Part 2. Write!

Are You Doing This ONE Essential Nutrition Concept To Perform Better?

By: Chris Torres

What is Nutrient Timing & how can it improve performance and enhance recovery?

By now I’m sure you’ve heard things like “You can’t outwork a bad diet”, “20% Fitness & 80% Nutrition”,
or “Abs are made in the kitchen”. All of these statements have one thing in common: What you eat plays
an important role when you exercise. Likewise, when you eat is just as equally as important. By eating
the proper foods at specific times, you’re setting yourself up for success.

So, what is this concept known as Nutrient Timing? According to the International Society of Sports
Nutrition, Nutrient Timing is 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” [1]. In
other words, it’s about getting the most bang for your buck with the foods you eat based on the time
you eat them.

Pre-Exercise Nutrition

Your training session does not start the moment you step in the gym, but rather an hour before. Eating
plenty of carbohydrates and protein before exercising ensures that your muscle glycogen stores are full.
Glycogen is the stored fuel that your muscles will need to power you through your workout. Beginning a
workout with topped off glycogen stores will lessen your chances of injury and fatigue. Just as a car
needs gas to run, your muscles need glycogen. According to Clint Wattenberg., the Director of Nutrition
for the UFC Performance Institute, he suggests we eat about 30-60g of carbohydrates and 10-15g of
quality protein 30-60 minutes before working out [5].

During-Exercise Nutrition

Nutrient Timing during exercise is dependent on the type, duration, and intensity of exercise. It is
suggested that you consume carbohydrates if you are exercising for more than 60 minutes at a
moderate-to-high intensity exercise [5]. For example, this applies to someone that is playing a 90-
minute soccer match or an individual that is lifting weights for 1 hour and running on the treadmill for
30 minutes. If this is the case, a sports drink containing sugar would be ideal. Anything less than 60
minutes, drinking water is sufficient.

Ways to distinguish between low, moderate, and high intensity exercise is fairly easy using the “Talk
Test”. During exercise, if you can talk and sing comfortably without troubling for a breath, you are at a
low intensity. If you are exercising and you can hold a conversation but can’t sing for more than a few
seconds without gasping for air, this is a moderate intensity. Lastly, if you cannot speak more than a few
words without feeling overwhelmed by the lack of breath, this is high intensity.
Post-Exercise Nutrition

The recovery process occurs when your body begin to fix and rebuild damaged tissue into bigger,
stronger muscles. Recovery starts the moment you finish exercising. The benefits of Post-Exercise
fueling is two-fold: To jumpstart the Muscle Protein Synthesis (MPS) process and to regenerate emptied
muscle glycogen, or glycogen resynthesis [2].

Muscle Protein Synthesis is the process, or machinery, that is responsible for maintaining, building, and
repairing muscle. MPS is activated by exercising but is enhanced with the presence of Essential Amino
Acids (EAAs) [1]. These are the building blocks, or the materials, needed in order for the machinery
(MPS) to begin and do its job. These can be found in rich protein sources mentioned below. For as long
as these EAA’s are present, the machinery will be on a “green light” to continue doing its job. That is,
repairing and building muscle. On average, 20-30 grams of protein is the sweet spot for post-exercise
(within 45 minutes), followed by same amount every 3 hours in order to keep the MPS green light on.

Just how a car runs out of gas, so do your muscles. Regenerating empty muscle glycogen storage, or
filling up the gas tank, is a strategic process that is essential to recovery so you can get back into the gym
stronger and in lesser time. Regenerating muscle glycogen can be done with eating about 40-80 grams
of carbohydrates paired with your protein mentioned above [4].

Key Take Away & Implementation

By now you should realize the importance of what and when to eat. Let’s go over some of the key
highlights.

Pre-exercise nutrition (30-60 minutes before) should be composed of 30-60g of Carbs and 10-15g of
Protein.

During-Exercise Nutrition should include carbohydrates, such as a sports drink, if you are exercising for
more than an hour. Otherwise, drinking water in order to stay hydrated.

Post-Exercise Nutrition should include 20-30 grams of protein + 40-60 grams of carbohydrates 30-45
minutes after exercise. Meals containing about 20 grams of protein should be consumed every 3 hours
following exercise.

Chose 1 serving of Carbohydrates & 2 Serving of Protein for Pre-Workout Nutrition

Chose 2 servings of Carbohydrates & 4 Servings of protein for Post-Workout Nutrition

For best results, include a diverse selection amongst your choices.

Carbohydrates (Each Selection is 1 Serving) – ½ of Whole Wheat Bagel, 2 Corn Tortillas, 2 Slices of Whole
Wheat Bread, Palm Full of small pretzels, 12 Crackers, 1 Cup Orange Juice, 1 medium Banana, 4 Cutie
Oranges

Protein (Each Selection is 1 Serving) – 1 medium egg, 1oz Chunk Light Tuna in Water, Low-Fat Mozzarella
String Cheese, 1 cup 1% Milk, Beans/Peas/Lentils ½ cup, soymilk 1 ½ cup, 1 cup of Greek Yogurt (2
servings), Palm-sized Chicken Breast (4 Servings).

Reference List
1. Aragon, A., & Schoenfeld, B. (2013). Nutrient timing revisited: Is there a post-exercise anabolic
window? Journal Of The International Society Of Sports Nutrition, 10(1), 5.

2. Bannock, L., Kerksick, C. (2017). Episode 104 – ‘Nutrient Timing: You Can, But Should You’ with Chad
Kerksick PhD. Guru Performance Institute #WeDoScience Podcast. Retrieved from
https://guruperformance.com/episode-104-nutrient-timing-you-can-but-should-you-with-chad-
kerksick-phd

3. Kerksick, C., Arent, S., Schoenfeld, B., Stout, J., Campbell, B., Wilborn, C., . . . Antonio, J. (2017).
International society of sports nutrition position stand: Nutrient timing. Journal of the
International Society of Sports Nutrition, 14(1), 33.

4. National Library of Medicine. (2017). Joint Position Statement: Nutrition and athletic performance.
American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada.
Medicine and Science in Sports and Exercise, 32(12), 2130-2145.

5. Wattenberg, C. (n.a.). Periodization and Timing of Macronutrients. Collegiate and Professional Sports
Dietitians Association. Retrieved from http://www.sportsrd.org/wp-
content/uploads/2018/11/Periodization-And-Timing-Of-Macronutrients.pdf

Target Audience
Young male adults (25-34) living in California that partake in the “fitness culture”. Specifically those that
are incorporate using a gym for strength training (weights) & cardio (Zumba, HIIT, cardio machines, spin
classes).