10 Things to Know about Nutrient Timing
by Zach Zimmerman
1. Timing nutrients is important if you want to get the most of your workout. Taking in certain nutrients at the right time will ensure you get the most from your workout.
2. There are three critical times to time your nutrients, often called the “window of opportunity”. Made up of three phases: pre, intra, and post workout.
3. Phase 1: pre workout. This is 30-60 minutes before your workout. Often times people used what is called a pre-work supplement to give them energy and boost strength. Two common ingredients of pre workout supplements include arginine and caffeine.
4. Arginine dosed at 3 grams before a workout is proven effective to increase strength, increase weight, increase fat free muscle mass, and decrease body fat percentage.
5. Caffeine dosed at 3 mg/kg of body weight is proven effective to boost endurance. However, it was proven ineffective at boosting strength.
6. Phase 2: intra workout, or during your workout. Popular supplementation for this phase is Branched Chain Amino Acids: Leucine, Isoleucine, and valine. Supplementing with such products is thought to fight fatigue and increase endurance.
7. Branched Chain Amino Acids are proven ineffective in fighting fatigue and ineffective in increasing endurance.
8. Phase 3: post workout. This is the 30-60 minutes following a workout. Protein is considered the most important nutrient when it comes to building muscle.
9. Protein is what makes up muscle. When working out, you are breaking down the muscle. 20 grams of protein within 30 minutes of a workout promotes protein synthesis, or building of new proteins. This enhances recovery and builds the muscle.
10. Research shows equal importance of carbohydrates. Carbs are broken down into glucose and stored as glycogen in the liver. Glycogen is the main source of energy during workouts, depleting the liver of its stored glycogen. Studies show fast acting carbs such as glucose immediately after a workout promotes glycogen synthesis, replenishing the liver. This enhances recovery getting you prepared for your next workout.