14 nutrition recovery nutrient timing 3

UNIVERSITY

Nutrient
Timing
Peri-workout
Requirements, Meal
planning and Special
Scenarios


Lesson Overview
Nutrition Hierarchy
Peri-workout Nutrition Goal
Peri-workout Research Review
Peri-workout Recommendations
Special Scenarios
General Meal Planning
Example Diet Layouts


Nutritional Hierarchy Order of Importance
1.
2.
3.
4.
5.
6.

Adherence and Sustainability
Calories
Protein, Fats, Carbs

Food Sources/Micronutrients
Nutrient/Meal Timing
Supplements

If a lower item violates the priority of a higher item, consider it
negligible importance
Ex: You eat 6 meals per day thinking its best but if always missing the
last meal, you violate adherence, total calories and macros come
before meal timing.
Ex: You choke down plain chicken and broccoli because that is
hardcore, but you hate your diet. This is not sustainable, change the
food source.


Peri Workout Period and Nutrition Goals
Fuel Anaerobic training
Stable blood glucose
Minimize protein break down
Maximize protein synthesis
Refuel glycogen stores post exercise
Promote positive hormone environment (Test, GH, insulin, cortisol,
epinephrine)
Minimize Gastric Distress
Maximize mental capacity


Peri workout Nutrition Research
Issues: many studies acute and in endurance athletes
Resistance training studies that are acute look at ”anabolic window” put lack context to total daily
intake of macros

Normal diets have much overlap in serum levels on insulin and amino acids. If total protein is
optimized, acute effects are insignificant. Research limited within populations and applications

Mixed meals can elevate insulin and MPS for 3-5 hours depending on composition
Resistance training typically 60-90 minutes, consider non training time as well.

Carbohydrate
Low glycogen increases AMPk and decreases mTOR signaling
24-40% muscle glycogen depleted during resistance training
1 hour of HIIT and 2-hour moderate cardio can deplete glycogen by 70%
Complete glycogen resynthesize can occur within 24 hours if adequate carbs consumed
Delayed intake of carbs 2 hours post training can decrease glycogen resynthesis by 50%
Protein
26g of protein from steak can elevate MPS for up to 6 hours
20g whey pre exercise can keep amino acid levels elevated for up to 3 hours post training
Protein alone post training can elevate insulin enough to decrease protein catabolism
Protein and carb together post workout can enhance glycogen resynthesis
DOES IT EVEN MATTER?
Why take a minimalist approach when you want maximalist results


Peri-workout by Phase
Pre-workout <1 hour training
Top off Glycogen
Fuel Exercise
Optimize hydration
Limit rebound hypoglycemia
Provide AA for limiting protein degradation
Decrease disruption in immune cell counts and IL-6
*more important for hypo calorie, low glycogen early morning, multiple training

session per day
Intra-workout
Stabile blood glucose and glycogen replenishment
More important for long (2hour), high volume, failure training session
Central Fatigue Hypothesis BCAA: Tryptophan
CHO + PRO during can lead to increase MPS early stage of post workout period and
lower cortisol during training
Post-workout
Reduce cortisol and catecholamines, protein degradation, cytokines
Restore glycogen and elevate MPS
Speed Recovery for next training bout
20-40g maximizes MPS from high quality protein >3g Leucine content


Peri Workout Recommendations
Pre workout
PRO: 0.4-0.5g/kg LBM
CHO: 0.5-1.5 g/kg LBM
*some fats can be added to stabilize blood glucose
60min prior to training
Fast PRO + CHO: Whey Isolate or Hydrolyzed Whey +
COR or Cyclic Dextrin
90min to 3hours prior to training
Normal mixed meal: CHO + PRO +FAT
Meals between 3-4hours


Peri Workout Recommendations
Intra workout
30g CHO +6g EAA per hour training

Multiple Transportable CHO for high amounts (2:1 Glucose:Fructose)
CHO: mix of glucose and fructose i.e. Pomegranate juice, Gatorade or
cyclic dextrin or maltodextrin. Can sub 6g EAA for 20g hydrolyzed whey (di
tri peptides)
*if short sessions and pre and post workout adhered to, water during
training is acceptable, other caveat is poor digestion or hypocaloric and
hunger management is priority during the day.
Post workout
PRO: 0.4-0.5g/kg LBM
CHO: 0.5-1.5 g/kg LBM
Consume once in relaxed state
Fast PRO and Carbohydrate preferred with limited fats EX: Whey/Beef
Isolate + Rice cereal or white bagel

Consume next normal mixed meal 90minutes to 3 hours after


Special Scenarios
Early Morning Lifter
Training fasted not ideal
Issue is with digestion speed and nausea
Limit fats stick with fast protein and carbs possible shake
Other option is at minimum have low volume intra-workout and start sipping when you wake up
Focus on HYDRATION, 1-2% fluid loss can effect performance

Strict Work-Day Lifter
Can not eat for >6hours pre training
Large lunch
Quick shake snake (whey +oats +mac nut oil)
Start sipping large intra-workout driving to gym

Late Night Lifter
Issue getting enough PRO + CHO and still sleeping
Shake: Whey/casein blend + oats/cream of rice
Immediate meal: lean meat and starch, some fats
Midsleep shake: 20-40g whey
The Bottomless Pit Lifter (high calorie needs)
3-5 hours of training window
Food volume so high liquid nutrition needed
Peri-workout window convenient to double up


General Meal Planning
Three plus different sources of PRO, CHO, FATS per day
0.5-1 serving fruit and veggies per 500-1000kcal
14g fiber per 1000kcal
Space PRO 3-4 hours apart
Prioritize high carb and low fat meals around training
Mixed meal composition with higher fats at other meal-times
Follow the Nutrition Summary Recommendations and Peri-workout
Nutrition Recommendations
LET’S SEE AN EXAMPLE DIET LAY OUT!


References
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding
contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. Published
2014 May 12. doi:10.1186/1550-2783-11-20

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the OffSeason: A Narrative Review. Sports (Basel). 2019;7(7):154. Published 2019 Jun 26.

doi:10.3390/sports7070154
Schoenfeld B. Science and Development of Muscle Hypertrophy. Champaign, IL: Human Kinetics;
2021.

Stipanuk M. Biochemical, Physiological, and Molecular Aspects of Human Nutrition. USA: Elsevier;
2013.
Aragon, A.A., Schoenfeld, B.J. Nutrient timing revisited: is there a post-exercise anabolic window?. J
Int Soc Sports Nutr 10, 5 (2013). />Arent, S.M. Nutrient Timing: A Garage Door of Opportunity? Nutr 12,7 (2020).
/>Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand:
nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-0170189-4
For Nutrition Data: