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Esmarck B, Anderson JL, Olsen S, Richter EA, Mizuno M, Kjaer M: Timing postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol. Download references. Department of Health and Exercise Science, University of Oklahoma, Norman, OK, , USA.

Endocrinology and Diabetes Section, Department of Pediatrics, University of Oklahoma Health Sciences Center, Oklahoma City, OK, , USA. Center for Physical Development Excellence, Department of Physical Education, United States Military Academy, Brewerton Road, West Point, NY, , USA.

Division of Sports Nutrition and Exercise Science, The Center for Applied Health Sciences, Fairlawn, OH, , USA. Department of Physical Medicine and Rehabilitation, Northwestern University Feinberg School of Medicine, Chicago, IL, , USA.

Department of Biology, Lakeland Community College, Kirtland, OH, , USA. Farquhar College of Arts and Sciences, Nova Southeastern University, Fort Lauderdale, FL, , USA.

You can also search for this author in PubMed Google Scholar. Correspondence to Chad Kerksick. CK — primarily responsible for drafting manuscript and incorporated revisions suggested by co-authors. TH, JS, BC, CW, RK, DK, TZ, HL, JL, JI, JA — All co-authors were equally responsible for writing, revising, and providing feedback for submission.

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Additional file 1: Table 1 — Summary table of pre-exercise nutrition studies Adapted from Hawley and Burke [ 22 ]. DOC 62 KB. Additional file 2: Table 2 — Summary table of studies involving protein metabolism and nutrient timing after exercise.

DOC 68 KB. Additional file 3: Table 3 — Summary table of studies involving post-exercise nutrition administration and resistance training. DOC 61 KB. This article is published under license to BioMed Central Ltd. Reprints and permissions.

Kerksick, C. et al. International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr 5 , 17 Download citation. Received : 17 September Accepted : 03 October Published : 03 October Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article.

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Abstract Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1.

Nutrient timing and exercise: a review of the literature Introduction Previous research has demonstrated that the timed ingestion of carbohydrate, protein, and fat may significantly affect the adaptive response to exercise.

Nutrient timing: pre-exercise Nutritional considerations prior to exercise have traditionally examined the administration of CHO to maximize endogenous glycogen stores [ 2 — 6 ] and maintain serum glucose levels during endurance exercise [ 4 , 7 ].

Nutrient timing: during exercise Much like the consideration of pre-exercise nutrient supplementation, a majority of the literature which has examined the impact of nutrient administration during exercise has focused on aerobic exercise [ 33 — 36 ], with a lesser emphasis on nutrient administration during resistance exercise [ 37 — 41 ].

Glucose administration during endurance exercise The initial research which dealt with nutrient administration during exercise scrutinized the optimal delivery of CHO in an effort to sustain blood glucose. Mixing carbohydrates to increase carbohydrate oxidation A fairly novel area of research has examined the impact of mixing various forms of CHO in an effort to promote greater levels of CHO oxidation during prolonged exercise.

Adding protein or amino acids to carbohydrate during endurance exercise The addition of PRO to CHO during exercise has also been investigated as a means to improve performance and facilitate recovery. Addition of protein, amino acids and carbohydrate during resistance exercise Delivering nutrients during single bouts of resistance exercise has been used to determine their impact on changes in muscle glycogen [ 40 ], mitigation of muscle damage [ 13 , 37 ], and promotion of an anabolic response [ 38 , 39 , 41 ].

Nutrient timing: post-exercise Many nutritional interventions have been considered to enhance recovery from exercise. Maximization of muscle glycogen re-synthesis Athletes who ingest 1.

Acute changes in amino acid kinetics and protein balance A single bout of resistance training modestly stimulates PRO synthesis, but also further stimulates PRO breakdown resulting in an overall negative PRO balance after exercise [ 75 , 76 ]; an effect which shifts PRO balance more towards neutral as training status progresses [ 76 ].

Post-exercise supplementation for promotion of training adaptations In an attempt to stimulate greater adaptations associated with resistance training researchers have investigated the impact of administering varying combinations of CHO and PRO after 1 — 3 h post-exercise each exercise bout over the course of training [ 8 , 10 , 32 , 84 — 91 ].

Conclusion The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. References Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

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The science behind nutrient timing suggests that knowing what to eat and when to eat is a critical key to successfully achieving these health, fitness and performance goals. This article will synthesize the current understanding of how nutrient timing helps to repair tissue damage, restore physiological function, replenish glycogen stores, and promote muscle growth.

What Is Nutrient Timing? Nutrient timing is the application of knowing when to eat and what to eat before, during and after exercise. It is designed to help athletes, recreational competitors, and exercise enthusiasts achieve their most advantageous exercise performance and recovery.

There are three distinct phases in the nutrient timing system that are based on muscle, its nutritional requirements, and its recovery demands for best strength and endurance results. But first, a basic review of the hormones of exercise is warranted.

The Hormonal Responses To Exercise Within the body are numerous catabolic breaking down and anabolic building up hormones that are stimulated by exercise.

Catabolic hormones aid in the disassembly of nutrients for energy production or cells needs. The main catabolic hormones of exercise are epinephrine, norepinephrine, cortisol and glucagon.

Anabolic hormones support muscle hypertrophy growth , tissue repair, inflammation control, and facilitate the regulation of carbohydrate, fat and protein metabolism.

The anabolic hormones of interest during exercise are insulin, testosterone, IGF-I and growth hormone.

The Catabolic Hormones During aerobic exercise, levels of epinephrine and norepinephrine are elevated to prepare or mobilize the cells for the breakdown of glycogen converting it to glucose for fuel in the liver and muscle.

These hormones also increase the heart rate, blood pressure, heart contractility, blood redistribution to muscle, and respiration rate to meet the physiological needs of the continuous dynamic exercise. Cortisol is largely responsible for the breakdown of carbohydrate and fat for energy during exercise.

It is a very important catabolic hormone that is activated when low blood glucose levels are present, such as during exhaustive exercise. If the body is low in glucose and glycogen, cortisol will send amino acids to the liver to make new glucose, referred to as gluconeogeneses.

Thus, in exercise, when carbohydrate sources are dwindling, cortisol takes the building blocks of proteins amino acids and uses them for new glucose synthesis.

The Anabolic Hormones One widely known anabolic hormone is insulin. Insulin sensitivity is increased during aerobic and resistance exercise, which literally means there is an enhanced glucose uptake for muscle contraction.

It also accelerates the transport of amino acids into muscle and stimulates protein synthesis in muscles Levenhagen et al. However, during sustained aerobic exercise insulin levels in the blood decrease slightly because epinephrine and norepinephrine inhibit the release of insulin from the pancreas.

Another important anabolic hormone is testosterone. Testosterone is a powerful hormone for protein synthesis and muscle hypertrophy. Growth hormone is an anabolic hormone that promotes bone and cartilage growth.

It is also responsible for stimulating IGF-I, a hormone responsible for the development of muscle cells from myoblasts immature muscle cells into myotubes growing muscles cells and then into mature muscle fibers. High levels of IGF-I are needed in order to promote muscle hypertrophy.

Growth hormone also increases protein synthesis Volek, The Three Nutrient Timing Phases The nutrient timing system is split into three distinct phases: 1 Energy Phase just before and during workout 2 Anabolic Phase post 45 minutes of workout 3 Growth Phase remainder of the day The Energy Phase Muscle glycogen is the primary fuel followed by fat used by the body during exercise.

Low muscle glycogen stores result in muscle fatigue and the body's inability to complete high intensity exercise Levenhagen et al. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production Haff et al. Both aerobic and anaerobic exercise decrease glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase.

Several hormonal and physiological responses occur during the energy phase. Prior to aerobic exercise, protein intake with carbohydrate supplementation has been shown to stimulate protein synthesis post-exercise Volek et al.

Carbohydrate supplementation prior to resistance training can increase the body's capacity to perform more sets, repetitions and prolong a resistance training workout Haff et al.

The Anabolic Phase: The Minute Optimal Window The anabolic phase is a critical phase occurring within 45 minutes post-exercise. It is during this time that muscle cells are particularly sensitive to insulin, making it necessary to ingest the proper nutrients in order to make gains in muscle endurance and strength.

If the proper nutrients are ingested 2 - 4 hours post-exercise they will not have the same effect. It is also during this time in which the anabolic hormones begin working to repair the muscle and decrease its inflammation.

Immediate ingestion of carbohydrate is important because insulin sensitivity causes the muscle cell membranes to be more permeable to glucose within 45 minutes post-exercise. This results in faster rates of glycogen storage and provides the body with enough glucose to initiate the recovery process Burke et al.

Muscle glycogen stores are replenished the fastest within the first hour after exercise. Consuming carbohydrate within an hour after exercise also helps to increase protein synthesis Gibala, The Growth Phase The growth phase consists of the 18 - 20 hours post-exercise when muscle repair, growth and strength occur.

According to authors Ivy and Portman, the goals of this phase are to maintain insulin sensitivity in order to continue to replenish glycogen stores and to maintain the anabolic state. Consuming a protein and carbohydrate meal within 1 - 3 hours after resistance training has a positive stimulating effect on protein synthesis Volek, Carbohydrate meals with moderate to high glycemic indexes are more favorable to enhance post-exercise fueling.

Higher levels of glycogen storage post-exercise are found in individuals who have eaten high glycemic foods when compared to those that have eaten low glycemic foods Burke et al.