| Most people are aware that nutrient timing is as | | | | present their most recent findings. This is a much |
| important as nutrient composition. In other words, it's | | | | faster way of getting current info than reading |
| not just what you eat, but when you eat it that gives | | | | scientific journals, as it can take many months (even |
| optimal results. As the man says, "Timing is everything." | | | | years!) to publish the work researchers submit for |
| Consuming the right foods at the right time can have | | | | review and publication. |
| positive effects on body composition: which means | | | | Each year, I attend various scientific conferences that |
| more muscle and less body fat. | | | | apply to my interests, research, and business. This |
| Health-conscious people are told to avoid simple | | | | year I attended the International Society of Sports |
| carbohydrates, and for good reasons. It's not true all | | | | Nutrition (ISSN) conference in Las Vegas. The ISSN is |
| the time and in every situation, however. Following a | | | | a relatively new organization and this was their third |
| heavy workout, there is a metabolic "window" - so to | | | | conference to date.* |
| speak - where the body preferentially shuttles glucose | | | | A session on the role of nutrition in exercise and |
| into the liver and muscles to replace lost glycogen via | | | | recovery was particularly interesting. One standout |
| both insulin-dependent and non-insulin-dependent | | | | study**, "Effects of protein and carbohydrate on |
| transport mechanisms. Translated, this means your | | | | anabolic responses to resistance training" looked at the |
| body will shuttle carbs and protein into the tissues you | | | | effects of carbs, creatine, and whey - taken alone and |
| want (muscle) instead of storing them as fat after a | | | | in different combinations - on LBM and/or strength. The |
| workout. | | | | conclusion was that the combination of all three (whey, |
| To carry the analogy further, the metabolic window | | | | carbs, and creatine) was the most effective and that |
| doesn't stay open indefinitely, so you need to take | | | | there appeared to be a true synergism between |
| advantage of the opportunity while it lasts. | | | | these nutrients. This study also confirmed that these |
| A number of studies have found that a post-workout | | | | nutrients, taken both before and after training, have a |
| drink containing simple, high-GI carbs and protein | | | | greater effect on lean mass and strength than when |
| increases protein synthesis dramatically. The two work | | | | taken at other times of the day. I don't think that |
| synergistically to create an anabolic environment that's | | | | comes as a big surprise to most people "in the know" |
| superior to either nutrient alone. In addition, some recent | | | | about such things, but it's good to see it confirmed |
| work suggests that a pre-workout drink may be | | | | under controlled conditions. |
| superior to a post-workout drink, and consuming both | | | | The take home lesson is this: if you want to optimize |
| may be best of all! | | | | your nutrition to gain muscle mass and strength, it's vital |
| Research looking at the issue has gotten a great deal | | | | to consume a combination of fast-acting carbs and |
| of attention in the sports nutrition world. One particularly | | | | protein during the workout "window." |
| interesting study, "Timing of amino acid-carbohydrate | | | | Here's what I recommend: mix 30-50g of high quality |
| ingestion alters anabolic response of muscle to | | | | whey with 75-100g of high GI carbs (such as glucose, |
| resistance exercise." (Am J Physiol Endocrinol Metab | | | | maltodextrin, etc.,) and 3-5g of creatine monohydrate |
| 2001 Aug;281(2):E197-206), compared the anabolic | | | | and drink half immediately before you hit the gym, and |
| responses to a carbohydrate and amino acid | | | | the other half immediately following your workout. |
| supplement taken either before or after resistance | | | | To make it extra simple, I use a pre-made carb drinks |
| exercise. It's counterintuitive to think taking in these | | | | (e.g., TwinLab Ultra Fuel, etc.) and add the whey and |
| nutrients before the workout is superior to | | | | creatine to that and mix it up. You can "roll your own" |
| post-workout, but according to this small study: | | | | of course by buying various carb powders in bulk. I just |
| "...results indicate that the response of net muscle | | | | like the convenience of the pre-made carb mixtures |
| protein synthesis to consumption of an EAC solution | | | | myself. |
| [carb/amino acid drink] immediately before resistance | | | | As you can see, I don't use a complicated formula for |
| exercise is greater than that when the solution is | | | | the amounts of protein, carbs, and creatine to take |
| consumed after exercise, primarily because of an | | | | pre- and post-workout. Why? Because - while |
| increase in muscle protein synthesis..." | | | | focusing on such minutiae would make me look smart |
| Since this study was published, several researchers | | | | - it probably won't have any effects on you. Following |
| have proposed that providing amino acids/protein and | | | | the K.I.S.S. ("Keep It Simple, Stupid") system works best |
| carbs both before and after a resistance workout | | | | here. The above formula is more then sufficient to |
| represents the best of both worlds. This is the premise | | | | supply the nutrients required to take advantage of the |
| of the book "Nutrient Timing" by John Ivy and Robert | | | | metabolic window. Some people take it a step further |
| Portman. They present compelling evidence that the | | | | by dividing the formula into three parts, to be |
| right mixture of nutrients, taken at key points in the | | | | consumed before, during and after the workout, but I |
| muscle growth cycle, will optimize improvements in | | | | don't see the need for that either. I doubt there are any |
| muscle growth, strength, and power, as well as | | | | real benefits to it, but more research is needed there. |
| enhance recovery from exercise. | | | | This isn't a miracle mixture, of course. If your training |
| Overall, there's a solid body of scientific evidence to | | | | and/or nutrition over the rest of the day aren't up to |
| support using a blend of fast-acting carbs and amino | | | | snuff, this pre- and post-workout drink won't make up |
| acids/protein for both pre- and post-workout nutrition. | | | | for those shortcomings. In conjunction with a good |
| It's definitely a "hot" topic among sports researchers. It's | | | | training program and diet however, combining pre- and |
| also a topic that seems to create endless speculation | | | | post-workout nutrition will clearly add to your success. |
| and conversation with non-scientists looking to get the | | | | And remember, it's not rocket science, so don't make it |
| most of their time in the gym. Everyone wants to hear | | | | any more complicated then it needs to be. |
| the latest word, it seems. | | | | *I recommend that anyone interested in the topic of |
| So what's the latest word? | | | | sports nutrition - lay person or scientist - should join the |
| The place to discover cutting edge research on a | | | | ISSN.* |
| topic is to attend conferences where researchers | | | | **Presented by Dr. |