ABSTRACT
Throughout this book, we have looked at how carbohydrates, protein, and fat can be individually consumed to provide improvements in performance. Over the past 15 years, there has been an emphasis in the scientific literature regarding how nutrients can be combined at specific times to maximize training adaptations leading to improvements in exercise and sports performance. The concept of combining nutrients and ingesting them at specific times has primarily concentrated on carbohydrate (CHO)–protein (PRO) combinations and is referred to as “nutrient timing.” Simply stated, nutrient timing is focused on “when to eat” rather than solely on “what to eat.” Nutrient timing has been studied under various modes of exercise, including running (Tsintzas and Williams 1998; Tsintzas et al. 1996), cycling (Jentjens et al. 2003; McConell et al. 1999), and resistance training (Esmarck et al. 2001; Tipton et al. 2001). A consistent pattern with nutrient timing is the ingestion of nutrients before, during, or immediately after a bout of exercise. Most of the data and knowledge that
7.1 Introduction .................................................................................................. 181 7.2 Does Nutrient Timing Work? ....................................................................... 182 7.3 Endurance Performance Considerations....................................................... 184
7.3.1 Suppression of Muscle Damage ........................................................ 184 7.3.2 Suppression of Muscle Soreness ....................................................... 189 7.3.3 Skeletal Muscle Glycogen Resynthesis ............................................. 190
7.4 Resistance-Training Performance Considerations ........................................ 192 7.4.1 Carbohydrate-Protein Ingestion Prior to a Single Bout of
Resistance Exercise .......................................................................... 192 7.4.2 Chronic Adaptations during and after Exercise Carbohydrate-
Protein Ingestion ............................................................................... 193 7.5 Conclusion .................................................................................................... 195 References .............................................................................................................. 195
we have concerning nutrient timing is related to what is ingested in the postworkout period.
