14 nutrition recovery nutrient timing 3

UNIVERSITY Nutrient Timing Peri-workout Requirements, Meal planning and Special Scenarios Lesson Overview Nutrition Hierarchy Peri-workout Nutrition Goal Peri-workout Research Review Peri-workout Recommendations Special Scenarios General Meal Planning Example Diet Layouts Nutritional Hierarchy Order of Importance Adherence and Sustainability Calories Protein, Fats, Carbs Food Sources/Micronutrients Nutrient/Meal Timing Supplements If a lower item violates the priority of a higher item, consider it negligible importance Ex: You eat meals per day thinking its best but if always missing the last meal, you violate adherence, total calories and macros come before meal timing Ex: You choke down plain chicken and broccoli because that is hardcore, but you hate your diet This is not sustainable, change the food source Peri Workout Period and Nutrition Goals Fuel Anaerobic training Stable blood glucose Minimize protein break down Maximize protein synthesis Refuel glycogen stores post exercise Promote positive hormone environment (Test, GH, insulin, cortisol, epinephrine) Minimize Gastric Distress Maximize mental capacity Peri workout Nutrition Research Issues: many studies acute and in endurance athletes Resistance training studies that are acute look at ”anabolic window” put lack context to total daily intake of macros Normal diets have much overlap in serum levels on insulin and amino acids If total protein is optimized, acute effects are insignificant Research limited within populations and applications Mixed meals can elevate insulin and MPS for 3-5 hours depending on composition Resistance training typically 60-90 minutes, consider non training time as well Carbohydrate Low glycogen increases AMPk and decreases mTOR signaling 24-40% muscle glycogen depleted during resistance training hour of HIIT and 2-hour moderate cardio can deplete glycogen by 70% Complete glycogen resynthesize can occur within 24 hours if adequate carbs consumed Delayed intake of carbs hours post training can decrease glycogen resynthesis by 50% Protein 26g of protein from steak can elevate MPS for up to hours 20g whey pre exercise can keep amino acid levels elevated for up to hours post training Protein alone post training can elevate insulin enough to decrease protein catabolism Protein and carb together post workout can enhance glycogen resynthesis DOES IT EVEN MATTER? Why take a minimalist approach when you want maximalist results Peri-workout by Phase Pre-workout 3g Leucine content Peri Workout Recommendations Pre workout PRO: 0.4-0.5g/kg LBM CHO: 0.5-1.5 g/kg LBM *some fats can be added to stabilize blood glucose 60min prior to training Fast PRO + CHO: Whey Isolate or Hydrolyzed Whey + COR or Cyclic Dextrin 90min to 3hours prior to training Normal mixed meal: CHO + PRO +FAT Meals between 3-4hours Peri Workout Recommendations Intra workout 30g CHO +6g EAA per hour training Multiple Transportable CHO for high amounts (2:1 Glucose:Fructose) CHO: mix of glucose and fructose i.e Pomegranate juice, Gatorade or cyclic dextrin or maltodextrin Can sub 6g EAA for 20g hydrolyzed whey (di tri peptides) *if short sessions and pre and post workout adhered to, water during training is acceptable, other caveat is poor digestion or hypocaloric and hunger management is priority during the day Post workout PRO: 0.4-0.5g/kg LBM CHO: 0.5-1.5 g/kg LBM Consume once in relaxed state Fast PRO and Carbohydrate preferred with limited fats EX: Whey/Beef Isolate + Rice cereal or white bagel Consume next normal mixed meal 90minutes to hours after Special Scenarios Early Morning Lifter Training fasted not ideal Issue is with digestion speed and nausea Limit fats stick with fast protein and carbs possible shake Other option is at minimum have low volume intra-workout and start sipping when you wake up Focus on HYDRATION, 1-2% fluid loss can effect performance Strict Work-Day Lifter Can not eat for >6hours pre training Large lunch Quick shake snake (whey +oats +mac nut oil) Start sipping large intra-workout driving to gym Late Night Lifter Issue getting enough PRO + CHO and still sleeping Shake: Whey/casein blend + oats/cream of rice Immediate meal: lean meat and starch, some fats Midsleep shake: 20-40g whey The Bottomless Pit Lifter (high calorie needs) 3-5 hours of training window Food volume so high liquid nutrition needed Peri-workout window convenient to double up General Meal Planning Three plus different sources of PRO, CHO, FATS per day 0.5-1 serving fruit and veggies per 500-1000kcal 14g fiber per 1000kcal Space PRO 3-4 hours apart Prioritize high carb and low fat meals around training Mixed meal composition with higher fats at other meal-times Follow the Nutrition Summary Recommendations and Peri-workout Nutrition Recommendations LET’S SEE AN EXAMPLE DIET LAY OUT! References Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation J Int Soc Sports Nutr 2014;11:20 Published 2014 May 12 doi:10.1186/1550-2783-11-20 Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for Bodybuilders in the OffSeason: A Narrative Review Sports (Basel) 2019;7(7):154 Published 2019 Jun 26 doi:10.3390/sports7070154 Schoenfeld B Science and Development of Muscle Hypertrophy Champaign, IL: Human Kinetics; 2021 Stipanuk M Biochemical, Physiological, and Molecular Aspects of Human Nutrition USA: Elsevier; 2013 Aragon, A.A., Schoenfeld, B.J Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr 10, (2013) https://doi.org/10.1186/1550-2783-10-5 Arent, S.M Nutrient Timing: A Garage Door of Opportunity? Nutr 12,7 (2020) https://doi.org/10.3390/nu12071948 Kerksick CM, Arent S, Schoenfeld BJ, et al International society of sports nutrition position stand: nutrient timing J Int Soc Sports Nutr 2017;14:33 Published 2017 Aug 29 doi:10.1186/s12970-0170189-4 For Nutrition Data: https://nutritiondata.self.com