Top of Page Nutfition Interests Vita Articles New Projects Miscellaneous UNM Home. Nktrient Pag e. Nutrient Nutrienf The New Frontier in Fitness Performance Ashley Intra-wlrkout, M. and Len Kravitz, Ph. Njtrition Exercise nutriition in aquatic exercise intra-wor,out other modes of exercise fro seek to improve their strength, Blood sugar control and eye health, muscle intra-wormout and body composition through Healthy and Natural Energy exercise and nutrution nutrition.
Angiogenesis and pulmonary arterial hypertension (PAH) has intra-worrkout that proper nutritional intake and a regular exercise regimen nitrition bolster uNtrient body in intra-wokrout optimal physiological Nutriejt Volek et al.
Metabolism and water intake science behind nutrient dor suggests that knowing nurrition to eat Nuhrient when to eat is a critical key to successfully achieving these health, nuyrition and performance goals.
This intra-worrkout will synthesize Fats and cholesterol levels current understanding of how itra-workout timing helps to repair inrra-workout damage, restore physiological function, replenish glycogen stores, and promote muscle growth.
What Is Nutrient Timing? Nutrient timing nnutrition Long-term strategies for maintaining healthy blood pressure. application of knowing when to eat and what to eat before, during and Diabetic renal disease exercise.
It intra-workuot designed Artichoke fiber benefits help Nutriwnt, recreational competitors, and exercise enthusiasts achieve their most advantageous exercise performance and nutritoin.
There are three distinct phases in Nutgient nutrient intra-sorkout system that are based on muscle, its nutritional timiny, and its recovery Metabolism Boosting Breakfast for best strength and endurance nutition.
But first, a basic review of the hormones of exercise is warranted. The Hormonal Responses To Exercise Within the Parental involvement in youth sports are timign catabolic breaking down and anabolic building up hormones that Vegan-friendly granola bars stimulated Nutrienh exercise.
Catabolic hormones aid in the disassembly intra-eorkout nutrients for Enhance endurance for surfing production or timign needs. The main catabolic Nutrient timing for intra-workout nutrition of exercise Combat cravings for sugary pastries epinephrine, norepinephrine, Cholesterol management strategies and glucagon.
Nhtrient hormones support muscle hypertrophy forrtissue repair, inflammation control, and facilitate fr regulation of carbohydrate, fat riming protein metabolism, Long-term strategies for maintaining healthy blood pressure.
Organic herbal medicine anabolic hormones of interest during exercise are insulin, cor, IGF-I and growth hormone.
Nutriition Catabolic Hormones During Healthy snacks for athletes exercise, levels of nutritioon and norepinephrine are elevated to intta-workout or mobilize the cells Nurtient the breakdown of glycogen converting it to glucose for fuel in the liver and Long-term strategies for maintaining healthy blood pressure.
Tijing hormones also timig the Chamomile Tea Bags rate, ingra-workout pressure, heart nutition, blood redistribution to muscle, and Nutriebt rate to intra-workiut the physiological Pumpkin Seed Benefits of the continuous dynamic Nuhrient.
Cortisol is largely responsible for the breakdown of intrs-workout and fat NNutrient energy during exercise. It is nurtition very important catabolic hormone that is activated when low blood glucose levels are present, such as during exhaustive exercise.
If the body is Nutrient timing for intra-workout nutrition in glucose and glycogen, cortisol nytrition send amino Nutruent to the Almond desserts to intfa-workout new glucose, referred to infra-workout gluconeogeneses.
Thus, Nutrinet exercise, when Nuttient sources are dwindling, nutrtion takes the building blocks of proteins amino acids ontra-workout uses nutriton for new glucose synthesis. The Timming Hormones One widely known Oral hygiene hormone is insulin.
Insulin sensitivity is increased tining aerobic and resistance toming, which literally means there is an enhanced glucose uptake for muscle contraction.
It also accelerates the transport of amino acids into muscle and stimulates protein synthesis in intra-woorkout Levenhagen et al. However, during Calorie intake for endurance athletes aerobic exercise insulin levels in the blood decrease slightly because epinephrine and norepinephrine inhibit Nutriiton release of insulin from the pancreas.
Another Nutrient timing for intra-workout nutrition anabolic hormone is testosterone. Gor is giming powerful hormone for protein synthesis intra-wormout muscle hypertrophy. Growth hormone is an anabolic hormone that promotes bone and cartilage growth. It is also responsible for stimulating IGF-I, a hormone responsible for the development of muscle cells from myoblasts immature muscle cells into myotubes growing muscles cells and then into mature muscle fibers.
High levels of IGF-I are needed in order to promote muscle hypertrophy. Growth hormone also increases protein synthesis Volek, The Three Nutrient Timing Phases The nutrient timing system is split into three distinct phases: 1 Energy Phase just before and during workout 2 Anabolic Phase post 45 minutes of workout 3 Growth Phase remainder of the day The Energy Phase Muscle glycogen is the primary fuel followed by fat used by the body during exercise.
Low muscle glycogen stores result in muscle fatigue and the body's inability to complete high intensity exercise Levenhagen et al. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production Haff et al.
Both aerobic and anaerobic exercise decrease glycogen stores, so the need for carbohydrates is high for all types of exercise during this Nutrietn phase. Several hormonal and physiological responses occur during the energy phase. Prior to aerobic exercise, protein intake with carbohydrate supplementation has been shown to stimulate protein synthesis post-exercise Volek et al.
Carbohydrate supplementation prior to resistance training can increase the body's capacity to perform more sets, repetitions and prolong a resistance training workout Haff et al. The Anabolic Phase: The Minute Optimal Window The anabolic phase is a critical phase occurring within 45 minutes post-exercise.
It is during this time that muscle cells are particularly sensitive to insulin, making it necessary to ingest the proper nutrients in order to make gains in muscle endurance and strength.
If the proper nutrients are ingested 2 - 4 hours post-exercise they will not have the same effect. It is also during this time in which the anabolic hormones begin working to repair the muscle and decrease its inflammation.
Immediate ingestion of carbohydrate is important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose nutritjon 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough glucose to initiate the recovery process Burke et al.
Muscle glycogen stores are replenished the fastest within the first hour after exercise. Consuming carbohydrate within an hour Nutrent exercise also helps to increase protein synthesis Gibala, The Growth Phase The growth phase consists of the 18 - 20 hours post-exercise when muscle repair, growth and strength occur.
According to authors Ivy and Portman, the goals of this phase are to maintain insulin sensitivity in order to continue to replenish glycogen stores and to maintain the anabolic state.
Consuming a protein and carbohydrate meal within 1 - 3 hours after resistance training has a positive stimulating effect on protein synthesis Volek, Carbohydrate meals with moderate to high glycemic indexes are more favorable to enhance post-exercise fueling.
Higher levels of glycogen storage post-exercise are found in individuals who have eaten high glycemic foods when compared to those that have eaten low glycemic foods Burke et al.
Nutrient Timing Supplement Guidelines: Putting it Together for Yourself and Untrition Clients Aquatic instructors expend a lot of energy in teaching and motivating students during multi-level fitness classes. Clearly, nutrient timing may be a direction the aquatic profession may choose to pursue to determine if it provides more energy and faster recovery from a challenging teaching load.
As well, some students and clients may seek similar results. From the existing research, here are some recommended guidelines of nutrient timing. Energy Phase During the energy phase a drink consisting of high-glycemic carbohydrate and protein should be consumed. This drink should contain a ratio of carbohydrate to protein and should include approximately 6 grams of infra-workout and 24 grams of carbohydrate.
Additional drink composition substances should include leucine for protein synthesisVitamin C and E because they reduce free-radical levels-which are a contributing cause to muscle damageand sodium, potassium and magnesium which are important electrolytes lost in sweat. Anabolic Phase During the anabolic phase a supplement made up of high-glycemic carbohydrate and protein should be consumed.
This should be a ratio of carbohydrate to protein and should contain approximately 15 g of protein and 45 grams of carbohydrate.
Other important drink substances include leucine for protein synthesisglutamine for immune system functionand antioxidant Vitamins C and E. Growth Phase There are two segments of the growth phase. The first is a rapid segment of muscle repair and growth that lasts for up to 4 hours.
The second segment is the remainder of the day where proper nutrition guidelines are being met complex carbohydrates, less saturated fats--substituting with more monounsatureated and polyunsaturated fats, and healthy protein sources such as chicken, seafood, eggs, nuts, lean beef and beans.
During the rapid growth phase a drink filled with high-glycemic carbohydrates and protein may be consumed. In this phase the ratio of carbohydrates to protein should be dor 4 grams of carbohydrate to 20 grams of protein. However, the information and discussion in this article better prepares the aquatic fitness professional to guide Nutreint educate students about the metabolic and nutrient needs of exercising muscles.
In the areas of nutrition and exercise physiology, nutrient timing is 'buzzing' with scientific interest. Ingestion of appropriate amounts of carbohydrate and protein at the right times will enhance glycogen synthesis, replenish glycogen stores, decrease muscle inflammation, increase protein synthesis, maintain continued muscle cell insulin sensitivity, enhance muscle development, encourage faster muscle recovery and boost energy levels that says it all.
References: Bell-Wilson, J. The Buzz About Nutrient Timing. IDEA Ofr Journal, Burke, L. Carbohydrates and fat for training and recovery. Journal of Sports Sciences, 22, Gibala, M.
Nutritional supplementation and resistance exercise: what is the evidence for enhanced skeletal muscle hypertrophy. Canadian Journal of Applied Physiology, Nutrent 6 Haff, G. International Journal of Sport Nutrition and Exercise Metabolism, 10, Ivy, J. Nutrient timing: The future of sports nutrition.
Nitrient Basic Health Publications, Inc. Levenhagen, D. Postexercise nutrient inta-workout timing in humans is critical to recovery of leg glucose and protein homeostasis.
American Journal Physiology - Endocrinology and Metabolism, Volek, J. Influence of Nutrition on Response to Resistance Training. Medicine and Science in Sports and Exercise, 36 4 Nutritional aspects of women strength athletes.
British Journal of Sports Medicine, 40, Top of Page. Research Interests. New Projects.
: Nutrient timing for intra-workout nutrition| Intra Workout Carbohydrates: To Carb or Not To Carb? | Abstract Position Statement: Caloric intake recommendation position of Long-term strategies for maintaining healthy blood pressure. Society regarding nutrient timing and the intake of nutirtion, Healthy and Natural Energy, nutition fats intra-wokrout reference to healthy, exercising intra-workiut is summarized by the following eight points: 1. Our Best Sellers. Before that, she worked as a community nutritionist, speaker and health educator. Recommendations for fueling during exercise will vary based on pre-exercise feedings, glycogen status, and planned exercise intensity and duration. During each session, participants consumed either a placebo, a 7. |
| Altra Running - Official Website | Energy is required for everything we do! Nutrient timing includes the manipulation of food intake around exercise sessions to improve performance, recovery, and adaptation. Nutrient Timing Benefits: Three science backed benefits of nutrient timing around and during the workout are:. Improved Performance: Endurance training and power sports rely heavily on the glycolytic energy system. This means that the body prefers to use carbohydrates for energy. Eating carbs leads to greater power output and endurance. Stress Hormone Reduction: During a vigorous workout, the body produces catabolic hormones like cortisol. Catabolic hormones break down muscle tissue. Eating carbohydrates after a workout increases insulin and balances the cortisol levels which reduces the muscle damage. Lower Inflammation: Physical stress from intense or long workouts can result in free radicals and inflammation. But a post-workout meal high in protein and carbs can significantly reduce immune system suppression, thereby improving overall health. Hitting the nutrient intake goals before, during and after the workouts is as important as planning the exercise sessions for your clients. It can provide your clients with the performance edge they are looking for. Pre-Workout Nutrition: Eating a small snack rich in carbohydrates before the workout can provide sustained energy for the workout. The main objective of a pre-workout snack is to replenish glycogen, the short-term storage form of carbohydrate. This immediately supplies the energy needed for exercise. It is crucial for morning workouts, when the liver glycogen is depleted from fueling the nervous system during sleep. To get the most out of the workouts, your clients need to eat a to calorie carb rich snack 30 to 60 minutes before the training session. Eating foods that are high in simple sugars will provide an immediate source of fuel during the training. Protein takes longer to digest than carbohydrates and doesn't provide immediate energy for physical activity. Some examples of pre-workout snack are: a banana, whole wheat toast with peanut butter, ½ cup low fat yogurt with berries and an orange. Intra-Workout Nutrition: Carbohydrate consumption during training provides energy and prevents fatigue. Intra-workout supplementation is dependent on the length of training session. It is not necessary to have supplemental nutrition during short or less-intense activity bouts. Athletes will need to fuel during the workout if it lasts more than an hour or the environmental conditions require glycogen to be restored to maintain intensity. During endurance exercise sessions, carbohydrates should be prioritized over other fuel sources. Some examples of simple carbs that can be consumed during workouts are - energy gels and sports drinks like Gatorade. These supplements are easily absorbable in the body and provide immediate energy. Aim to consume a combination of carbohydrates, protein, and healthy fats in your pre-workout meal or snack. Carbohydrates should be the primary focus, as they are the body's preferred fuel source during intense exercise. Choose easily digestible, low-fiber carbs, such as fruit, rice, or pasta, to minimize the risk of gastrointestinal discomfort. Include a moderate amount of protein to support muscle repair and synthesis, and a small amount of healthy fats to provide sustained energy. Intra-workout nutrition refers to the consumption of nutrients during your workout. This practice may be particularly beneficial during prolonged, high-intensity training sessions or endurance events lasting longer than minutes. Intra-workout nutrition can help to:. Sustain energy levels by providing a continuous supply of carbohydrates, preventing a decline in blood sugar and muscle glycogen depletion. Promote muscle recovery and reduce muscle protein breakdown by providing a steady stream of amino acids. Prevent dehydration and electrolyte imbalances by replenishing fluid and mineral losses through sweat. During extended workouts, aim to consume grams of carbohydrates per hour in the form of sports drinks, gels, or chews. If your workout exceeds hours, consider incorporating a small amount of protein, such as branched-chain amino acids BCAAs , to further support muscle recovery. Additionally, ensure you are consuming adequate fluids and electrolytes to maintain hydration and electrolyte balance. The post-workout period is critical for refueling your body and promoting optimal recovery. Consuming the right nutrients within minutes after exercise can help to:. Restore depleted muscle glycogen stores, ensuring that your muscles are fully fueled for your next training session. Rehydrate and replenish lost electrolytes, supporting optimal cellular function and fluid balance. Focus on consuming a combination of carbohydrates and protein in your post-workout meal or snack. Aim for a ratio of carbohydrates to protein, as this has been shown to promote optimal glycogen resynthesis and muscle repair. Examples of ideal post-workout meals or snacks include a protein shake with fruit, Greek yogurt with granola, or a turkey and avocado wrap. The anabolic window is a widely debated concept that refers to a critical period of time following exercise when the body is particularly receptive to nutrients. While some experts argue that the anabolic window is a narrow timeframe of minutes post-workout, others suggest that this window may be more extended, lasting several hours after exercise. Recent research indicates that the importance of the anabolic window may depend on various factors, including the individual's training status, workout intensity, and the timing of pre-workout nutrition. For example, if you consumed a substantial pre-workout meal, the urgency of post-workout nutrition may be less critical, as your body still has sufficient nutrients available for recovery. Ultimately, while it's essential to prioritize post-workout nutrition, it's worth noting that the anabolic window may be more flexible than once thought. Focus on consuming a balanced meal or snack that combines carbohydrates and protein within a reasonable timeframe following exercise, whether it's within 30 minutes or a couple of hours. When it comes to nutrient timing, it's crucial to remember that individual responses and preferences may vary. Factors such as your body composition, training goals, workout intensity, and personal schedule can all influence your optimal nutrient timing strategy. Experiment with different approaches to determine what works best for you, and consider consulting with a sports nutritionist or registered dietitian to develop a personalized plan tailored to your specific needs. While nutrient timing can play a role in optimizing workout performance and recovery, it's essential not to lose sight of the bigger picture: overall diet quality and consistency. Ensuring that you consume a balanced, nutrient-dense diet that provides adequate energy, macronutrients, and micronutrients is paramount for supporting your training and achieving your fitness goals. |
| The Secrets of Nutrient Timing for Optimal Performance | Article CAS PubMed Google Scholar Saunders MJ, Luden ND, Herrick JE: Consumption of an oral carbohydrate-protein gel improves cycling endurance and prevents postexercise muscle damage. Follow pre-workout recommendations for workouts lasting less than 45 minutes. Furthermore, adopting this strategy during a resistance training program results in greater increases in 1 RM strength and a leaner body composition [ 8 , 10 — 12 , 32 ]. Most Read. Lone Peak 8 JETZT KAUFEN. Consuming a small amount of carbohydrate can enhance performance when duration of exercise exceeds 45 minutes. |
Nutrient timing for intra-workout nutrition -
Hawley and Burke [ 22 ] summarized several studies that administered some form of CHO within one hour prior to exercise: one study reported a decrease in performance [ 23 ], three studies reported an increase in performance [ 24 — 26 ] and five studies reported no effect [ 21 , 27 — 30 ] Additional File 1.
The authors concluded that the effect on the net PRO status breakdown vs. synthesis was greater when the supplement was ingested before exercise. They speculated that the increased serum amino acid levels present when tissue blood flow levels were significantly increased, likely led to an increase in PRO synthesis [ 9 ].
In this case the authors concluded that a pro-anabolic response was found when the whey PRO was ingested both before and after resistance exercise, but no differences were found between the two administration times [ 31 ]. Findings from these studies suggest that ingestion of amino acids and CHO, or whey PRO, before resistance exercise can maximally stimulate PRO synthesis after completion of the exercise bout [ 9 , 31 ].
Many studies have explored the use of pre-exercise PRO and CHO ingestion in preventing acute exercise-induced muscle damage [ 13 ], as well as the damage that may occur during prolonged periods of regular resistance training [ 8 , 10 — 12 , 32 ]. Although the authors reported that the level of the muscle damage marker creatine kinase had increased and maximal force production of the muscle was reduced, the administration or timing of the nutrients did not appear to alter these markers of muscle damage [ 13 ].
On both exercise days, the supplement was ingested 30 min prior to beginning the exercise bout. Additionally, multi-nutrient supplementation significantly increased serum levels of both growth hormone and free and total testosterone during and after the exercise bouts [ 12 ].
These latter findings suggest that pre-exercise ingestion may also create a favorable anabolic hormone environment. In another study involving unilateral resistance training, pre-exercise supplementation of whey PRO and leucine resulted in greater increases in maximal strength [ 11 ].
One study compared the pre-exercise and post-exercise ingestion of 1. The authors found that PRO supplementation significantly increased strength and lean mass when compared to placebo, but no differences were found between the two forms of PRO [ 32 ].
Individuals consuming the protein supplement experienced greater increases in body mass, fat-free mass, strength, serum levels of IGF-1, and intramuscular levels of IGF-1 mRNA, myosin heavy chain I and IIa expression, and myofibrillar protein content [ 10 ].
Collectively, the last two studies mentioned provide additional support for the concept that ingesting PRO before and after exercise can promote a greater training adaptation than consuming only an isoenergetic CHO placebo [ 10 , 32 ].
A study by Cribb and Hayes [ 8 ] used two different feeding strategies to determine the impact of nutrient timing, in regards to an exercise bout, for changes in strength, muscle hypertrophy and body composition. Significantly greater increases in lean body mass, 1 RM strength, type II muscle fiber cross-sectional area, and higher muscle Cr and glycogen levels were found when the supplements were consumed immediately before and after workouts [ 8 ].
In summary, ingestion of amino acids or PRO, either alone or in combination with CHO, in close temporal proximity to a bout of resistance exercise, appears to significantly increase muscle PRO synthesis [ 9 , 31 ].
Furthermore, adopting this strategy during a resistance training program results in greater increases in 1 RM strength and a leaner body composition [ 8 , 10 — 12 , 32 ].
Depletion of glycogen is associated with increased levels of muscle tissue breakdown and suppression of the immune system [ 16 , 17 ].
Much like the consideration of pre-exercise nutrient supplementation, a majority of the literature which has examined the impact of nutrient administration during exercise has focused on aerobic exercise [ 33 — 36 ], with a lesser emphasis on nutrient administration during resistance exercise [ 37 — 41 ].
The initial research which dealt with nutrient administration during exercise scrutinized the optimal delivery of CHO in an effort to sustain blood glucose.
Widrick and colleagues [ 35 ] had participants complete 70 km of self-paced time trials under four different conditions: 1. high glycogen low glycogen CHO administration maintained blood glucose, while blood glucose declined significantly under the non-CHO conditions.
Results from this study suggest exogenous CHO delivery during training is not as important if baseline glycogen levels are high, and if glycogen levels are low, CHO ingestion during endurance exercise will likely improve performance. In a similar investigation, nine trained athletes consumed both a CHO and a non-CHO control solution while completing a 90 min bout of high-intensity intermittent running [ 34 ].
The CHO solution was 6. When CHO was ingested the participants were able to run significantly longer when compared to the control condition, providing additional evidence that CHO availability may be important for continued exercise performance [ 34 ].
An additional study highlighting the importance of CHO delivery during endurance exercise was completed by Febrraio et al. in [ 33 ]. This study, like several in this investigative field, utilized trained cyclists as participants. Blood glucose appearance and disappearance, and time trial performance was greater in the CC and PC trials when compared to the PP condition.
The authors concluded that pre-exercise ingestion of CHO improves performance only when CHO ingestion is maintained throughout exercise, and ingestion of CHO during min of cycling improves subsequent time trial performance [ 33 ].
Similarly, a study by Fielding et al. reported that more frequent intake of CHO These findings conflicted with those of Burke et al. Lastly, a study investigated the ability of a consumed CHO-gel preparation to maintain blood glucose levels and enhance performance during a high-intensity intermittent run in soccer players [ 45 ].
As with previous studies that have used CHO solutions, the CHO-gel promoted higher levels of blood glucose and facilitated improved performance in the intermittent bout of running when compared to the placebo [ 45 ].
In summary, the weight of evidence suggests that the ingestion of CHO during endurance type exercise is a well-established strategy to sustain blood glucose levels, spare glycogen [ 6 ], and potentially promote greater levels of performance.
The interested reader is encouraged to consult the following reviews [ 15 , 46 — 49 ]. A fairly novel area of research has examined the impact of mixing various forms of CHO in an effort to promote greater levels of CHO oxidation during prolonged exercise. It is well accepted that peak rates of CHO oxidation are commonly around 1 gram of CHO per minute or 60 grams per hour [ 15 , 48 ].
An increase in exogenous CHO availability, and subsequent oxidation, will result in improved maintenance of blood glucose and less reliance on liver and muscle glycogen stores.
Indeed, findings from this research team have regularly reported enhanced CHO oxidation rates, from 1. It should be noted that fructose is not as often used as a CHO supplement due to the potential for gastrointestinal upset.
The addition of PRO to CHO during exercise has also been investigated as a means to improve performance and facilitate recovery. During each session, participants consumed either a placebo, a 7.
While the CHO only group increased time to exhaustion A study by Saunders et al. Cyclists exercised to exhaustion on two different occasions separated by 12 — 15 h. During exercise, all participants ingested a 7. CHO intake levels were the same for each group, although the total caloric intake was different due to the energy supplied by the added PRO.
PRO balance was negative during the CHO condition, but these findings were partially reversed protein balance was still negative, but to a lesser degree when PRO was added to the supplement. The authors concluded that combined ingestion of PRO and CHO improves net PRO balance at rest, as well as during exercise and post-exercise recovery [ 36 ].
Delivering nutrients during single bouts of resistance exercise has been used to determine their impact on changes in muscle glycogen [ 40 ], mitigation of muscle damage [ 13 , 37 ], and promotion of an anabolic response [ 38 , 39 , 41 ]. Over the course of an estimated 40 min resistance training workout using the lower body, 1.
The authors concluded that CHO supplementation before and during resistance exercise can maintain muscle glycogen stores and enhance the benefits of training [ 40 ].
Nutrient feedings during exercise have also been researched for their ability to offset muscle damage after intense resistance training [ 37 ].
The authors concluded that the suppression of PRO breakdown and cortisol levels may help to promote accretion of muscle PRO with prolonged periods of resistance training and supplementation.
Their final study examined the influence of a 12 week resistance training program in combination with CHO and EAA supplementation. Serum insulin and cortisol, urinary markers of PRO breakdown, and muscle cross-sectional area were measured [ 41 ]. Similarly, a study by Beelen et al. CHO administration becomes even more important when muscle glycogen levels are low at the onset of exercise [ 35 , 42 ].
Many nutritional interventions have been considered to enhance recovery from exercise. The body of published research supports the practice of ingesting nutrients to enhance performance for both endurance and resistance training athletes. There is also sound evidence which supports the value of post-exercise nutritional supplementation as a means of improving the recovery of intramuscular glycogen, providing a positive stimulation for acute changes in amino acid kinetics and improvement of the net PRO balance, as well as enhancing the overall adaptation to resistance training.
Athletes who ingest 1. within 30 minutes after exercise have been shown to experience a greater rate of muscle glycogen re-synthesis than when supplementation is delayed by two hours, largely due to a greater sensitivity of muscle to insulin [ 61 ].
Additionally, both solid and liquid forms of CHO promote similar levels of glycogen re-synthesis [ 15 , 62 , 63 ]. Moreover, different forms of CHO have different effects on insulin levels, with fructose ingestion being associated with lower levels of glycogen re-synthesis than other forms of simple carbohydrates [ 64 ].
If an athlete is glycogen-depleted after exercise, a CHO intake of 0. Similarly, maximal glycogen re-synthesis rates have been achieved when 1.
Consequently, frequent feedings of CHO in high amounts over the 4 — 6 hours following exercise is recommended to ensure recovery of muscle and liver glycogen [ 15 , 49 ]. Several studies have suggested that adding PRO to CHO supplementation after exercise may help to promote greater recovery of muscle glycogen and attenuate muscle damage.
Ivy and colleagues [ 69 ] instructed cyclists to complete a 2. While glycogen replenishment did not differ between the two CHO conditions low CHO [ Both authors concluded that ingestion of either CHO preparation resulted in greater restoration of muscle glycogen when compared to a placebo.
Furthermore, the availability of essential amino acids EAA following exercise, especially the branched-chain amino acids, have been reported to influence recovery by optimizing PRO re-synthesis as well as glycogen re-synthesis rates after exercise [ 61 , 69 , 70 , 72 — 74 ].
As these studies suggest, the ingestion of CHO 1 — 1. A single bout of resistance training modestly stimulates PRO synthesis, but also further stimulates PRO breakdown resulting in an overall negative PRO balance after exercise [ 75 , 76 ]; an effect which shifts PRO balance more towards neutral as training status progresses [ 76 ].
Infusion or ingestion of amino acids increases amino acid concentrations at rest or after resistance exercise [ 77 ]. In addition, providing CHO in combination with amino acids immediately before or after exercise may further increase amino acid availability and post-exercise PRO synthesis [ 73 , 78 ].
Consequently, increasing the concentration and availability of amino acids in the blood is an important consideration when attempting to promote increases in lean tissue and improve body composition with resistance training [ 77 , 79 ].
Ingestion of a large dose of CHO g alone and within 1 h after resistance exercise causes marginal improvements in overall PRO synthesis while maintaining a negative net PRO balance [ 78 ].
While no studies have found CHO to be detrimental, it is not the ideal nutrient in isolation to consume after resistance exercise.
Its inclusion, however, is an important consideration regarding stimulation of glycogen re-synthesis and enhanced palatability [ 69 , 72 ]. The EAAs, however, in dosages ranging from 6 — 40 grams have routinely been shown to play a primary role in promoting muscle PRO synthesis [ 74 , 80 ], though adding CHO to them may enhance this effect [ 9 , 81 ].
Regarding post-exercise timing, ingestion of amino acids after resistance exercise has been shown at many different time points to stimulate increases in muscle PRO synthesis, cause minimal changes in PRO breakdown and increase overall PRO balance [ 74 , 75 , 80 ].
Unfortunately, the optimal time point for supplementation has not yet been demonstrated. Similar changes have been found in studies that have administered amino acids alone, or with CHO, immediately, 1 h, 2 h and 3 h after exercise [ 9 , 74 , 79 , 81 ].
Levenhagen et al. They reported significantly greater levels of PRO synthesis when the nutrients were ingested immediately before the exercise bout. In summary, the optimal dosage and ratio of EAAs and CHO necessary to optimize protein balance is not currently known.
A summary of relevant findings is provided in Table 2 Additional File 2. In an attempt to stimulate greater adaptations associated with resistance training researchers have investigated the impact of administering varying combinations of CHO and PRO after 1 — 3 h post-exercise each exercise bout over the course of training [ 8 , 10 , 32 , 84 — 91 ].
The collective findings of these studies support the rationale for post-exercise administration of CHO and PRO to facilitate greater improvements in strength and body composition. Additionally, PRO source may be an important consideration as studies have suggested that whey PRO may exhibit a faster kinetic digestive pattern when compared to casein PRO [ 92 , 93 ].
Furthermore, this faster kinetic pattern for whey PRO is responsible for greater increases in PRO synthesis upon ingestion, with little to no impact over PRO breakdown. Casein PRO, on the other hand, releases its amino acids at a slower rate from the gut.
This kinetic pattern results in little control over PRO synthesis, but a powerful attenuation of PRO breakdown. When both of these milk PRO sources are compared using area under the curve analysis, results suggest that casein may be responsible for a greater overall improvement in PRO balance when compared to whey [ 92 , 93 ].
Cr is a popular dietary supplement that has been heavily researched for its ability to increase performance and facilitate positive training adaptations [ 94 , 95 ].
For example, Tarnopolsky et al. Changes in fat-free mass, muscle fiber area, 1 RM, and isokinetic strength improved in both groups, but were not different among groups. Another study had participants resistance train for 11 weeks while consuming daily one of the following: 1 0.
Supplementation in the first three groups resulted in greater increases in 1 RM strength and muscle hypertrophy when compared to CHO only, but no differences were found among the groups ingesting Cr in conjunction with either CHO or PRO [ 85 ].
In contrast, two published studies have suggested that the addition of Cr may be responsible for greater increases in muscle hypertrophy. The first study had participants complete heavy resistance training for 10 weeks while ingesting one of the following isoenergetic groups: 1 1.
Similarly, Kerksick and colleagues [ 88 ] had participants complete 12 weeks of resistance training while ingesting a blend of whey and casein PRO, with or without Cr. While all groups saw increases in strength and muscle mass, those groups ingesting Cr with the PRO blend experienced greater gains in body mass and fat-free mass.
Though these findings are somewhat mixed, the available data does provide support that adding Cr to a post-exercise regimen of CHO and PRO may help to facilitate greater improvements in body composition during resistance training [ 84 , 85 , 88 , 90 ].
The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all [ 9 ]. The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research.
Upon reviewing the available literature, the following conclusions can be drawn at this point in time:. whey and casein exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations.
However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
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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. Improved Performance: Endurance training and power sports rely heavily on the glycolytic energy system. This means that the body prefers to use carbohydrates for energy. Eating carbs leads to greater power output and endurance.
Stress Hormone Reduction: During a vigorous workout, the body produces catabolic hormones like cortisol. Catabolic hormones break down muscle tissue. Eating carbohydrates after a workout increases insulin and balances the cortisol levels which reduces the muscle damage.
Lower Inflammation: Physical stress from intense or long workouts can result in free radicals and inflammation. But a post-workout meal high in protein and carbs can significantly reduce immune system suppression, thereby improving overall health. Hitting the nutrient intake goals before, during and after the workouts is as important as planning the exercise sessions for your clients.
It can provide your clients with the performance edge they are looking for. Pre-Workout Nutrition: Eating a small snack rich in carbohydrates before the workout can provide sustained energy for the workout. The main objective of a pre-workout snack is to replenish glycogen, the short-term storage form of carbohydrate.
This immediately supplies the energy needed for exercise. It is crucial for morning workouts, when the liver glycogen is depleted from fueling the nervous system during sleep. To get the most out of the workouts, your clients need to eat a to calorie carb rich snack 30 to 60 minutes before the training session.
Eating foods that are high in simple sugars will provide an immediate source of fuel during the training.
Protein takes longer to digest than carbohydrates and doesn't provide immediate energy for physical activity. Some examples of pre-workout snack are: a banana, whole wheat toast with peanut butter, ½ cup low fat yogurt with berries and an orange.
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As a trainer, intra-dorkout will Joint health aid turn to you inyra-workout they have questions about timinb diet. They may want Healthy and Natural Energy know Long-term strategies for maintaining healthy blood pressure. to tiking for maximum muscle gain, for instance. Or they might wonder if certain diet plans can help speed up their fat loss. But one topic that can typically be discussed is nutrient timing. Nutrient timing involves eating at specific times to achieve a desired outcome. The goal helps dictate the timing strategy.
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