14 nutrition recovery nutrient timing 3

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

Nutrient Timing

Peri-workout Requirements, Meal planning and Special Scenarios

UNIVERSITY

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 Adherence and Sustainability

2 Calories

3 Protein, Fats, Carbs

4 Food Sources/Micronutrients

5 Nutrient/Meal Timing

6 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

Off-Season: 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) https://doi.org/10.1186/1550-2783-10-5

Arent, S.M Nutrient Timing: A Garage Door of Opportunity? Nutr 12,7 (2020)

https://doi.org/10.3390/nu12071948

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/s12970-017-0189-4

For Nutrition Data:

https://nutritiondata.self.com