Nutrient timing

When should I use it?

Nutrient timing involves consuming the right food in the correct amounts at particular times to optimise performance and body composition. Body builders have been disciples of nutrient timing for years. Here’s what the latest science has to share and real-world implementation advice.

First, choose your goals

If you just want to become more active and drop a few kilos you won’t need to become a nutrient timing stickler. Simply eating fewer calories every day and getting to the gym on time will deliver that reduced waist line you desire.

But if you want to build a better body and optimise muscle levels, the evidence is mounting that nutrient timing will give you the edge. What you eat before and after your exercise is just as important as your day-to-day diet, especially for building muscle size and strength.

Before Exercise

Carbohydrate combined with protein 30 minutes pre-exercise can result in peak levels of protein synthesis after training. Amino acids available from the outset of training and increased blood flow during exercise are thought to reduce acute muscle damage and enhance protein replenishment after training.

Adding protein pre-workout may even increase blood levels of growth hormone and testosterone, which are key anabolic hormones.

During Exercise

The traditional fuel source recommended during exercise has been a sports drink with 6-8% carbohydrate. Now, the addition of protein at around one quarter of the carbohydrate has been found to improve endurance and weight training performance.

After Exercise

Studies have revealed benefits with post-workout timing, ranging from immediate feeding and up to three hours later. A replenishment window of 30 minutes is often used to keep stimulating the rebuilding process.

The target mix is similar to that before exercise –

4:1 ratio carbohydrates to protein.

Keep in mind the ratios in this article relate to individuals who are exercising strenuously for either aerobic or strength training for over an hour at a time.

Matt O’Neill | Smartshape | Nov 2009

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