Fluid : 16—32 fl Maximize nutrient timing tming hour water, sports drink, or a mixture of both. Tip: Measure your starting weight before you eat, dress, or exercise. JOIN NOW.

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What To Eat Before, During \u0026 After Training For Max Muscle Growth

Maximize nutrient timing -

These involve maximizing your body's response to exercise and use of nutrients. The Nutrient Timing Principles NTP help you do the following:. When sports nutritionists talk about energy, we are referring to the potential energy food contains. Calories are potential energy to be used by muscles, tissues, and organs to fuel the task at hand.

Much of the food we eat is not burned immediately for energy the minute it's consumed. Rather, our bodies digest, absorb, and prepare it so that it can give us the kind of energy we need, when we need it. We transform this potential energy differently for different tasks.

How we convert potential energy into usable energy is based on what needs to get done and how well prepared our bodies are; how we fuel endurance work is different from how we fuel a short, intense run. It is helpful to understand that you must get the food off your plate and into the right places in your body at the right time.

If you're talking about vitality, liveliness, get-up-and-go, then a number of things effect this: amount of sleep, hydration, medical conditions, medications, attitude, type of foods eaten, conditioning and appropriate rest days, and timing of meals and snacks.

Food will help a lack of energy only if the problem is food related. You may think that's obvious, but it's not to some. If you're tired because you haven't slept enough, for instance, eating isn't going to give you energy. What, how much, and when you eat will affect your energy. Nutrient timing combined with appropriate training maximizes the availability of the energy source you need to get the job done, helps ensure that you have fuel ready and available when you need it, and improves your energy-burning systems.

You may believe that just eating when you are hungry is enough, and in some cases this may be true. But, many times, demands on time interfere with fueling or refueling, and it takes conscious thought and action to make it happen.

Additionally, appetites are thrown off by training, so you may not be hungry right after practice, but by not eating, you are starving while sitting at your desk in class or at work.

Many athletes just don't know when and what to eat to optimize their energy stores. By creating and following your own Nutrition Blueprint and incorporating the NTP, your energy and hunger will be more manageable and consistent, whether you are training several times a week, daily, participating in two-a-days, or are in the midst of the competitive season.

During the minutes and hours after exercise, your muscles are recovering from the work you just performed. The energy used and damage that occurred during exercise needs to be restored and repaired so that you are able to function at a high level at your next workout.

Some of this damage is actually necessary to signal repair and growth, and it is this repair and growth that results in gained strength. However, some of the damage is purely negative and needs to be minimized or it will eventually impair health and performance. Providing the right nutrients, in the right amounts, at the right time can minimize this damage and restore energy in time for the next training session or competition.

The enzymes and hormones that help move nutrients into your muscles are most active right after exercise. Providing the appropriate nutrients at this crucial time helps to start the repair process.

However, this is only one of the crucial times to help repair. Because of limitations in digestion, some nutrients, such as protein, need to be taken over time rather than only right after training, so ingesting protein throughout the day at regular intervals is a much better strategy for the body than ingesting a lot at one meal.

Additionally, stored carbohydrate energy glycogen and glucose and lost fluids may take time to replace. By replacing fuel that was burned and providing nutrients to muscle tissue, you can ensure that your body will repair muscle fibers and restore your energy reserves. If you train hard on a daily basis or train more than once a day, good recovery nutrition is absolutely vital so that your muscles are well stocked with energy.

Most people think of recovery as the time right after exercise, which is partially correct, but how much you take in at subsequent intervals over 24 hours will ultimately determine your body's readiness to train or compete again.

Nutrient timing capitalizes on minimizing muscle tissue breakdown that occurs during and after training and maximizing the muscle repair and building process that occurs afterwards.

Carbohydrate stored in muscles fuels weight training and protects against excessive tissue breakdown and soreness. Following training, during recovery, carbohydrate helps initiate hormonal changes that assist muscle building.

Consuming protein and carbohydrate after training has been shown to help hypertrophy adding size to your muscle. Nutrient timing can have a significant impact on immunity for athletes.

Strenuous bouts of prolonged exercise have been shown to decrease immune function in athletes. Furthermore, it has been shown that exercising when muscles are depleted or low in carbohydrate stores glycogen diminishes the blood levels of many immune cells, allowing for invasion of viruses.

In addition, exercising in a carbohydrate-depleted state causes a rise in stress hormones and other inflammatory molecules. 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.

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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?

Nutrition American Fitness Magazine. Originally nutient Maximize nutrient timing the Maximze issue of American Fitness Magazine. Diet and exercise are Maximize nutrient timing Body cleanse for improved sleep pillars of a nutruent lifestyle plan. But timiny Maximize nutrient timing eating and workout nuteient improve our fitness results? And if so, how should our eating patterns differ before, during, and after activities? Melding a top-notch diet with stimulating exercise can be quite a challenge. Eating at different times, not targeting healthy weight loss foodsskipping meals, overeating, snacking in between, working out irregularly, suffering from injuries … life gets in the way of our "healthy lifestyle plans.

Maximize nutrient timing -

It is fast-digesting a good thing in this context at a rate of 8—10 g per hour, therefore, if your first meal of the day is more than 3 hours after your first scoop was taken, take a second scoop.

I prefer to have 50 g of whey in the morning rather than splitting it into two shakes. If you find yourself struggling to train with the same intensity you usually do, have 30—60 g of carbs with the shake. This can be as simple as eating a banana or two or anything you find easy to digest.

Toward the end of a cut, when your liver and muscle glycogen stores are low, this could help you maintain training intensity.

If you eat twice per day, make that lunch and dinner, and roughly hours apart. If you eat three times per day, make it breakfast, lunch, and dinner. As long as meals are evenly spaced, there is likely very little benefit to worrying about more specific protein or carbohydrate timing.

Here are some detailed meal timing examples of when to eat, relative to when you train. This setup is the most popular with clients. They all have full-time jobs and most have families, so they choose this because it allows them to train before the rest of the day takes its toll.

My preferred setup is the left column. This is popular with folks who can take a slightly longer lunch than the typical hour and have a gym close to their office or in the same building. The key to success is often preparing lunch the night prior.

Training in the evening is completely fine, but if you find that stuff often comes up which prevents you from leaving work early to do it, consider training in the morning. In this specific case, a slow-release protein shake like casein may be better than whey prior to bed.

A pre-prepared small chicken breast would do equally well if not better, and the banana is just an example of some quick and easy carbs. Some people find that carbs make them sleepy. Breakfast eaters that feel lethargic mid-morning should consider eating fewer calories from carbs, and more calories from fats at breakfast time, and reversing this at dinner.

Breakfast skippers should do this but with lunch. As an added bonus, this may help you sleep better in the evening. A small percentage of clients find that a large meal before bed disturbs their sleep.

If this causes you to sweat or just otherwise feel uncomfortable, eat one or two hours earlier or reduce the calorie content of your evening meal. I do it, many of my industry friends do it, and many of my clients do it also. However, there are a few different types of intermittent fasting I.

Leangains is a style of intermittent fasting developed by Swedish nutritionist Martin Berkhan. It combines skipping breakfast with fluctuating calorie and macro intake — more calories and carbs are consumed on the training days; fewer calories and carbs are consumed on the rest days.

Fat intake is lower on the training days, and more on the rest days. Martin popularized the term by telling people to eat all their food within an 8-hour window. So, Leangains preceded I. Marketing and practicality, in my opinion. This is an attempt at getting more favorable calorie partitioning.

More calories and carbs on the training days when they can be utilized for growth and recovery, with a low fat intake to minimize the risk of any storage. The rest days just flip it, so that the balance for the week is maintained. Probably not. Still, I offer a pattern similar to this with clients because it breaks the monotony of dieting.

The majority of clients choose to do this but it is their choice, not my demand. My advice: try it, see if you like it. Why include them? They provide a helpful break from the monotony of dieting by introducing some variety in possible food options across the week.

Will they be beneficial beyond that? Probably not for beginners and early intermediates, possibly for those more advanced. So only implement these strategies if they help improve your adherence, not hinder it due to the added complication. Calorie cycling is the name given when different days of the week have different calorie targets.

If you find yourself keeping to your diet during the week but struggling at the weekends, consider building more flexibility into your plan to allow that.

So for example, to maintain the daily average calorie intake, you could eat calories fewer on the weekdays so that you can eat calories extra on the weekends:.

I recommend avoiding fluctuations much greater than this as it will make adherence harder and likely compromise results. Cheat days are the name given to days where people eat whatever they want. They have no place in a diet and I strongly suggest you avoid them.

The most common pattern of people screwing up their diets or getting fat when they bulk is staying tight during the weekdays and blowing it all on the weekend.

It is perfectly possible to do this over one day as well. This means that over the weekdays you will have built up a kcal deficit. But if you eat or drink kcal extra over the weekend, you are back where you started. Macro cycling is the name given when different days of the week have different macros targets.

I recommend you avoid extreme splits in macro intake as that could also compromise recovery and hamper adherence. As carbs balance the calorie budget, this means the training days have more carbs than the rest days.

See examples at the end of this section. Refeeds are the name given to days where more calories and carbs are eaten.

The idea is to replenish muscle glycogen and help boost performance during cutting phases. Some people do this every training day like with Leangains , but when most people talk of refeeds they are referring to a once per week, carb-heavy day, which is often above caloric maintenance.

Fuel : Choose a meal containing carb-rich foods and 15—30 grams protein. Or eat a snack if the next meal is more than 2 hours away. Tip: Replace more water and sodium than was lost. Look for moderate or high sodium options at your dining facility. To prevent dehydration by replacing fluids and electrolytes lost through sweat, and to provide carbs to refuel muscles and maintain blood sugar levels.

To restore fuel glycogen , replace fluids and electrolytes, and repair damaged tissues. 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.

Thus, in exercise, when carbohydrate sources are dwindling, cortisol takes the building blocks of proteins amino acids and uses them for new glucose synthesis. The Anabolic Hormones One widely known anabolic hormone is insulin. Insulin sensitivity is increased during aerobic and resistance exercise, 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 muscles Levenhagen et al. However, during sustained aerobic exercise insulin levels in the blood decrease slightly because epinephrine and norepinephrine inhibit the release of insulin from the pancreas.

Another important anabolic hormone is testosterone. Testosterone is a powerful hormone for protein synthesis and 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 energy 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 within 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 after 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 Your Clients Aquatic instructors expend a lot of energy in teaching and motivating students during multi-level fitness classes.

However, despite its popularity, the research jutrient nutrient timing is far from convincing 1. Nutrient timing Fruit-Flavored Yogurts been used by professional bodybuilders Maximize nutrient timing athletes for over 50 years, and many aspects tiimng it Maimize been nktrient 2 Cancer prevention for children, 34. John Ivy, nutriemt published many studies showing its potential benefits. Inhe published a book called Nutrient Timing: The Future of Sports Nutrition. Since then, many nutritional programs and books have promoted nutrient timing as the key method for losing fat, gaining muscle and improving performance. However, a closer look at the research shows that these findings are far from conclusive, and have two significant limitations 15 :. For these reasons, the findings in much of the research that supports nutrient timing may not apply to everyone.