Nutrient Timing, Should It Concern You?

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Pre-workout, intra-workout and post-workout are all terms that fall under the umbrella of “nutrient timing”. These days, every fitness magazine, health talk show and supplement shop stress the importance of workout nutrition to all walks of fitness. However, whats true for a CPA working out 3 days a week, is certainly not true for a professional triathlete. As a result; workout nutrition should run parallel to that of your aspirations and training intensity!

When you are a recreational, weekend warrior, exercising to just keep up general health, nutrient timing is probably something that does not need to be at the top of your list. If your fitness/health goals are less than optimal then a basic meal with protein, veggies and healthy fats 2hrs prior to exercise and complex carbs added in post exercise will most likely do the job. When you missed that pre-exercise meal, try mixing up a fast digesting protein/carbohydrate drink to sip while exercising.

As your fitness and health aspirations grow (body composition goals, contest prep, competitions), your training nutrition should sharpen up. If you’re interested in improving body composition, building muscle and enhancing performance, try implementing the below workout nutrition strategies!

Pre-exercise nutrition…

Key Concerns:

Sustain energy, boost performance, hydrate, and also preserve muscle tissue.

Process:

  • MuscleBuilding & Performance

    • Protein dense, healthy/complex carbohydrates and healthy fats 1-2hrs prior to exercise.

  • Fat Loss

    • If fat loss is top priority, skip carbohydrates till after exercise.

30 Minutes Prior (optional):

  • BCAA’s, Creatine Monohydrate, Beta-Alanine & Simple Carbohydrates (no go for optimal fat loss).

  • Recommendations: Java Stim, Incite, Quadricarb, or Biotest Surge.

During exercise nutrition…

Key Concerns:

Supply energy and electrolytes, maintain hydration, and amino acids.

Process:

  • Muscle Building & Performance

    • Sip drink that supplies carbohydrates, amino acids, and electrolytes.

  • Fat Loss

    • Kick the carbs and stick to aminos & electrolytes

Recommendations:

  • Rise, BCAA Excellence, Quadricarb, Biotest Surge

Post-workout nutrition…

Key Concerns:

Most of all this period is reserved for shutting down cortisol and begin recovery process, protein synthesis, restore carbohydrate levels and also hydration.

Process:

  • Muscle Building

    • Sip shake that includes fast digesting protein, carbohydrates, electrolytes and also creatine monohydrate

  • Fat Loss

    • You know the drill, ditch the carbs and stick with protein. Instead add in 25 – 50 grams of glutamine

Recommendations:

  • Thrive, Quadricarb, Whey Stronger 2.0 w/Raw Cacao, Biotest Surge Recovery

These recommendations are a good starting point for anyone looking to further their gains! In conclusion, for more information on individualized training programs, nutritional plans and supplement protocols, please refer to The Gym of Avon’s Personal Training Program!