We all know that eating foods rich in antioxidants and high in nutritional value can work wonders for our overall health and wellbeing. But another major factor of wellness is how we move our bodies. Fitness and athletic activity are incredibly beneficial when it comes to increasing energy levels, losing unnecessary fat and even boosting our moods. But the deeper you get into fitness and sports, the more you’ll start to realize that it’s not just about what you eat, but also when you eat it. That’s where an understanding of macronutrients and the concept known as ‘nutrient timing’ comes in.
Find What A Nutritional Edge Can Do For You
Whether you’re a competitive athlete or someone looking to boost their workout, you can always use some helpful nutritional information. Driven and successful individuals are constantly looking to refine their skills and hone their edge. We know that nutrition is crucial to performance, but many of us don’t realize the edge it offers those who leverage it. From community soccer leagues to students trying to make the varsity basketball team, proper nutritional timing can provide strength and endurance, giving them the boost they need to perform when it matters most.
What Is Nutrient Timing?
Nutrient timing involves a dietary regimen that supplies just the right elements before, during and after a workout. Before exercise, you should consume foods that will provide the right amount of fuel and sustained energy for maximum effort. During the workout, you want to encourage carbohydrate, fat, and protein metabolism. And afterward, it’s important to replace depleted stores of nutrients for maximum muscle rehabilitation. Your dietary choices should be based on the body’s hormonal response to physical exertion.
Vital Exercise Nutrients
The macronutrients necessary for exercise are carbohydrates, protein and fat. Carbs are divided into two groups based on their chain length. Simple carbohydrates are found in sugars, refined flours and sweetened drinks. They can cause blood sugar spikes and have low nutritional value.
Complex carbohydrates contain more fiber and nutrients. If you’ve ever wondered what bodybuilders eat for breakfast, it likely includes carbohydrates like fruits, whole grains, brown rice and sweet potatoes.
Muscles store carbohydrates as glycogen, so carbs are the most easily converted source of fuel. The liver also stores glucose and releases it steadily into the bloodstream. As exercise intensity increases, so does the body’s need for carbs.
Fats or lipids come in solid form, like butter, or in liquid form, like in olive oil. Unsaturated fats help regulate metabolism, maintain cell elasticity and assist in cell regeneration.
While carbs are quickly ignited, fats supply the fuel for prolonged exercise. Fat helps activate glycogen during endurance exercises like cycling, and also provides backup fuel as glycogen depletes from activities like sprinting and weight lifting.
Protein is the building block for muscles and organs. It can also be used as fuel once carbohydrates become drained. During exercise, the body synthesizes new proteins to replace what muscles break down, making it necessary to consume protein post-workout.
Proteins consist of linked chains of amino acids. The body can’t make enough amino acids on its own, and must receive a steady supply from diet. Experts recommend building muscle mass by increasing consumption of lean meat, fish, eggs, legumes and nuts. If you’re vegetarian, it’s possible to get enough protein from plant sources, but it’s also vital that you examine your diet closely to make sure you’re getting all essential amino acids.
Exercise activates both catabolic and anabolic hormones. The catabolic hormones called epinephrine, norepinephrine, cortisol, and glucagon break down nutrients to be used as energy during exercise. Meanwhile, anabolic hormones like insulin, testosterone, IGF-I and Human Growth Hormone build muscle, reconstruct tissue, superintend metabolism and restrict inflammation.
Nutrient Timing Phases
During periods of intense movement, catabolic hormones energize cells to break down glycogen, converting it in the muscles and liver for use as fuel. They also elevate heart rate and circulation to deliver fuel to cells throughout the body. The body first converts carbohydrates, then fat. As supplies dwindle, cortisol begins using amino acids to create additional glucose. As the body exhausts stored fuel, muscles become weak.
Before exercise, people who work out should increase their protein and carbohydrate intake to quicken muscle recovery afterwards. Carbohydrate supplements throughout training sessions can allow the body to complete more sets or exert itself for longer periods.
The anabolic period occurs for the first half hour to 45 minutes post-workout when muscles and cells are greedy for the building blocks of repair. Post-workout meal timing helps people consume critical nutrients to optimize gains. When you decide what to eat after a workout, some experts say that immediate carbohydrate ingestion replenishes glycogen and even boosts protein synthesis.
Athletes and Nutrition Timing
The International Olympic Committee writes on nutrition for elite athletes, saying nutrition is a key element of consistent, intensive training and injury prevention. Olympic and other competitive athletes use carbohydrate loading before exercise to pack the body with stored glycogen for delayed fatigue and improved endurance.
But you don’t have to be a pro athlete to gain an edge during competition or workouts. During exercise, carbohydrate ingestion prevents hypoglycemia and maintains carbohydrate oxidation levels.
Protein consumption before and during exercise enhances muscle protein synthesis. As muscles are repaired and rebuilt after intense sessions, nutrition timing improves post-workout recovery.
Also be aware that both hydration and blood sugar play a role in injury prevention. Dehydration causes fatigue and a loss of focus. Falling blood sugar causes an energy drain that increases the athlete’s risk of injury due to overuse or incorrect form.
And remember- the healthier you eat overall, the quicker your body is going to be able to recover in case of strain or injury. That’s why it’s so important for athletes to not only implement nutrient timing and the right macronutrient balance, but to make sure that these nutrients are coming from the cleanest, healthiest sources possible.
Should Everyone Implement Nutrition Timing?
While nutrient timing can help fuel long, intense training sessions for professional athletes, people involved in a less strenuous exercise program can still see real results. Every individual has different nutritional needs based on their genetics, metabolism, environment and lifestyle. However, paying attention to small details like nutrient timing can give you an advantage over those who don’t. That can mean getting to the ball a touch quicker in your community league, or, getting a smidge closer to that varsity letter if you’re a student athlete. Remember, it’s always best to consult an expert before beginning a diet and exercise program, whether you’re training intensively or just focusing on improving overall health.
About Dietary Rehab
Dietary Rehab helps individuals use nutrition to overcome a variety of conditions and chronic diseases. They provide resources on nutrition for individuals struggling with obesity and chronic disease, or just looking to achieve their best possible health. Learn more at www.dietaryrehab.com.
