a starting point, it is important to highlight that most of the available research on this topic has largely used non-athletic, untrained populations except two recent publications using trained men and women [ , ]. Whether or not these findings apply to highly trained, athletic populations remains to be seen. Changes in weight loss and body composition were compared, and slightly greater weight loss occurred when the majority of calories was consumed in the morning. As a caveat to what is seemingly greater weight loss when more calories are shifted to the morning meals, higher amounts of fat-free mass were lost as well, leading to questions surrounding the long-term efficacy of this strategy regarding weight management and metabolic activity. Notably, this last point speaks to the importance of evenly spreading out calories across the day and avoiding extended periods of time where no food, protein in particular, is consumed. A large observational study [ ] examined the food intake of free-living individuals males and females ,and a follow-up study from the same study cohort [ ] reported that the timing of food consumption earlier vs. later in the day was correlated to the total daily caloric intake. Wu and colleagues [ ] reported that meals later in the day lead to increased rates of lipogenesis and adipose tissue accumulation in an animal model and, while limited, human research has also provided support. Previously it has been shown that people who skip breakfast display a delayed activation of lipolysis along with an increase in adipose tissue production [ , ]. More recently, Jakubowicz and colleagues [ ] had overweight and obese women consume cal each day for a week period. Approximately 2. While these results provide insight into how calories could be more optimally distributed throughout the day, a key perspective is that these studies were performed in sedentary populations without any form of exercise intervention. Thus, their relevance to athletes or highly active populations might be limited. Furthermore, the current research approach has failed to explore the influence of more evenly distributed meal patterns throughout the day. Meal frequency is commonly defined as the number of feeding episodes that take place each day. For years, recommendations have indicated that increasing meal frequency may serve as an effective way to influence weight loss, weight maintenance, and body composition. These assertions were based upon the epidemiological work of Fabry and colleagues [ , ] who reported that mean skinfold thickness was inversely related to the frequency of meals. One of these studies involved overweight individuals between 60 and 64 years of age while the other investigation involved 80 participants between the ages of 30—50 years of age. An even larger study published by Metzner and colleagues [ ] reported that in a sample of men and women between 35 and 60 years of age, meal frequency and adiposity were inversely related. While intriguing, the observational nature of these studies does not agree with more controlled experiments. For example, a study by Farshchi et al. The irregular meal pattern was found to result in increased levels of appetite, and hunger leading one to question if the energy provided in each meal was inadequate or if the energy content of each meal could have been better matched to limit these feelings while still promoting weight loss. Furthermore, Cameron and investigators [ ] published what is one of the first studies to directly compare a greater meal frequency to a lower frequency. In this study, 16 obese men and women reduced their energy intake by kcals per day and were assigned to one of two isocaloric groups: one group was instructed to consume six meals per day three traditional meals and three snacks , while the other group was instructed to consume three meals per day for an eight-week period. Changes in body mass, obesity indices, appetite, and ghrelin were measured at the end of the eight-week study, and no significant differences in any of the measured endpoints were found between conditions. These results also align with more recent results by Alencar [ ] who compared the impact of consuming isocaloric diets consisting of two meals per day or six meals per day for 14 days in overweight women on weight loss, body composition, serum hormones ghrelin, insulin , and metabolic glucose markers. No differences between groups in any of the measured outcomes were observed. A review by Kulovitz et al. Similar conclusions were drawn in a meta-analysis by Schoenfeld and colleagues [ ] that examined the impact of meal frequency on weight loss and body composition. Although initial results suggested a potential advantage for higher meal frequencies on body composition, sub-analysis indicated that findings were confounded by a single study, casting doubt as to whether the strategy confers any beneficial effects. From this, one might conclude that greater meal frequency may, indeed, favorably influence weight loss and body composition changes if used in combination with an exercise program for a short period of time. Certainly, more research is needed in this area, particularly studies that manipulate meal frequency in combination with an exercise program in non-athletic as well as athletic populations. Finally, other endpoints related to meal frequency i. may be of interest to different populations, but they extend beyond the scope of this position stand. An extension of altering the patterns or frequency of when meals are consumed is to examine the pattern upon which protein feedings occur. Moore and colleagues [ ] examined the differences in protein turnover and synthesis rates when participants ingested different patterns, in a randomized order, of an g total dose of protein over a h measurement period following a bout of lower body resistance exercise. One of the protein feeding patterns required participants to consume two g doses of whey protein isolate approximately 6 h apart. Another condition required the consumption of four, g doses of whey protein isolate every 3 h. The final condition required the participants to consume eight, g doses of whey protein isolate every 90 min. Rates of muscle protein turnover, synthesis, and breakdown were compared, and the authors concluded that protein turnover and synthesis rates were greatest when intermediate-sized g doses of whey protein isolate were consumed every 3 h. One of the caveats of this investigation was the very low total dose of protein consumed. Eighty grams of protein over a h period would be grossly inadequate for athletes performing high volumes of training as well as those who are extremely heavy e. A follow-up study one year later from the same research group determined myofibrillar protein synthesis rates after randomizing participants into three different protein ingestion patterns and examined how altering the pattern of protein administration affected protein synthesis rates after a bout of resistance exercise [ ]. Two key outcomes were identified. First, rates of myofibrillar protein synthesis rates increased in all three groups. Second, when four, g doses of whey protein isolate were consumed every 3 h over a h post-exercise period, significantly greater in comparison to the other two patterns of protein ingestion rates of myofibrillar protein synthesis occurred. In combining the results of both studies, one can conclude that ingestion of intermediate protein doses 20 g consumed every 3 h creates more favorable changes in both whole-body as well as myofibrillar protein synthesis [ , ]. Although both studies employed short-term methodology and other patterns or doses have yet to be examined, the results thus far consistently suggest that the timing or pattern in which high-quality protein is ingested may favorably impact net protein balance as well as rates of myofibrillar protein synthesis. An important caveat to these findings is that supplementation in most cases was provided in exclusion of other macronutrients over the duration of the study. Consumption of mixed meals delays gastric emptying and thus may result in different metabolic effects. Moreover, the fact that whey is a fast-absorbing protein source [ ] further confounds the ability to generalize results to traditional mixed-meal diets, as the potential for oxidation is increased with larger dosages, particularly in the absence of other macronutrients. Whether acute MPS responses translate to longitudinal changes in hypertrophy or fiber composition also remains to be determined [ ]. Protein pacing involves the consumption of 20—40 g servings of high-quality protein, from both whole food and protein supplementation, evenly spaced throughout the day, approximately every 3 h. The first meal is consumed within 60 min of waking in the morning, and the last meal is eaten within 3 h of going to sleep at night. Arciero and colleagues [ , ] have most recently demonstrated increased muscular strength and power in exercise-trained physically fit men and women using protein pacing compared to ingestion of similar sized meals at similar times but different protein contents, both of which included the same multi-component exercise training during a week intervention. In support of this theory one can point to the well characterized changes seen in peak MPS rates within 90 min after oral ingestion of protein [ ] and the return of MPS rates to baseline levels in approximately 90 min despite elevations in serum amino acid levels [ ]. Thus if efficacious protein feedings are placed too close together it remains possible that the ability of skeletal muscle anabolism to be fully activated might be limited. While no clear consensus exists as to the acceptance of this theory, conflicting findings exist between longitudinal studies that did provide protein feedings in close proximity to each other [ 16 , , ], making this an area that requires more investigation. Finally, while the mechanistic implications of pulsed vs. bolus protein feedings and their effect on MPS rates may help ultimately guide application, the practical importance has yet to be demonstrated. Eating before sleep has long been controversial [ , , ]. However, methodological considerations in the original studies such as the population used, time of feeding, and size of the pre-sleep meal confounds any conclusions that can be drawn. Recent work using protein-centric beverages consumed min before sleep and 2 h after the last meal dinner have identified pre-sleep protein consumption as advantageous to MPS, muscle recovery, and overall metabolism in both acute and long-term studies [ , ]. For example, data indicate that 30—40 g of casein protein ingested min prior to sleep [ ] or via nasogastric tubing [ ] increased overnight MPS in both young and old men, respectively. Likewise, in an acute setting, 30 g of whey protein, 30 g of casein protein, and 33 g of carbohydrate consumption min pre-sleep resulted in elevated morning resting metabolic rate in fit young men compared to a non-caloric placebo [ ]. Of particular interest is that Madzima et al. This infers that casein protein consumed pre-sleep maintains overnight lipolysis and fat oxidation. This finding was verifiedwhen Kinsey et al. It was concluded that pre-sleep casein did not blunt overnight lipolysis or fat oxidation. Similar to Madzima et al. Of note, it appears that previous exercise training completely ameliorates any rise in insulin when eating at night before sleep [ ] and the combination of pre-sleep protein and exercise has been shown to reduce blood pressure and arterial stiffness in young obese women with prehypertension and hypertension [ ]. To date, only two studies involving nighttime protein have been carried out for longer than four weeks. Snijders et al. The group receiving the protein-centric supplement each night before sleep had greater improvements in muscle mass and strength over the weeks. Of note, this study was non-nitrogen balanced and the protein group received approximately 1. More recently, in a nitrogen-balanced design using young healthy men and women, Antonio et al. All subjects maintained their usual exercise program. The authors reported no differences in body composition or performance between the morning and evening casein supplementation groups. A potential explanation for the lack of findings might stem from the already high intake of protein by the study participants before the study commenced. However, it is worth noting that although not statistically significant, the morning group added 0. Thus, it appears that protein consumption in the evening before sleep represents another opportunity to consume protein and other nutrients. Certainly more research is needed to determine if timing per se, or the mere addition of total daily protein can affect body composition or recovery via nighttime feeding. Nutrient timing is an area of research that continues to gather interest from researchers, coaches, and consumers. In reviewing the literature, two key considerations should be made. First, all findings surrounding nutrient timing require appropriate context because factors such as age, sex, fitness level, previous fueling status, dietary status, training volume, training intensity, program design, and time before the next training bout or competition can influence the extent to which timing may play a role in the adaptive response to exercise. Second, nearly all research within this topic requires further investigation. The reader must keep in perspective that in its simplest form nutrient timing is a feeding strategy that in nearly all situations may be helpful towards the promotion of recovery and adaptations towards training. This context is important because many nutrient timing studies demonstrate favorable changes that do not meet statistical thresholds of significance thereby leaving the reader to interpret the level of practical significance that exists from the findings. It is noteworthy that differences in real-world athletic performances can be so small that even strategies that offer a modicum of benefit are still worth pursuing. In nearly all such situations, this approach results in an athlete receiving a combination of nutrients at specific times that may be helpful and has not yet shown to be harmful. This perspective also has the added advantage of offering more flexibility to the fueling considerations a coach or athlete may employ. Using this approach, when both situations timed or non-timed ingestion of nutrients offer positive outcomes then our perspective is to advise an athlete to follow whatever strategy offers the most convenience or compliance if for no other reason than to deliver vital nutrients in amounts at a time that will support the physiological response to exercise. Finally, it is advisable to remind the reader that due to the complexity, cost and invasiveness required to answer some of these fundamental questions, research studies often employ small numbers of study participants. Also, for the most part studies have primarily evaluated men. This latter point is particularly important as researchers have documented that females oxidize more fat when compared to men, and also seem to utilize endogenous fuel sources to different degrees [ 28 , 29 , 30 ]. Furthermore, the size of potential effects tends to be small, and when small potential effects are combined with small numbers of study participants, the ability to determine statistical significance remains low. Nonetheless, this consideration remains relevant because it underscores the need for more research to better understand the possibility of the group and individual changes that can be expected when the timing of nutrients is manipulated. In many situations, the efficacy of nutrient timing is inherently tied to the concept of optimal fueling. Thus, the importance of adequate energy, carbohydrate, and protein intake must be emphasized to ensure athletes are properly fueled for optimal performance as well as to maximize potential adaptations to exercise training. High-intensity exercise particularly in hot and humid conditions demands aggressive carbohydrate and fluid replacement. Consumption of 1. The need for carbohydrate replacement increases in importance as training and competition extend beyond 70 min of activity and the need for carbohydrate during shorter durations is less established. Adding protein 0. Moreover, the additional protein may minimize muscle damage, promote favorable hormone balance and accelerate recovery from intense exercise. For athletes completing high volumes i. The use of a 20—g dose of a high-quality protein source that contains approximately 10—12 g of the EAA maximizes MPS rates that remain elevated for three to four hours following exercise. Protein consumption during the peri-workout period is a pragmatic and sensible strategy for athletes, particularly those who perform high volumes of exercise. Not consuming protein post-workout e. The impact of delivering a dose of protein with or without carbohydrates during the peri-workout period over the course of several weeks may operate as a strategy to heighten adaptations to exercise. Like carbohydrate, timing related considerations for protein appear to be of lower priority than the ingestion of optimal amounts of daily protein 1. In the face of restricting caloric intake for weight loss, altering meal frequency has shown limited effects on body composition. However, more frequent meals may be more beneficial when accompanied by an exercise program. The impact of altering meal frequency in combination with an exercise program in non-athlete or athlete populations warrants further investigation. It is established that altering meal frequency outside of an exercise program may help with controlling hunger, appetite and satiety. Nutrient timing strategies that involve changing the distribution of intermediate-sized protein doses 20—40 g or 0. One must also consider that other factors such as the type of exercise stimulus, training status, and consumption of mixed macronutrient meals versus sole protein feedings can all impact how protein is metabolized across the day. When consumed within 30 min before sleep, 30—40 g of casein may increase MPS rates and improve strength and muscle hypertrophy. In addition, protein ingestion prior to sleep may increase morning metabolic rate while exerting minimal influence over lipolysis rates. In addition, pre-sleep protein intake can operate as an effective way to meet daily protein needs while also providing a metabolic stimulus for muscle adaptation. Altering the timing of energy intake i. Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, et al. International Society Of Sports Nutrition Position Stand: Nutrient Timing. J Int Soc Sports Nutr. Article PubMed PubMed Central CAS Google Scholar. Sherman WM, Costill DI, Fink WJ, Miller JM. Effect Of Exercise-Diet Manipulation On Muscle Glycogen And Its Subsequent Utilization During Performance. Int J Sports Med. Article CAS PubMed Google Scholar. Karlsson J, Saltin B. Diet, Muscle Glycogen, And Endurance Performance. J Appl Physiol. CAS PubMed Google Scholar. Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle Glycogen Synthesis After Exercise: Effect Of Time Of Carbohydrate Ingestion. Cermak NM, Res PT, De Groot LC, Saris WH, Van Loon LJ. Protein Supplementation Augments The Adaptive Response Of Skeletal Muscle To Resistance-Type Exercise Training: A Meta-Analysis. Am J Clin Nutr. Marquet LA, Hausswirth C, Molle O, Hawley JA, Burke LM, Tiollier E, Brisswalter J. Periodization Of Carbohydrate Intake: Short-Term Effect On Performance. Article PubMed Google Scholar. Barry DW, Hansen KC, Van Pelt RE, Witten M, Wolfe P, Kohrt WM. Acute Calcium Ingestion Attenuates Exercise-Induced Disruption Of Calcium Homeostasis. Med Sci Sports Exerc. Article CAS PubMed PubMed Central Google Scholar. Haakonssen EC, Ross ML, Knight EJ, Cato LE, Nana A, Wluka AE, Cicuttini FM, Wang BH, Jenkins DG, Burke LM. The Effects Of A Calcium-Rich Pre-Exercise Meal On Biomarkers Of Calcium Homeostasis In Competitive Female Cyclists: A Randomised Crossover Trial. PLoS One. Shea KL, Barry DW, Sherk VD, Hansen KC, Wolfe P, Kohrt WM. Calcium Supplementation And Pth Response To Vigorous Walking In Postmenopausal Women. Sherk VD, Barry DW, Villalon KL, Hansen KC, Wolfe P, Kohrt WM. Timing Of Calcium Supplementation Relative To Exercise Alters The Calcium Homeostatic Response To Vigorous Exercise. San Francisco: Endocrine's Society Annual Meeting; Google Scholar. Fujii T, Matsuo T, Okamura K. The Effects Of Resistance Exercise And Post-Exercise Meal Timing On The Iron Status In Iron-Deficient Rats. Biol Trace Elem Res. Matsuo T, Kang HS, Suzuki H, Suzuki M. Voluntary Resistance Exercise Improves Blood Hemoglobin Concentration In Severely Iron-Deficient Rats. J Nutr Sci Vitaminol. Ryan EJ, Kim CH, Fickes EJ, Williamson M, Muller MD, Barkley JE, Gunstad J, Glickman EL. Caffeine Gum And Cycling Performance: A Timing Study. J Strength Cond Res. Antonio J, Ciccone V. The Effects Of Pre Versus Post Workout Supplementation Of Creatine Monohydrate On Body Composition And Strength. Candow DG, Chilibeck PD, Facci M, Abeysekara S, Zello GA. Protein Supplementation Before And After Resistance Training In Older Men. Eur J Appl Physiol. Cribb PJ, Hayes A. Effects Of Supplement Timing And Resistance Exercise On Skeletal Muscle Hypertrophy. Siegler JC, Marshall PW, Bray J, Towlson C. Sodium Bicarbonate Supplementation And Ingestion Timing: Does It Matter? Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Muscle Glycogen Utilization During Prolonged Strenuous Exercise When Fed Carbohydrate. Coyle EF, Coggan AR, Hemmert MK, Lowe RC, Walters TJ. Substrate Usage During Prolonged Exercise Following A Preexercise Meal. Tarnopolsky MA, Gibala M, Jeukendrup AE, Phillips SM. Nutritional Needs Of Elite Endurance Athletes. Part I: Carbohydrate And Fluid Requirements. Eur J Sport Sci. Article Google Scholar. Dennis SC, Noakes TD, Hawley JA. Nutritional Strategies To Minimize Fatigue During Prolonged Exercise: Fluid, Electrolyte And Energy Replacement. J Sports Sci. Robergs RA, Pearson DR, Costill DL, Fink WJ, Pascoe DD, Benedict MA, Lambert CP, Zachweija JJ. Muscle Glycogenolysis During Differing Intensities Of Weight-Resistance Exercise. Gleeson M, Nieman DC, Pedersen BK. Exercise, Nutrition And Immune Function. Rodriguez NR, Di Marco NM, Langley S. American College Of Sports Medicine Position Stand. Nutrition And Athletic Performance. Article PubMed CAS Google Scholar. Howarth KR, Moreau NA, Phillips SM, Gibala MJ. Coingestion Of Protein With Carbohydrate During Recovery From Endurance Exercise Stimulates Skeletal Muscle Protein Synthesis In Humans. Van Hall G, Shirreffs SM, Calbet JA. Muscle Glycogen Resynthesis During Recovery From Cycle Exercise: No Effect Of Additional Protein Ingestion. Journal Of Applied Physiology Bethesda, Md : Van Loon L, Saris WH, Kruijshoop M. Maximizing Postexercise Muscle Glycogen Synthesis: Carbohydrate Supplementation And The Application Of Amino Acid Or Protein Hydrolysate Mixtures. PubMed Google Scholar. Riddell MC, Partington SL, Stupka N, Armstrong D, Rennie C, Tarnopolsky MA. Substrate Utilization During Exercise Performed With And Without Glucose Ingestion In Female And Male Endurance Trained Athletes. Int J Sport Nutr Exerc Metab. Devries MC, Hamadeh MJ, Phillips SM, Tarnopolsky MA. Menstrual Cycle Phase And Sex Influence Muscle Glycogen Utilization And Glucose Turnover During Moderate-Intensity Endurance Exercise. Am J Phys Regul Integr Comp Phys. CAS Google Scholar. Carter SL, Rennie C, Tarnopolsky MA. Substrate Utilization During Endurance Exercise In Men And Women After Endurance Training. Am J Physiol Endocrinol Metab. Wismann J, Willoughby D. Gender Differences In Carbohydrate Metabolism And Carbohydrate Loading. Article PubMed PubMed Central Google Scholar. Escobar KA, Vandusseldorp TA, Kerksick CM: Carbohydrate Intake And Resistance-Based Exercise: Are Current Recommendations Reflective Of Actual Need. Brit J Nutr ;In Press. Burke LM, Cox GR, Culmmings NK, Desbrow B. Guidelines For Daily Carbohydrate Intake: Do Athletes Achieve Them? Sports Med. Sherman WM, Costill DL, Fink WJ, Hagerman FC, Armstrong LE, Murray TF. Effect Of A Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. Carbohydrate Loading In Human Muscle: An Improved 1 Day Protocol. Fairchild TJ, Fletcher S, Steele P, Goodman C, Dawson B, Fournier PA. Rapid Carbohydrate Loading After A Short Bout Of Near Maximal-Intensity Exercise. Wright DA, Sherman WM, Dernbach AR. Carbohydrate Feedings Before, During, Or In Combination Improve Cycling Endurance Performance. Neufer PD, Costill DL, Flynn MG, Kirwan JP, Mitchell JB, Houmard J. Improvements In Exercise Performance: Effects Of Carbohydrate Feedings And Diet. Sherman WM, Brodowicz G, Wright DA, Allen WK, Simonsen J, Dernbach A. Effects Of 4 H Preexercise Carbohydrate Feedings On Cycling Performance. Reed MJ, Brozinick JT Jr, Lee MC, Ivy JL. Muscle Glycogen Storage Postexercise: Effect Of Mode Of Carbohydrate Administration. Keizer H, Kuipers H, Van Kranenburg G. Influence Of Liquid And Solid Meals On Muscle Glycogen Resynthesis, Plasma Fuel Hormone Response, And Maximal Physical Working Capacity. Foster C, Costill DL, Fink WJ. Effects Of Preexercise Feedings On Endurance Performance. Moseley L, Lancaster GI, Jeukendrup AE. Effects Of Timing Of Pre-Exercise Ingestion Of Carbohydrate On Subsequent Metabolism And Cycling Performance. Hawley JA, Burke LM. Effect Of Meal Frequency And Timing On Physical Performance. Br J Nutr. Galloway SD, Lott MJ, Toulouse LC. Preexercise Carbohydrate Feeding And High-Intensity Exercise Capacity: Effects Of Timing Of Intake And Carbohydrate Concentration. Febbraio MA, Keenan J, Angus DJ, Campbell SE, Garnham AP. Preexercise Carbohydrate Ingestion, Glucose Kinetics, And Muscle Glycogen Use: Effect Of The Glycemic Index. Febbraio MA, Stewart KL. Cho Feeding Before Prolonged Exercise: Effect Of Glycemic Index On Muscle Glycogenolysis And Exercise Performance. Jeukendrup AE. Carbohydrate Intake During Exercise And Performance. Carbohydrate Feeding During Exercise. Fielding RA, Costill DL, Fink WJ, King DS, Hargreaves M, Kovaleski JE. Effect Of Carbohydrate Feeding Frequencies And Dosage On Muscle Glycogen Use During Exercise. Schweitzer GG, Smith JD, Lecheminant JD. Timing Carbohydrate Beverage Intake During Prolonged Moderate Intensity Exercise Does Not Affect Cycling Performance. Int J Exerc Sci. PubMed PubMed Central Google Scholar. Heesch MW, Mieras ME, Slivka DR. The Performance Effect Of Early Versus Late Carbohydrate Feedings During Prolonged Exercise. Appl Physiol Nutr Metab. Widrick JJ, Costill DL, Fink WJ, Hickey MS, Mcconell GK, Tanaka H. Carbohydrate Feedings And Exercise Performance: Effect Of Initial Muscle Glycogen Concentration. Febbraio MA, Chiu A, Angus DJ, Arkinstall MJ, Hawley JA. Effects Of Carbohydrate Ingestion Before And During Exercise On Glucose Kinetics And Performance. Newell ML, Hunter AM, Lawrence C, Tipton KD, Galloway SD. The Ingestion Of 39 Or 64 G. H -1 Of Carbohydrate Is Equally Effective At Improving Endurance Exercise Performance In Cyclists. Colombani PC, Mannhart C, Mettler S. Carbohydrates And Exercise Performance In Non-Fasted Athletes: A Systematic Review Of Studies Mimicking Real-Life. Nutr J. Pochmuller M, Schwingshackl L, Colombani PC, Hoffmann G. A Systematic Review And Meta-Analysis Of Carbohydrate Benefits Associated With Randomized Controlled Competition-Based Performance Trials. Phillips SM, Sproule J, Turner AP. Carbohydrate Ingestion During Team Games Exercise: Current Knowledge And Areas For Future Investigation. Clarke ND, Drust B, Maclaren DP, Reilly T. Fluid Provision And Metabolic Responses To Soccer-Specific Exercise. Mizuno S, Kojima C, Goto K. Timing Of Carbohydrate Ingestion Did Not Affect Inflammatory Response And Exercise Performance During Prolonged Intermittent Running. Article CAS Google Scholar. Ivy JL. Glycogen Resynthesis After Exercise: Effect Of Carbohydrate Intake. Jentjens R, Jeukendrup A. Determinants Of Post-Exercise Glycogen Synthesis During Short-Term Recovery. Jentjens R, Van Loon L, Mann CH. Wagenmakers Ajm, Jeukendrup Ae: Addition Of Protein And Amino Acids To Carbohydrates Does Not Enhance Postexercise Muscle Glycogen Synthesis. Jentjens R, Jeukendrup AE. Nieman DC, Davis JM, Henson DA, Gross SJ, Dumke CL, Utter AC, Vinci DM, Carson JA, Brown A, Mcanulty SR, et al. Muscle Cytokine Mrna Changes After 2. Nieman DC, Davis JM, Henson DA, Walberg-Rankin J, Shute M, Dumke CL, Utter AC, Vinci DM, Carson JA, Brown A, et al. Carbohydrate Ingestion Influences Skeletal Muscle Cytokine Mrna And Plasma Cytokine Levels After A 3-H Run. Nicholas CW, Green PA, Hawkins RD. Carbohydrate Intake And Recovery Of Intermittent Running Capacity. Int J Sport Nutr. Macdougall JD, Ray S, Sale DG, Mccartney N, Lee P, Garner S. Muscle Substrate Utilization And Lactate Production. Can J Appl Physiol. Tesch PA, Colliander EB, Kaiser P. Muscle Metabolism During Intense, Heavy-Resistance Exercise. Eur J Appl Physiol Occup Physiol. Pascoe DD, Costill DL, Fink WJ, Robergs RA, Zachwieja JJ. Glycogen Resynthesis In Skeletal Muscle Following Resistive Exercise. Haff GG, Stone MH, Warren BJ, Keith R, Johnson RL, Nieman DC, Williams F, Kirsey KB. The Effect Of Carbohydrate Supplementation On Multiple Sessions And Bouts Of Resistance Exercise. Dalton RA, Rankin JW, Sebolt D, Gwazdauskas F. Acute Carbohydrate Consumption Does Not Influence Resistance Exercise Performance During Energy Restriction. Haff GG, Koch AJ, Potteiger JA, Kuphal KE, Magee LM, Green SB, Jakicic JJ. Carbohydrate Supplementation Attenuates Muscle Glycogen Loss During Acute Bouts Of Resistance Exercise. Kulik JR, Touchberry CD, Kawamori N, Blumert PA, Crum AJ, Haff GG. Supplemental Carbohydrate Ingestion Does Not Improve Performance Of High-Intensity Resistance Exercise. Yaspelkis BB, Patterson JG, Anderla PA, Ding Z, Ivy JL. Carbohydrate Supplementation Spares Muscle Glycogen During Variable-Intensity Exercise. Jeukendrup AE, Jentjens R, Moseley L. Nutritional Considerations In Triathlon. Ivy JL, Res PT, Sprague RC, Widzer MO. Effect Of A Carbohydrate-Protein Supplement On Endurance Performance During Exercise Of Varying Intensity. Saunders MJ, Kane MD, Todd MK. Effects Of A Carbohydrate-Protein Beverage On Cycling Endurance And Muscle Damage. Saunders MJ, Luden ND, Herrick JE. Consumption Of An Oral Carbohydrate-Protein Gel Improves Cycling Endurance And Prevents Postexercise Muscle Damage. Mclellan TM, Pasiakos SM, Lieberman HR. Effects Of Protein In Combination With Carbohydrate Supplements On Acute Or Repeat Endurance Exercise Performance: A Systematic Review. Rustad PL, Sailer M, Cumming KT, Jeppesen PB, Kolnes KJ, Sollie O, Franch J, Ivy JL, Daniel H, Jensen J. Intake Of Protein Plus Carbohydrate During The First Two Hours After Exhaustive Cycling Improves Performance The Following Day. Ivy JL, Goforth HW Jr, Damon BM, Mccauley TR, Parsons EC, Price TB. Early Postexercise Muscle Glycogen Recovery Is Enhanced With A Carbohydrate-Protein Supplement. Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-Protein Complex Increases The Rate Of Muscle Glycogen Storage After Exercise. Berardi JM, Noreen EE, Lemon PW. Recovery From A Cycling Time Trial Is Enhanced With Carbohydrate-Protein Supplementation Vs. Isoenergetic Carbohydrate Supplementation. Berardi JM, Price TB, Noreen EE, Lemon PW. Postexercise Muscle Glycogen Recovery Enhanced With A Carbohydrate-Protein Supplement. Co-Ingestion Of Protein With Carbohydrate During Recovery From Endurance Exercise Stimulates Skeletal Muscle Protein Synthesis In Humans. Kraemer WJ, Hatfield DL, Spiering BA, Vingren JL, Fragala MS, Ho JY, Volek JS, Anderson JM, Maresh CM. |
Energy balance and nutrient timing -
Experimental manipulation of feeding-fasting cycles can advance understanding of the effect of absolute and relative timing of meals on metabolism and health. Such studies have extended the overnight fast by regular breakfast omission and revealed that morning fasting can alter the metabolic response to subsequent meals later in the day, whilst also eliciting compensatory behavioural responses i.
reduced physical activity. Similarly, restricting energy intake via alternate-day fasting also has the potential to elicit a compensatory reduction in physical activity, and so can undermine weight-loss efforts i.
to preserve body fat stores. Interrupting the usual overnight fast and therefore also the usual sleep cycle by nocturnal feeding has also been examined and further research is needed to understand the importance of this period for either nutritional intervention or nutritional withdrawal.
When producing a nutrition plan, it is important for individuals to consider how their lifestyle will be complemented by the protocols they are looking to adopt and how they should adapt their behaviours to make the plan sustainable and guarantee the results they desire. In terms of nutrition, calories refer to the energy that the body derives from food and drinks consumed.
Different types of food contain different amounts of calories, with fats being the most calorie-dense at 9 calories per gram, followed by carbohydrates and protein at 4 calories per gram. The number of calories a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity.
Caloric intake and expenditure is the governor of weight loss, weight maintenance or weight gain. The next level of the pyramid includes macronutrients. Macronutrients are the three main types of nutrients that provide energy and make up the bulk of our diet: carbohydrates, proteins, and fats.
Each of these macronutrients provides a different number of calories per gram. The amount of each macronutrient a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. A balanced diet typically includes a mix of all three macronutrients.
If your goal is fat loss, you NEED to incorporate mobility…. Getting Your Period Back. What Becoming an IFBB Bikini Pro Taught Me. Dieting down to get stage lean might be one of the most strict diets on…. Stay Fit While Traveling.
Traveling while in the middle of working towards your fitness goals can be stressful for…. The Greats and YOU… Are the same. Podcast Interview on "Hefty To Handsome" — A Nutrition Plan For Real People with Cody Boom Boom McBroom.
Podcast Interview with Gene Fox of Hefty To…. Successful Intuitive Eating 9 Step System. What to eat, how much to eat, timing what you eat, and then actually seeing…. Diet Breaks: Defined and Applied.
Today we are going to talk about how you can maximize the effectiveness of your…. Should YOU Be Eating Dairy?
Does It Ruin Your Progress? Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…. EPISODE 9: Associate Pain vs Pleasure to Commit to Success. Week 9 people!
In other…. The 1RM One Rep Max Calculator An Introduction To The 1RM Calculator One Rep Max …. Training To Failure Yes or No? and New Year Resolutions How To Not Fail — February Research Review.
Make Life Awesome. Are you doing everything in your power to be the best you possibly can be? High Carb vs. Low Carb… Which one is better? This actually comes straight out of a…. Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!
What Does Your Body Store As Fat Easiest? Carbs vs. Is it harder for the body to store carbs as fat, than it is to…. The Ultimate Kettlebell Workout Guide. The 8 Biggest Diet Mistakes. What else goes into weight loss besides eating well and exercising?
In reality, there are…. Downhill Metabolisms [What Actually Happens When We Diet]. Why I Love Weight Watchers…. Yes, I love weight watchers. And no, this is not a joke. What most people…. HIIT vs. LISS: What Cardio Strategy Burns More Fat?
LISS: Which Works Best and When To Use Them Introduction A common question…. Fat Loss. Get Shredded for Summer! What is the best fat loss diet plan? I always get that question and…. EPISODE 2: Determination Leads to Success. Week 1 is complete! And DAMN…. That was a long week!
But the best feeling…. Quick Fix For Low Back Pain. Low back pain is probably one of the most common issues of pain within the….
Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…. ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…. Time to Take Action! These past few weekends I have had the opportunity to learn and hang with some….
Understanding Your Neurotype Personality Testing For Individualized Results. The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle. Sometimes the most important thing in life is to simply just be a good person……. How and Why To Use Diet Breaks [Research Review: The ICECAP Trial].
One of the biggest mistakes I see in the training world with clients… is training,…. Practical Experiences and Applications Of Intermittent Fasting. LESS THAN 2 WEEKS OUT!!!! I think it finally hit me that I will…. As a fitness and health professional, it is a crucial must to know everything there….
Muscle Growth For The Female Lifter. Gaining — a scary word for most women to hear or even think about, especially…. Your Bikini Competition Crash Course What-To-Know Before Competing. Do you Eat TOO Much Protein? or Not Enough? Training Volume: How Many Sets Per Week is Enough? The Volume Landmarks The optimal amount of volume is going to be somewhere between the….
Fit over One thing I always hear in the gym that irritates the hell out of me…. The Only Person in Your Way, is YOU. Top 7 Nutrition Mistakes CrossFit Athletes Make.
CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…. Testosterone is perhaps the most well known and most sought after hormone in the male…. Client Case Study: Successful Reverse Diet 15 Month Process. When it comes to writing nutrition plans, we at TCM believe that everyone deserves an….
Optimizing Nutrition for Muscle Growth. Self-Made is Made Up. someone who loves rap music ,…. The "Body Fat Set Point"….
Myth or Truth? The body fat set point… Myth or Truth? Such a great topic, also a really controversial…. The Ultimate Guide to Fitness and Nutrition Coaching. Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should….
Why you hate Monday. Hating Monday is a sign that you have a lack of…. The Simplicity Of Success. Being awesome is to say the least, well its awesome. So in my opinion everyone…. Repeat After Me… This will be short, not necessarily sweet, and very much to the…. Do Macro-Based Diets Actually Work?
Macro based diets are pretty common inside of the nutrition world right now have been…. Everything You Need To Know About Carb-Cycling. Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…. The Ultimate Evidence Based Supplement Guide.
Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…. What Motivates You? Realize this, and you will….
Dad Bod Epidemic 10 Steps To Avoiding The Dad Bod. Within a week, I will be having my baby. The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?
Intermittent Fasting and Time Restricted Feeding [Magic or Myth? Yesterday, one of my employees texted me asking if we had…. So we talked about sleep and why it directly links to your results in the….
Have you ever heard this analogy? Or even worse,…. The second day of the most eye opening week of my life has arrived and…. You should love how you look! I saw a picture that was taken of me…. The Intention-Behavior Gap. Or A Junk-Yard Cruiser?
Is Your Body A Sports Car? Would you trade your life…. Just Show Up. Most of us are doing many little things throughout the day and week that are…. Quick results are a lie. College is full of beer, parties and cheap microwave dinners and although that may sound…. Every detail matters. Louis, while….
LEAVE A LEGACY, LIVE FOREVER. Better Gut, Better Abs. Drink More Water. This is a training principle that I teach many of my clients,…. The ABSOLUTE Best Way To Burn Fat.
Pre Intra Post — Mastering Your Workout Nutrition. High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…. Is Flexible Dieting Good For Weight Loss?
IIFYM vs. Meal Plans. Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…. How To Lean Bulk Properly Build Muscle, Without Gaining Fat.
Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…. Concurrent Training: A Practical Guide, Backed By Science. A Crash Course On Your Hormones What You Need To Know. Does Caffeine HELP or STOP Fat Loss?
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……. As a reader of my blog, I can assume your goal is to look, perform,….
Win The Rest of , By Doing This. I think most people fail to reach…. Defining Your Appreciation. I recently heard a story of a young man; so young he can barely drink…. How To Individualize Your Nutrition Plan 8 Ways To Tailor Your Diet. To Individualize what you do, is not only the most optimal way to see results;….
Should YOU Take a Cheat Meal?! Two-A-Day Training: Is More Better? Or Destructive? Training twice per day, also known as two-a-days, stems from the idea that more is….
Is Food Addiction Real? A Comprehensive Guide. The Volume Battle How Training Progression Works. This article is a dive into the science of volume for optimizing hypertrophy.
I encourage…. Are Body Fat Machines Accurate? Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype? How Your Intensity Determines Your Results. Are you eating enough? This is a question that I personally have had to ask many clients, even myself….
Shut Up and Listen! The Ultimate Fat Burning Supplement Stack Backed By Science. Second podcast. For as long as man has been around people have always said how important sleep….
The Definitive Guide To Thyroid Health. Contagious Inspiration. Have you ever been inspired by someone? I mean like, truly moved and motivated to…. Your Time is Worth More Than Money. Tune in to what a Day in My Life looks like… We go from my…. The 1 Thing Holding Us Back.
Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…. The Repeated Bout Effect Is Muscle Damage A Good Thing…? What is the repeated bout effect? The repeated bout effect RBE occurs when a single…. EPISODE Surviving The Struggle. Clean Eating VS. Tracking Macros.
Go Harder — You should be training hard. The majority of the people I work with, including myself, want to lose body fat…. Never Give Up. Sometimes waiting to reach our goal can feel like an eternity, especially when that goal….
THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of.
Nurrient circadian rhythms balqnce our physiology and behaviour with Citrus oil for detoxification environmental changes. Molecular clocks in peripheral tissues e. Energy balance and nutrient timing, skeletal tmiing and adipose give rise to rhythms in macronutrient metabolism, appetite regulation and the components of energy balance such that our bodies can align the periodic delivery of nutrients with ongoing metabolic requirements. The timing of meals both in absolute terms i. relative to clock time and in relative terms i. Nutrient Energy balance and nutrient timing nutriebt recently become nalance popular Ennergy in the Fruity Orange Infusion industry. Nutrient timing is the concept of certain Citrus oil for detoxification being consumed at certain periods throughout the day and 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.
Bis jetzt ist aller gut.