Nutrient
timing is consuming the right amount of nutrients (carbohydrates and protein)
before, during, and after a training session. Knowing what to eat as well as
when to eat it is a great tool to supplement your resistance training program.
Proper timing will help restore glycogen (carbohydrates stored in the muscle),
repair damaged tissue, and speed up recovery between workouts.
When thinking
about nutrient timing, there are three phases to keep in mind.
about nutrient timing, there are three phases to keep in mind.
Phase 1
The first is the energy phase. This phase of nutrient
timing occurs before your workout even begins. Getting the proper mix of
nutrients before you start will help decrease damage to your muscles, and give
you enough energy to make it through your session.
timing occurs before your workout even begins. Getting the proper mix of
nutrients before you start will help decrease damage to your muscles, and give
you enough energy to make it through your session.
The proper mix
of carbs (20-25 grams) and protein (~5 grams) should be consumed about 20
minutes prior to exercise.
of carbs (20-25 grams) and protein (~5 grams) should be consumed about 20
minutes prior to exercise.
Sample meals for the energy phase of
nutrient timing (20 minutes prior to exercise):
nutrient timing (20 minutes prior to exercise):
English muffin + 1 tsp
peanut butter
peanut butter
1 oz raisins + 1 oz
cashews
cashews
3/4 cup cereal + 6 oz 1%
milk
milk
8 oz OJ + 1 oz string
cheese
cheese
Phase 2
The 45 minutes
immediately following your workout is known as the anabolic phase. This is
probably the most important phase in terms of nutrient timing. The longer you wait after your exercise bout,
the less effective this phase becomes.
After an intense workout your body is removing waste, repairing muscle
tissue, and storing glycogen at a higher than normal rate so it is important to
take advantage of this time by consuming the right mix of nutrients; 40-50
grams of carbohydrates along with 15 grams of protein.
immediately following your workout is known as the anabolic phase. This is
probably the most important phase in terms of nutrient timing. The longer you wait after your exercise bout,
the less effective this phase becomes.
After an intense workout your body is removing waste, repairing muscle
tissue, and storing glycogen at a higher than normal rate so it is important to
take advantage of this time by consuming the right mix of nutrients; 40-50
grams of carbohydrates along with 15 grams of protein.
Sample meals for the anabolic phase
(up to 45 minutes post exercise):
(up to 45 minutes post exercise):
16 oz chocolate milk
PB&J (2 slices of
bread; 2 tbsp peanut butter; 2 tbsp grape jelly)
bread; 2 tbsp peanut butter; 2 tbsp grape jelly)
2 granola bars + 10 oz
1% milk
1% milk
Fruit smoothie (1/2 cup
low fat milk; 1/2 cup fresh fruit; 1 scoop whey protein)
low fat milk; 1/2 cup fresh fruit; 1 scoop whey protein)
Phase 3
The final
phase (the growth phase) occurs
during the 18-24 hours between your workouts. During this time you should focus
on consuming well-balanced and colorful meals that contain a good mix of
carbohydrates, lean protein, and healthy fats.
phase (the growth phase) occurs
during the 18-24 hours between your workouts. During this time you should focus
on consuming well-balanced and colorful meals that contain a good mix of
carbohydrates, lean protein, and healthy fats.
You should not
wait longer then 4 hours after the end of your workout to consume a meal.
wait longer then 4 hours after the end of your workout to consume a meal.
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Blog post by Catie Furbush CSCS.
