These athletes often engage in training or events lasting longer than two hours at a stretch, where added carbohydrates, electrolytes, and a little protein can go a really long way. Nutrient timing simply means eating specific nutrients such as protein or carbs … in specific amounts … at specific times such as before, during, or after exercise. Therefore, an exact number of grams cannot be determined. If you add up the basic suggestions from the Energy Phase and the Anabolic Phase, you'll find that I've recommended about 1. However, bodybuilders should be careful not to overconsume calories if weight is a concern Kleiner Well, the group who ate half of their daily calories at breakfast lost more weight and more inches from their waists, showed greater improvements in glucose control and insulin sensitivity, and reported being more satisfied along with having lower levels of grehlin, our main hunger hormone.
Nutrient timing — simplified
Jan 23, Jay rated it liked it Shelves: They explain very well how and why insulin is suppressed by exercise, and that post-workout uptake in insulin will counteract cortisol, hence the need for certain amounts of protein and glucose in the body to stimulate insulin and suppress cortisol within 45 minutes of ceasing exercise.
That's when your muscles are starving and most receptive to taking in post-workout nutrition. One topic they don't really go into is the importance of refueling with appropriate nutritional supplements protein, L-glutamine, BCAA's during a workout.
Where the book is weak, however, is the absence of what I consider practical advice on basically how to put the brakes on post-workout cortisol and catabasis by nutritional intake that I could immediately adopt. I tried various recipes and mixtures of my usual post-workout whey protein supplement and turbinado over a number of weeks using the concepts the authors discussed, but there was nothing controlled about these experiments, so I can't say if what I was doing was good, bad or indifferent, which was frustrating.
So I've just gone back to my usual during and after workout cocktail of commercial ingredients - whey protein, creatine, glucosamine and BCAA's. Addendum - Since writing this review I have discovered "the brakes" - or at least what I think works for me - to post-workout cortisol and catabasis: I've tried several brands, but I've become hooked on Coco Libre, which you can buy in packs on Amazon or at most Costco locations. A carton has 13g of sugar sugar from the coconut, there is no added sucrose or high fructose corn syrup which spikes my insulin enough, I feel, to offset to some degree the effects of cortisol.
It is by no means an exact science, at least as far as I can tell. A heavy legs workout with squats included will probably generate more cortisol than, say, one focusing solely on arms.
Mar 10, An Te rated it really liked it Shelves: This is a practical book that indicates the importance of nutrient timing on the optimization of muscle and strength gain. What I found most compelling was that this applies for both strength and endurance athletes.
However, this is common sense. They do develop this for the strength athlete in mind with particular amino acids lending towards the promotion of protein synthesis and enhanced carbohydrate loading. I am not sure to where whether a strength athlete would benefit more from taking thes This is a practical book that indicates the importance of nutrient timing on the optimization of muscle and strength gain.
I am not sure to where whether a strength athlete would benefit more from taking these supplements than not. It is a trade-off you will have to take for yourself as the gains for the protein and carbohydrate supplements have been firmly evidenced over normal healthy whole-foods nutrition. It is an effort to establish this regime with a full working day job. But I can imagine that a few months down the line, it will be more than worth it. And this book is well-written and persuasive in its tone.
I commend this book for those both interested in becoming stronger athletes or for those interested in understanding their physique. Dec 03, Jason rated it it was amazing.
Excellent source of information for those of you who are interested in the science of food and how our bodies use it. Pair this book with any exercise physiology class and nutrition class you will be very well informed. This book has aided my pursuit and love of health, physical activity and well being. I read this book well before I decided to become a Health and Fitness Teacher.
Surprisingly I still remember a lot of the information I learned in this book Also, it doesn't help the reader optimize their nutrition regimen.
This chapter could have been deleted. Only the discussion of insulin is relevant, but, the authors should have spent less time summarizing the physiologic actions of insulin and more time explaining how changes in diet affect insulin output. If you don't want to read the entire book, chapter 1 "Nutrient Timing" explains the principles and the table on p.
I didn't like the fact that one of the authors has an affiliation with a company that produces 2 of the leading sports drinks on the market eg. Nevertheless, the content represents a fair, objective summary of published research. Quite simply, Nutrient Timing is one of the best sports nutrition books I have read. Despite my concerns about potential bias, I can still recommend this book highly. Nutrient Timing is a succinct summary of what will certainly be regarded as a new way of looking at sports nutrition.
Postexercise recommendations are similar to those for the endurance-trained athlete. Glycogen needs to be replenished, and carbohydrate combined with protein is the most effective choice. Although nutrient timing appears best suited for competitive athletes, its strategies can benefit everyday exercisers as well. Proper fuel stores carbohydrate and protein can enhance any workout, and the anabolic characteristics of the postexercise phase hold true for dedicated step, indoor cycling and boot camp enthusiasts alike.
Advising clients to consume a balanced snack 2—3 hours prior to exercise and to consume a carbohydrate- and protein-containing snack or meal following the session helps them advance their workout, enhance their glycogen stores and recover successfully. As suggested by Kleiner, calories may be unnecessary during the workout if weight loss or maintenance is the objective Eating a balanced, varied diet with adequate protein and carbohydrate will enhance training sessions and workouts; and taking advantage of the hormonal milieu of anabolic players following activity will promote recovery and improve muscle integrity.
As with previous sports nutrition recommendations, the take-home message is that the active body benefits from proper nutrition. Endocrinology Before engaging in conversation about eating in response to the ebb and flow of hormones, it is helpful to understand the hormonal players and their response to exercise.
Want more from Jenna Bell-Wilson? Dietary supplements affect the anabolic hormones after weight-training exercise. Journal of Applied Physiology, 76 2 , — Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.
Journal of Physiology, , — Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise.
Carbohydrate supplementation and resistance training. Journal of Strength and Conditioning Research, 17 1 , — The Future of Sports Nutrition. Basic Health Publications Inc. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.
Journal of Applied Physiology, 93, — Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Carbohydrate intake during exercise and performance. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis.
The time course for elevated muscle protein synthesis following resistance exercise. Canadian Journal of Applied Physiology, 20 4 , — Exercise Physiology 5th ed. The effect of fluid and carbohydrate feedings during intermittent cycling exercise.
Protein requirements and supplementation in strength sports. Muscle glucose metabolism following exercise in the rat. Journal of Clinical Investigations, 69, — Exercise, Performance, and Clinical Applications. Protein requirements for endurance athletes. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Maximizing postexercise muscle glycogen synthesis: Carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures.
American Journal of Clinical Nutrition, 72, — Sports and Fitness Nutrition. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. Journal of Applied Physiology, 72 5 , — Fitness Journal , Volume 2, Issue 2.
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