Nutrient timing for meal planning -
Add the right foods and your efforts are given a giant boost. Secondly, although some foods are not optimal during certain times of the day i.
sugar , some of these same foods can actually be beneficial during other times of the day such as the post-workout period. Throwing aside the oversimplification inherent in the bulk nutrition concept, let's now get down to the nuts and bolts of optimal nutrient timing.
Since I was a consultant in the development of the book, I'm going to go ahead and take the liberty of borrowing from some of Drs. Ivy and Portman's nomenclature.
In the book, the authors refer to three critical times of the day in which nutrient timing takes on a greater importance. These times are known as the Energy Phase, The Anabolic Phase, and The Growth Phase.
Since I like these distinctions, I'll use them here. However, I'll add another phase that I call, somewhat in jest, The Rest of The Day Phase. The Energy Phase is called this because this phase occurs during the workout when energy demands are highest.
As you probably know, the energy used by skeletal muscle is ATP. This ATP is formed and resynthesized by macronutrients from the diet so carbs, proteins, and fats contribute indirectly to the energy of muscle contraction. This breakdown of nutrients, while completely necessary, is, by definition, catabolic.
As such, the workout period, as I've addressed in the past see Precision Nutrition - next week , is marked by a number of anabolic and catabolic effects. Since this drink not only enhances blood flow but stocks that blood up with amino acids and glucose, the protein balance of the muscle will be shifted toward the positive and glycogen depletion will be significantly reduced.
In addition, those amino acids and glucose units, independent of their effects on muscle protein and glycogen status, can also lead to a decrease in cortisol concentrations and improve the overall immune response part of the acute phase response listed above and described in detail in the Precision Nutrition article.
Of course, if the aforementioned supplement is in a liquid form and is sipped during the exercise bout as recommended , dehydration, a potent performance killer in both strength and endurance athletes, can be staved off as well.
When examining the science of nutrient timing in detail, it becomes clear that one of the key "when to eat" times of the day is during the Energy Phase or during the workout.
Of course, in focusing on when to eat, I'm in no way suggesting we should neglect considering what and how much to eat. In fact, they're probably your next two questions so let's get to them right away.
As indicated above, during the Energy Phase it's important to ingest some protein and carbohydrate. In my experience the easiest way to do this is to drink an easily digested liquid carbohydrate and protein drink. Dilution is important, especially if you are an endurance athlete or if you're training in a hot environment.
If you don't dilute your drink appropriately, you may not replenish your body's water stores at an optimal rate 9; Now that we know when to eat and what to eat, let's figure out how much.
Unfortunately this isn't as easy to answer. How much to eat really has a lot to do with how much energy you're expending during the exercise bout, how much you're eating the rest of the day, whether your primary interest is gaining muscle mass or losing fat mass, and a number of other factors.
For a simple answer, however, I suggest starting out by sipping 0. For you lb guys, that means 80g of carbohydrate and 40g of protein during training. This, of course, is the nutrient make-up of Surge.
The Anabolic Phase occurs immediately after the workout and lasts about an hour or two. This phase is titled "anabolic" because it's during this time that the muscle cells are primed for muscle building.
Interestingly, although the cells are primed for muscle building, in the absence of a good nutritional strategy, this phase can remain catabolic. Without adequate nutrition, the period immediately after strength and endurance training is marked by a net muscle catabolism; that's right, after exercise muscles continue to break down.
Now, if you're asking yourself how this can be, you're asking the right question. After all, training especially weight training makes you bigger, not smaller. And even if you're an endurance athlete, your muscles don't exactly break down either.
So how can exercise be so catabolic? Well, for starters, as I've written before, while the few hours after exercise induce a net catabolic state although protein synthesis does increase after exercise, so does breakdown , it's later in the recovery cycle that the body begins to shift toward anabolism 8; So we typically break down for some time after the workout and then start to build back up later whether that "build up" is in muscle size or in muscle quality.
However, with this said, there are new data showing that with the right nutritional intervention protein and carbohydrate supplementation , we can actually repair and improve muscle size or quality during and immediately after exercise 16; For more on what happens during the postexercise period, check out my articles Solving the Post-Workout Puzzle 1 and Solving the Post Workout Puzzle 2.
From now on, when planning your nutritional intake, you'd better consider both the Energy and Anabolic phases as two of the key "whens" of nutrient timing. Therefore, to maximize your muscle gain and recovery, you'll be feeding both during and immediately after exercise. Again we come to what and how much.
As indicated above, during the Anabolic Phase it's important to ingest some protein and carbohydrate. Just like with the Energy Phase, in my experience the easiest way to do this is to drink an easily digested liquid carbohydrate and protein drink.
While dilution, in this case, isn't as important for rehydration because you've stopped exercising and presumably, sweating, you're now diluting to prevent gastrointestinal distress. I won't go to far into detail here - just take my word for it.
You must dilute. Just like with the Energy Phase, how much to eat really has a lot to do with how much energy you expend during the exercise bout, how much you eat the rest of the day, whether your primary interest is gaining muscle mass or losing fat mass, and a number of other factors.
However, just like with the Energy Phase, a simple suggestion is to start out by sipping another serving of 0. If you add up the basic suggestions from the Energy Phase and the Anabolic Phase, you'll find that I've recommended about 1.
For a lb guy, that's a total of g carbohydrate and 80g of protein during and immediately after training. Based on your preconceived notions of what constitutes "a lot" of carbs, this may seem like a lot or not much at all. Regardless, it's important to understand that during and after training, insulin sensitivity and glucose tolerance is good 2; 3; 13; 15; Even if you've self-diagnosed poor carbohydrate tolerance which too many people do unnecessarily during and after the postexercise period, your carbohydrate tolerance will be much better.
And if you consider that most carbohydrate ingested during and immediately after exercise will either be oxidized for fuel or sent to the muscle and liver for glycogen resynthesis and that even in the presence of increased insulin concentrations, the postexercise period is marked by a dramatic increase in fat metabolism 6; 7 , it should be clear that even a whopping carbohydrate and protein drink will not directly lead to fat gain.
Just be sure to account for this increase in carbohydrate intake by decreasing your carbohydrate intake during other times of the day when carbohydrate resynthesis isn't so efficient and booming insulin isn't so benign.
From this discussion it should be clear that, using the principles of nutrient timing, one can load up on carbs during and after the workout while reducing them for the remainder of the day.
If muscle gain is your goal, you'll get more muscle per gram of carbohydrate ingested. If fat loss is your goal, you'll get more muscle glycogen and a pronounced muscle sparing effect with fewer daily carbs ingested.
So before we move on, it's important to understand that the kcal I recommended for pound men would be better utilized during and after the workout than during any other time of the day and herein lies the gist of nutrient timing.
Nutrients ingested during the Energy and Anabolic Phases can better contribute to muscle gain, repair and recovery when compared to the same nutrients ingested during other times of the day.
Audra Wilson, MS, RDN, CSOWM, CSCS, a dietitian at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital , says the key to avoiding overeating because you are overly hungry is to plan when you will eat.
Set yourself up for mealtime success with these tips, and learn why eating your meals at regular intervals throughout the day can help you manage dramatic hunger pains and mood swings.
Breakfast is all about breaking the fast of a night without eating. It also sets the stage for your nutrition for the entire day and gives you the energy you need to face what the day will bring.
Starting the day on an empty tank can leave you feeling drained and reaching for foods that may not be in your meal plan by mid-morning. Plan to eat breakfast within an hour of waking.
Lunch should be about four to five hours after breakfast. For example, if you ate breakfast at 7 am, eat lunch between 11 am and noon.
If it is not possible for you to eat lunch until 2 pm on a particular day, then plan a snack in between those two meals. If you need to eat a snack , include a mix of protein, carbohydrates and fat. For example, eat a low-fat cheese stick with an apple, or one to two cups of vegetables with one-fourth cup of hummus.
The goal is to prevent becoming overly hungry between meals. Many people tend to overeat at dinner because they have not eaten enough throughout the day.
Dinnertime should follow the same schedule as your earlier meals, making sure there is no more than four to five hours between lunch and dinner.
Some people will need to eat a snack between lunch and dinner because eating dinner at 4 or 5 pm is not always realistic. Weight management strategies can help reduce the risk of developing long-term health issues, such as heart disease, stroke and Type 2 diabetes. These strategies include diets where you aim to eat fewer calories than you burn in a day.
There are also diets where you eat only during a specified time frame. Until recently, few studies have compared the effectiveness of these strategies, which can be hard to maintain for many people. In the study co-authored by Shaina Alexandria, PhD, assistant professor of Preventive Medicine in the Division of Biostatistics at the Northwestern University Feinberg School of Medicine , a time-restricted, eight-hour eating window was compared to calorie counting for weight management.
At the end of the study period, the scientists found that time-restricted eating for weight loss was as effective as calorie restricting.
Wilson explains that it can be difficult to stick to any type of restrictive diet in the long term. She says that choosing a weight management path is personal and best decided with the guidance of a dietitian who can work with you to ensure you are meeting your nutritional needs.
If you frequently skip breakfast, you have trained your body not to send hunger signals at that time because they have long been ignored. Your body needs energy in the morning, so fuel it accordingly. If you begin to re-introduce breakfast daily, your natural hunger cues will return.
Breakfast can be as simple as a protein shake, hard-boiled eggs with fruit, or whole grain toast with peanut butter or almond butter. Eat a breakfast that includes protein so that you can stay energized through lunchtime.
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