Nutrient timing involves the purposeful ingestion of all types of nutrients at various times throughout the day to favorably impact the adaptive response to acute and chronic exercise (i.e., muscle strength and power, body composition, substrate utilization, and physical performance, etc.). In the past nine years, multiple lines of research have explored questions directly related to the timing of nutrients that further refines information about evidence-based nutritional recommendations. Consequently, this paper has been accessed approximately 122,000 times. The International Society of Sports Nutrition (ISSN) published the first position stand devoted to the practice of nutrient timing in 2008. Ingesting a 20–40 g protein dose (0.25–0.40 g/kg body mass/dose) of a high-quality source every three to 4 h appears to most favorably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.Ĭonsuming casein protein (~ 30–40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential benefit. In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favorably improve appetite and satiety. Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required. Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. Ingestion of essential amino acids (EAA approximately 10 g)either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS). Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.Ĭarbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. If rapid restoration of glycogen is required ( 70) glycemic indexĬombining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h)Įxtended (> 60 min) bouts of high intensity (> 70% VO 2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.Įndogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day ) moreover, these stores are depleted most by high volume exercise. Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The following points summarize the position of the ISSN: The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition.
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