Nutrient Timing John Ivy & Robert Portman (2004) Muscle is un er a !
er a !24 hour growth cycle" Pro ucing energy ( ring e#ercise) Recovering (imme iate $ost e#ercise) %ro&ing (b't training bouts) Must meet muscles( eman s uring )** $hases+ most o N,T achieve this Energy Producing Phase Primary Nutrition Nee s o Maintain bloo sugar o -u$$ly carbohy rate to muscle o .at & $rotein su$$lies are N,T issues at this time o /y ration Must have ma#imi0e glycogen stores $rior to training to achieve this (carbohydrate overloading) -ome $rotein & vitamins $rior to e#ercise can s$are muscle'liver glycogen1 catabolic hormones (cortisol)1 muscle amage1 & recovery Anabolic Phase 42 minute &in o& $ost e#ercise to initiate re$air o. muscle & re$lenish glycogen Muscle cells are up-regulated uring this time1 sensitive to anabolic e..ects o. insulin 3y t&o hours muscle cells become relatively insulin resistant this slo&s glycogen recovery & muscle synthesis Growth Phase 4#ten s .rom en o. recovery to beginning o. ne#t &or5out Muscles are ma#imi0ing gro&th & .ully re$lenishing glycogen not as .ast as $ost &or5out ,$timi0ing carbohy rate & $rotein consum$tion is essential timing o. these nutrients may be as im$ortant as the nutrients themselves !Nutrient Activation" Muscles never rely on a single nutrient Muscle metabolism is riven by the com$le# interaction b't6 carbs'.at'$rotein'vitamins'minerals'&ater'non7nutrients ie 8 sim$le carbs in combination &ith $rotein stimulate $rotein synthesis more than $rotein alone (409 more) :arbs serve as !nutrient activators" by stimulating insulin &hich is most $otent regulator o. $rotein synthesis !Nutrient Opti i!ation" )s intense e#ercise continues1 bloo glucose levels ecline causing release o. cortisol :ortisol maintains bloo sugar through $rotein catabolism 3y ma#imi0ing glycogen stores be.ore &or5out & consuming carb uring &or5out minimi0es cortisol release uring & a.ter &or5out ( muscle brea5 o&n) 4levate cortisol levels $ost &or5out inter.ere &ith $rotein synthesis
:onsuming high glycemic carbs insulin &hich turns o.. catabolic con itions & turns on anabolic con itions :ortisol Release ;uring 4#ercise Insulin <unctions to move glucose into cells at rest (not nee e uring e#ercise) also moves amino aci s into cells /igh levels )T R4-T .at synthesis & .at o#i ation :hronically elevate levels )T R4-T & associate .at accumulation is associate &ith Ty$e 2 ;iabetes Insulin(s s$eci.ic .unction is e$en ent on bo y state relative sensitivity o. insulin to the .at vs muscle cells muscle cells very sensitive $ost e#ercise .at cells very sensitive at rest -ummari0ing Insulin 4..ects -timulates ;N) an RN) increasing en0ymes res$onsible .or $rotein synthesis $rotein synthesis has been sho&n to increase =>9 &hen elevate $ost e#ercise )?)? u$ta5e into muscles cells Not thought o. much Insulin (s rate o. )?)? trans$ort into cell by 207209 (s $rotein egra ation &hich occurs uring'a.ter e#ercise Re$lenishes glycogen stores (via activation o. glycogen synthase as much as >09) -u$$resses cortisol1 $rotecting against muscle egra ation Nutritional :onsi erations Pre7;uring7Post 4#ercise an -$orts :om$etition
Pre7:om$etition Meal @ey :once$ts 3egins several ays $rior to com$etition -ig? loss o. carbohy rate stores occurs over night $re7com$ meal serves to re$lenish carbohy rate stores (liver & muscle) (minimi0e cortisol relaese) serves to hy rate Minimi0e .oo s high in .ats or $rotein ( ay o.) slo& igestion1 nee is carbohy rate $rotein use .or energy .acilitates ehy ration -im$le carbs absorbe .astest & $revent .eeling o. bloating or being .ull (avoi high .iber) :arbohy rate ,verloa ing TechniAue use to ma#imi0e glycogen content in muscle an liver $rior to long uration high intensity events 3egins 2 ays $rior to event ;ay B7CD $er.orm intermittent high intensity running consume lo& to mo erate carb? iet (E407209) ;ays 4 & 2D $er.orm either no e#ercise or short uration lo& intensity consume high carb iet (E =07>09) 4vent ;ayD consume $re7event meal -am$le Pre7:om$etition Meal 4 hrs $rior to event B gram'lb o. carbs? (soli & liAui ) (4DB ratio o. carbs to $rotein)
ie 8 B=0 lb 8 B=0 grams o. carbohy rate nee e F &ater (B2 o0) Total cereal (-@IM mil5)+ Bo0 lean sausage (meat)1 banana+ B=o0 orange Guice+ glass o. &aterH B20 grams o. carbs1 CB grams o. $rotein1 = grams o. .at B hour $rior ?22 gram'lb ie 8 B=0 lb 8 40 grams F &ater (B2 o0) 20 o0 s$orts rin5 C2 grams o. carbohy rates1 .ruitH Iithin last hour $rior is u$ to athlete HH e.initely &ater ie 8 s$orts rin5 ;uring :om$etition )ctivities o. lo& intensity & lasting JB hr &ater inta5e is .ine Ihen intensity is high &'or lasts KB hr carbohy rates are nee e s$ares carbohy rate stores maintains bloo sugar levels ($revents .atigue) s$ares muscle use .or energy (minimi0es ehy ration'hol s on to muscle) C07=0 g o. carbs'hr o$timal (s$orts rin5 best source) glucose absor$tion rate L 207M0 g'hr? B4 grams'M o0 i eal rin5 (47M o0'B2 min) noteD this &ill not o..set &hat you use uring e#ercise it &ill hel$ though uring intense e#ercise L 240 g'hr Recovery Nutrition 4n0ymes that control carbohy rate an $rotein synthesis (buil ing) are very active Bst 2 hours a.ter e#ercise or s$ort (ma#imi0e e..ect o. %ro&th /ormone) best time to im$rove carbohy rate stores & buil muscle is right a.ter e#ercise or $ractice (nee them .or tomorro&) /ave rin5 & or .ruit available (imme iately) ?4H grams'lb o. carbohy rate each hour .or 4 hours a.ter &or5out Protein inta5e .or recovery ?C grams'lb &ithin 4 hours a.ter &or5out continue regular carbohy rate an $rotein consum$tion .or the ay B=0 lbs L 220 grams o. carbohy rates & 4M grams s$orts rin5 8 20 o0 C2 grams+ trail mi# (.ruit1 nuts1 see s1 granola) >0 g carbs+ 20 g o. $rotein (maybe more $rotein) 2 cu$s o. s$aghetti (sauce &ith meat)+ .ruit Guice+ sala (mi# o. veg1 cheese1 ranch ressing)1 2 slices o. brea B>C0 calories1 2C4 grams o. carbs1 22 grams o. $rotein 27C cu$s o. &ater (.lui )'lb lost
