Nutrition - Nutrient Timing
It’s a huge step getting yourself
in the gym and it’s never too late to start. But
why should we stop there? We should also educate ourselves
about the other components of fitness that will help
us succeed in the gym (such as cardiovascular exercise
and nutrition), allow us to progress more quickly, and
see those abs that have been hibernating for the past
few years. While understanding the benefits of cardiovascular
exercise and proper nutrition is essential to your overall
health and fitness, this article deals with a specific
system called ‘nutrient timing’ which refers
to a muscle’s twenty-four hour growth cycle during
and following exercise.
An exercising muscle goes through
three consecutive stages: energy production, recovery,
and growth. For the muscle to function at its best during
each of these three stages it needs to be fed the proper
nutrients at the correct times. The first stage is the
ENERGY PRODUCTION PHASE that coincides with your workout.
The main function of your muscles during a workout is
to release energy so your muscles can contract to their
maximum potential. Consuming a carbohydrate/protein drink
containing specific amino acids and vitamins (BCAA’s & Vitamins
C & E) 10 minutes before your workout and continuing
every 15-20 minutes during exercise will spare muscle
glycogen and increase the potential for greater muscular
performance while minimizing muscle damage and preparing
your muscle enzymes for a faster recovery following your
workout. For example, using a 4:1 ratio (grams of carbohydrates
to protein), mix a high-glycemic carbohydrate such as
sucrose, glucose or maltodextrin with a whey protein
(e.g., EnduroxR4® mixed with water). For more information
on the glycemic index of foods, go to: www.glycemicindex.com.
Next, is the ANABOLIC (RECOVERY)
PHASE. This stage is the forty-five minute window immediately
following a workout in which, with proper nutrients,
your muscles initiate the repair of damaged muscle protein
and replenishes muscle glycogen stores. Immediately after
exercise your muscles are extremely sensitive to the
effects of insulin and it’s relation to muscle
glycogen recovery, repair of existing muscle, and the
creation of new muscle. The longer you wait to replenish
your body with the proper nutrients beyond this forty-five
minute window the more insulin resistant your muscle
cells become. The post workout mixture should contain
a 3:1 ratio between high-glycemic carbohydrates (e.g.,
Gatorade®) and whey protein (e.g., ISO 100® from
J.G. Ross Nutrition). Your post exercise beverage(s)
should contain a total of 220-260 calories for optimal
recovery. Unlike EnduroxR4®, these should be consumed
separate for taste purposes unless consuming an unflavored
protein powder. Amino acids, such as leucine and glutamine,
should also be consumed at this time to assist your body
boost its immune system after intense muscle damage.
Finally, the GROWTH PHASE extends
from the end of the anabolic phase to the beginning of
your next workout. It is the time when the muscle enzymes
are involved in increasing the number of contractile
proteins and the size of muscle fibres, as well as in
helping the muscle fully replenish muscle glycogen depleted
during your previous workout. Consuming carbohydrates
and protein (1:5 ratio) during the growth phase is essential
to maintaining muscle growth and promoting protein turnover
and muscle development. By eating every two hours you
will keep a positive nitrogen balance and you will stimulate
protein synthesis. This means your body will excrete
less protein than what you are consuming. A basic guideline
for protein consumption for active adults is 1.25 grams
of protein per pound of body weight.
There you have it, nutrient timing
in a nutshell. For more information on this topic and
to learn more about how our body works at different times
during and following exercise, I highly recommend “Nutrient
Timing: The Future of Sports Nutrition” written
by John Ivy, PhD & Robert Portman, Ph.D.
Until next time, let’s train
hard and train smart, and together we will all succeed.
-
Nathane Jackson
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