Technical book on nutrients and the proper time to feed yourself before, during, and after a workout. Because of my scientific and healthcare background, I found the book easy to read. If a robust dinner is more your thing, enjoy drifting off to sleep with the warm fuzzy feeling of a full belly. Take, for example, the Journal of Nutrition study that compared eating 70 percent of your calories at night versus eating them at breakfast. You can eat lots of small meals each day i.
Nutrient timing — simplified
To ask other readers questions about Nutrient Timing , please sign up. Lists with This Book. Dec 23, Jarrid rated it it was amazing. While a lot of the information presented in this book has been disputed As has everything in the fitness field , the authors present a very valid argument, backed by scientific studys, that present a pretty clear case on why the time you take in certain macro nutrients, and even micro nutrients, can be vital if youre looking for performance based results.
Jan 23, Jay rated it liked it Shelves: They explain very well how and why insulin is suppressed by exercise, and that post-workout uptake in insulin will counteract cortisol, hence the need for certain amounts of protein and glucose in the body to stimulate insulin and suppress cortisol within 45 minutes of ceasing exercise.
That's when your muscles are starving and most receptive to taking in post-workout nutrition. One topic they don't really go into is the importance of refueling with appropriate nutritional supplements protein, L-glutamine, BCAA's during a workout. Where the book is weak, however, is the absence of what I consider practical advice on basically how to put the brakes on post-workout cortisol and catabasis by nutritional intake that I could immediately adopt.
I tried various recipes and mixtures of my usual post-workout whey protein supplement and turbinado over a number of weeks using the concepts the authors discussed, but there was nothing controlled about these experiments, so I can't say if what I was doing was good, bad or indifferent, which was frustrating. So I've just gone back to my usual during and after workout cocktail of commercial ingredients - whey protein, creatine, glucosamine and BCAA's. Addendum - Since writing this review I have discovered "the brakes" - or at least what I think works for me - to post-workout cortisol and catabasis: I've tried several brands, but I've become hooked on Coco Libre, which you can buy in packs on Amazon or at most Costco locations.
A carton has 13g of sugar sugar from the coconut, there is no added sucrose or high fructose corn syrup which spikes my insulin enough, I feel, to offset to some degree the effects of cortisol.
It is by no means an exact science, at least as far as I can tell. A heavy legs workout with squats included will probably generate more cortisol than, say, one focusing solely on arms. Mar 10, An Te rated it really liked it Shelves: This is a practical book that indicates the importance of nutrient timing on the optimization of muscle and strength gain. What I found most compelling was that this applies for both strength and endurance athletes.
However, this is common sense. They do develop this for the strength athlete in mind with particular amino acids lending towards the promotion of protein synthesis and enhanced carbohydrate loading. I am not sure to where whether a strength athlete would benefit more from taking thes This is a practical book that indicates the importance of nutrient timing on the optimization of muscle and strength gain.
I am not sure to where whether a strength athlete would benefit more from taking these supplements than not. It is a trade-off you will have to take for yourself as the gains for the protein and carbohydrate supplements have been firmly evidenced over normal healthy whole-foods nutrition.
It is an effort to establish this regime with a full working day job. But I can imagine that a few months down the line, it will be more than worth it. And this book is well-written and persuasive in its tone. I commend this book for those both interested in becoming stronger athletes or for those interested in understanding their physique.
Dec 03, Jason rated it it was amazing. Excellent source of information for those of you who are interested in the science of food and how our bodies use it. In other words, when many athletes find out that something is "good," they try to get lots of it. And when many athletes find out that something is "bad," they try to avoid it at all costs.
Unfortunately this is nothing more than a combination of the how-much-to-eat and what-to-eat approaches discussed above. Combine that with a naive good vs.
After all, few foods are always good or always bad well, I can think of a few? This is certainly unfortunate for two reasons. First, much of the current science points to the fact that if you train regularly, the body is primed for fat gain or fat loss just as it's primed for muscle gain or muscle loss during specific times of the day.
Add in the wrong foods at the wrong times and you sabotage your efforts in the gym. 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. 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. Since I like these distinctions, I'll use them here. 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.
Quite simply, Nutrient Timing is one of the best sports nutrition books I have read. Despite my concerns about potential bias, I can still recommend this book highly. Nutrient Timing is a succinct summary of what will certainly be regarded as a new way of looking at sports nutrition. This book is a must-read for all coaches, athletic trainers, personal trainers, and serious athletes.
Fitness Tip of the Day! Stuart McGill, PhD states that a sustained contraction of the long thin muscles of the back can rapidly deplete these muscle cells of oxygen. Depleting cells of their oxygen supply is never a good thing! Articles Books and Videos. Sunday, September 16,