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 —….

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. 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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