During the recovery anabolic window, in contrast to the predominant reliance on carbohydrate metabolism seen during a bout of moderate intensity exercise, the rate of lipid oxidation is accelerated and carbohydrate oxidation is reduced, even under conditions of high carbohydrate feeding.

Van Loon et al, Such a scenario following prolonged aerobic exercise has been shown to persist to the following morning. This shift in substrate metabolism demonstrates a state of high metabolic priority for muscle glycogen resynthesis , whereby lipid oxidation from intra and extra muscular sources is elevated to meet fuel requirements to sustain other processes not directly involved in recovery.

The importance of this is evidenced by the fact that there is a strong relationship between replenishment of liver and skeletal muscle glycogen stores and subsequent exercise performance.

Commencing a bout of exercise with reduced muscle glycogen levels impairs exercise capabilities, meaning that restoration of muscle glycogen is vital if optimal performance is desired. The primary trigger for glycogen synthesis refueling is carbohydrate ingestion. In addition to replenishing carbohydrates-based stores, the body also has in place a set of processes to quickly repair the muscle damages induced by exercise.

The biggest triggers of muscle protein synthesis repairing and building muscles are eating protein. Appropriate doses of protein can maximally stimulate muscle protein synthesis. Given the main focus of this article we refer the interested reader elsewhere for further readings.

The more correct answer? Within the first 2 hours, there is a key recovery window that can be used to maximize recovery and delaying ingestion of carbohydrates results in a reduced rate of muscle glycogen storage.

A bout of exercise influences glycemia both during and after, and this can persist for up to 48 hours post exercise due to changes in insulin sensitivity and muscle glucose uptake.

Therefore, the post-exercise period includes everything from immediately post-exercise until 48 hours post-exercise and potentially longer if there is severe muscle damage or after exhaustive endurance exercise.

It is important to note, that in the real world, athletes compete or train much more regularly than every 48 hours, sometimes competing multiple times per day, depending on their event. Therefore, the athlete must have a good understanding of which aspects of recovery they prioritize so that glycemia is optimal and energy substrates have recovered to facilitate future performance.

The process of muscle glycogen synthesis begins immediately following exercise and is the most rapid during the first hours of recovery. Glycogen synthesis after a bout of exercise occurs in a biphasic pattern, the insulin dependent and independent phases.

In the initial post-exercise phase, there is a rapid increase in glycogen synthesis for mins. This is independent of insulin and reflects the initial recovery phase post exercise.

This initial rapid glycogen synthesis will slow if carbohydrates are not ingested. The above described insulin-independent phase, is suggested to occur when glycogen is depleted at the end of an exercise bout.

It seems that the mechanism responsible for the initial rapid phase of glycogen synthesis is the same contraction mediated glucose transporter type 4 GLUT4 translocation that turns glucose rushes into glucose rises when walking post meal. Additionally there is augmented glycogen synthase activity.

The second phase of glycogen synthesis has been defined as the insulin-dependent phase. Scott et al, Insulin increases blood flow to the muscle, GLUT4 translocation to plasma membrane, hexokinase II and glycogen synthase activity, which all contribute to increased glucose uptake by the muscle and glycogen synthesis.

Research in athletes has shown that the rate of carbohydrate delivery potentially can be augmented via certain strategies such as use of alternative carbohydrates, congestion of protein and caffeine.

Protein and carbohydrates work together in the post exercise window, allowing for improved protein metabolism as well as improved glycogen synthesis when compared to carbohydrates alone.

Glycogen storage is not impacted by source of carbohydrates when comparing liquids and solids. In addition to carbohydrates, insulin secretion can also be induced through ingestion of certain amino acids. This evidence led to the strategy of accelerating post-exercise muscle glycogen synthesis with the co-ingestion of carbohydrate and protein.

However, when carbohydrate intake is adequate e. Interestingly, inducing a glucose rush if this is in response to a carbohydrates-based meal can be an indication that your body is in an anabolic state, ensuring that glycogen stores are being refilled.

During this time phase, insulin is secreted to support glucose uptake by the cells but also protein synthesis in the muscles. This is perhaps why the co-ingestion of protein and carbohydrates have synergistic effects above caloric matched ingestion of one or the other individually.

Yes, you read that right, whilst generally you want to stay in the blue zone, and this is possible even with higher carbohydrate intakes when changing meal order or altering meal composition a little to include fibre and some fat, for example, a bit of a spike post meal in the window of time post workout is probably not detrimental.

Your carbohydrate requirements are at least in part related to your intake prior and during training — in your Prime and Perform windows. Beyond this, they are dictated by the intensity and duration of your activity, with consideration given to whether you want to optimize recovery or intentionally not do so.

It should be recognized that these recommendations are in the context of total output for a week as well as after one training session, as is the nutritional intake. With respect to protein, dosing is more related to maximal muscle protein synthesis than total dosing requirements.

As caloric intake increases, protein will naturally go up. The requirements of protein to ensure maximal muscle protein synthesis vary based on age, energy intake more protein is needed in times of energy restriction and recent training stimulus resistance training increases muscle protein synthesis.

When planning multiple sessions per day or multiple sessions with a short time between, rapid restoration of glycogen stores may be required. If this is the case and recovery time is less than 4 hours, you may consider the following right after your workout:.

When looking to optimize recovery without another session in a short time frame, it has been suggested that ongoing, regular intake of carbohydrate and protein every hours will maintain a rapid rate of muscle protein synthesis and glycogen synthesis, provided this starts relatively soon after exercise.

The good news is that your post training session social meal might be the perfect recovery protocol even perhaps with the addition of a good coffee.

Make sure you eat enough protein and carbohydrates in the post workout window. The challenge is to ensure this is soon enough after your training session and you keep refueling properly afterwards. Remember, recovery from one session is aiding in your preparation for the next one within your Prime-Perform-Recover endless energy cycle see below.

Key Recovery Points : Use your post-workout window - eat some carbohydrates and protein as soon as possible post workout. Ensure that you are recovering appropriately after the initial post-workout window by meeting caloric and protein needs.

Recovery is as much about acute adaptation to the session you just finished as it is about preparing well for your next session. What are the basics of recovery nutrition? Areta, J. Reducing resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.

American Journal of Physiology: Endocrinology and Metabolism, 8 , E Burd, N. British Journal of Sports Medicine, 45 , Campbell, C. Carbohydrate-supplement form and exercise performance. International Journal of Sports Nutrition and Exercise Metabolism, 18 2 , Dunford, M.

Nutrition for Sport and Exercise 2nd ed. Boston: Wadsworth Publishing. Rosenbloom, C. Sports Nutrition: A Practice Manual for Professionals 5th ed. Chicago: American Dietetic Association. Schisler, J. Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced by carbohydrate supplementation.

Smith, A. Wardlaw's Contemporary Nutrition 10th ed. New York: Morgan-Hill. Spendlove, J. Dietary intake of competitive bodybuilders. Sports Medicine, 45 7 , Lee Murphy, MPH, RD, LDN, has been an instructor in the department of nutrition at the University of Tennessee, Knoxville, since Before that, she worked as a community nutritionist, speaker and health educator.

org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition American Fitness Magazine Nutrient Timing: Pre and Post-Workout Questions Answered! Does Fast-and-Burn Work for Weight Loss? Training and Nutrient Timing Before Events A diet plan is crucial for maximizing daily workouts and recovery, especially in the lead-up to the big day.

WHY Eat Before a workout? WHAT to Eat Before a workout The majority of nutrients in a pre workout meal should come from carbohydrates, as these macronutrients immediately fuel the body. Read more: What to Eat Before a Workout WHEN to Eat Before a workout?

effective Eating Before a workout Preworkout foods should not only be easily digestible, but also easily and conveniently consumed.

should you eating During a workout? workout recovery basics and nutrition To improve fitness and endurance, we must anticipate the next episode of activity as soon as one exercise session ends.

When to Start Replenishing Carbs AFTER exercise Training generally depletes muscle glycogen. What About PROTEIN? REHYDRATE Effectively With Fluids and Sodium Virtually all weight lost during exercise is fluid, so weighing yourself without clothes before and after exercise can help gauge net fluid losses.

Listen to Your Body's Timing Signals While these recommendations are a good starting point, there are no absolute sports nutrition rules that satisfy everyone's needs…so paying attention to how you feel during exercise and how diet affects performance is of utmost importance.

Consume only small amounts of protein; limit fats and fiber see these foods that are high in fiber that you should avoid! Hydration: At least 4 hours before an activity, aim for milliliters of water per kilogram of body weight.

Timing: Ideal for most people is to eat hours before an activity, up to about 1, nutritious calories. Consume calories if lead time is much shorter e. Drinks or smoothies are preferred if you're starting in less than 60 minutes. Cool down, chow down: Don't skimp on food and fluids after a workout.

The Author. Lee Murphy Lee Murphy, MPH, RD, LDN, has been an instructor in the department of nutrition at the University of Tennessee, Knoxville, since Related Posts. Nutrition American Fitness Magazine Considering Medication for Obesity? Here's What You Need to Know. Nutrition American Fitness Magazine The Blue Zone Diet: What to Eat to Live Longer.

Sign up to receive content, exclusive offers, and much more from NASM! Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter. Several lines of scientific evidence provide the basis for timing nutrient ingestion. The body's response to exercise in terms of hormone control and muscle function and its response to different types of carbohydrate and protein create the foundation for understanding how timing nutrition specifically to the muscles' functional needs is optimal for an athlete.

Together, these responses produce the greatest evidence, which is the effect on body composition, glycogen stores, protein balance, and rehydration. Hormonal responses to exercise are dependent on training intensity, training duration, training volume, and the fitness level of the person.

The key hormones involved in the regulation of muscle function are epinephrine, norepinephrine, insulin, cortisol, and glucagon. Figure 1. The hormones epinephrine and norepinephrine are called neurotransmitters and are responsible for stimulating the breakdown of stored fat and glycogen for use as energy during exercise.

With the onset of exercise, epinephrine and norepinephrine rapidly increase. Insulin is the hormone responsible for the integration of fuel metabolism at rest and during exercise. The levels of insulin determine how much of the body's needed energy will be derived from the breakdown of fat, carbohydrate, and protein.

When an athlete is in a fasted state, less insulin is produced, and fats and proteins are recruited to provide fuel for the body. With food consumption, insulin levels increase so that consumed carbohydrate, fat, and protein can be utilized for fuel or stored by the body's tissues.

During exercise, insulin allows glucose to be readily used by the body's working tissues. The sensitivity of the muscle cells to insulin increases when exercise is stopped.

The actions of cortisol and glucagon are dependent on the amount of glucose in the blood and on energy availability in the body. Glucagon is increased in response to low blood glucose levels; it is responsible for breaking down carbohydrate stored as glycogen in the liver and facilitating the conversion of amino acids to glucose.

Cortisol is the hormone that facilitates the synthesis of glucose from the breakdown of protein and fat in times of a reduced energy state. When blood glucose levels drop too low during exercise, glucagon is increased to promote glycogen release from the liver and, if necessary, works with cortisol to promote the synthesis of glucose from free fatty acids and amino acids.

Over the next several hours, these factors slowly return to resting levels; thus, the 45 minutes after exercise is considered a window of opportunity for the ingestion of foods that will promote muscle recovery through glycogen replenishment and rehydration.

This response is highly facilitated by the enzyme glycogen synthase and a transporter known as GLUT4, both of which are responsive to insulin and are significantly elevated after exercise. Together glycogen synthase and GLUT4 enhance the uptake of carbohydrate and improve glycogen storage.

These actions are further facilitated through insulin, which facilitates carbohydrate uptake and increases the rate of muscle blood flow.

However, even though research on the anabolic window is far from conclusive, it is regarded as an important fact by many professionals and fitness enthusiasts. Both of these principles are correct to some extent, but human metabolism and nutrition are not as black and white as many people like to think.

One main aspect of the anabolic window is carb replenishment, since carbs are stored in the muscles and liver as glycogen. Research has shown that glycogen is replenished faster within 30—60 minutes after working out, which supports the anabolic window theory 8 , 9.

However, timing may only be relevant if you are training several times a day, or have multiple athletic events within a day. For the average person who works out once a day, there is plenty of time to replenish glycogen at each meal Additionally, some research actually shows training with lower muscle glycogen to be beneficial, especially if your goal is fitness and fat loss New research has even shown immediate replenishment may reduce the fitness benefits you receive from that session So although immediate glycogen synthesis makes sense in theory, it does not apply to most people in most situations.

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. Instead, focus on your total daily protein intake , and make sure you eat high-quality protein at each meal A recent meta-analysis by leading researcher Dr.

Brad Schoenfeld also arrived at this conclusion, summarizing that daily protein and nutrient intake is the priority In short, if you meet your total daily needs for protein, calories and other nutrients, the anabolic window is less important than most people believe.

Two exceptions are elite athletes or people who train several times per day, who may need to maximize fuel replenishment between sessions. The anabolic window is a period of time after workouts that is said to be crucial for nutrient intake.

Depending on your goals, the correct timing for taking certain supplements may actually aid performance For example, performance-enhancing supplements like caffeine must be taken at the right time in order to have the proper effect This also applies to food.

A well-balanced, easily digestible meal eaten 60— minutes before a workout may improve performance, especially if you have not eaten for several hours In contrast, if your goal is fat loss, training with less food may help you burn fat, improve insulin sensitivity and provide other important long-term benefits 17 , Hydration is also closely linked to health and performance.

Many people tend to be dehydrated before working out, so it may be important to drink around 12—16 oz — ml of water and electrolytes before the workout 19 , 20 , Additionally, vitamins may affect workout performance, and may even reduce training benefits. So although vitamins are important nutrients, it may be best not to take them close to your workout 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.

Instead, what you eat for breakfast has become the hot topic. Many professionals now recommend a low-carb, high-fat breakfast, which is claimed to improve energy levels, mental function, fat burning and keep you full. However, while this sounds great in theory, most of these observations are anecdotal and unsupported by research Additionally, some studies show that protein-based breakfasts have health benefits.

However, this is likely due to the many benefits of protein, and timing probably does not play a role Your breakfast choice should simply reflect your daily dietary preferences and goals. There is no evidence to support one best approach for breakfast.

Your breakfast should reflect your dietary preferences and goals. This reduction of carbs simply helps you reduce total daily calorie intake, creating a calorie deficit — the key factor in weight loss.

The timing is not important. In contrast to eliminating carbs at night, some research actually shows carbs can help with sleep and relaxation, although more research is needed on this This may hold some truth, as carbs release the neurotransmitter serotonin, which helps regulate your sleep cycle.

Cutting carbs at night is not a good tip for losing weight, especially since carbs may help promote sleep. However, further research is needed on this. Instead, focus your efforts on consistency, daily calorie intake, food quality and sustainability.

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 —….

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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. The path to fat loss without losing muscle changes depends on exercise intensity.

If the intensity is high, increased carbohydrate consumption can help meet this demand. If the workout is low intensity, focus more on protein.

Performance nutrition is gaining in popularity. Some suggest that access to a sports dietitian can improve performance for pro athletes.

This is the basis of an April article published in the Journal of the International Society of Sports Nutrition. The strategy for nutrition timing varies based on the sport. If the athlete runs marathons, fueling up a few hours before the run provides energy for the event.

Carbohydrate foods are best. A good calorie count is calories or less. After the race, refuel with a light meal. If the sport relies on muscle strength, refuel with protein within a few hours. This helps the body as it repairs muscle damage. Approximately 20 grams is a good place to start. More may be needed if the sport is intense.

A carbohydrate rich meal a few hours before aerobic exercise helps provide the energy needed. Adding a little protein can help keep the energy going. Have a banana carbohydrate with some peanut butter protein. Or eat a couple of wheat crackers carbohydrate with cubes of cheese protein.

When lifting weights, post exercise protein is important. This will help the muscle tissue recover. It also aids in skeletal muscle growth. Aim to consume this protein within a few hours. A protein shake is an easy option.

Scrambling some eggs or having a salad with chicken are more options. An endurance athlete needs enough energy to sustain movement long-term.

This involves fueling the body with a high carbohydrate meal a few hours before the training. If the training session is long, a carbohydrate snack may be needed during the workout. Afterward, have a light meal that includes both protein and carbs.

Sports nutrition is an ever-changing field. And every person is different. What works for one client or athlete may not work for another.

Some may benefit from carbohydrate ingestion before exercise while others gain the most advantage by exercising in a fasted state.

Working with a sports nutrition specialist can provide clients individualized guidance. It takes into account their training program.

It also considers how their body responds to protein and carbs. At the same time, this professional can help with more than just nutrient timing. They can offer advice on calorie intake, how to create a balanced meal, and more. You can offer this advice yourself by becoming a certified nutrition coach.

Through a partnership with Precision Nutrition, ISSA offers Nutrition Coach certification. This course teaches you how to determine optimal fat, carbohydrate, and protein intake for individual clients.

You also gain access to more than 40 nutrition coaching tools. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles.

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