MACRONUTRIENT TIMING - DOES IT MATTER?
Have you ever wondered these questions?
“How often throughout the day should I consume certain macros?”
“Does the timing vary depending on my workouts?”
So this post is for you.
What is nutrient timing?
The idea behind nutrient timing is to take specific macronutrients at specific times and right before and after workouts.
Why do you need to care about nutrient timing?
Nutrient timing is responsible for at most about 20% and possibly as little as 10% of the total impact of a diet plan
When you exercise 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. The proper nutrients consumed at the correct times boost these efforts.
Timing nutrient intake can change hormone profiles, boost metabolism, and alter body composition.
How can you do it?
Nutrient timing as it relates to exercise can be divided into 3 phases: The energy phase, The anabolic phase, The adaptation phase
The energy phase
What you should know: This phase is immediately prior to and during exercise.
Pre-exercised period - 2 hours before exercise: important in replacing glycogen stores, which supply blood glucose (energy) to the nervous system and muscles for contraction.
What you should take: a meal containing 1g carbs and 0.5g Protein per kg bodyweight.
The anabolic phase
What you should know: This phase is immediately after exercise and lasts for about 60 to 90 minutes.
During this time, muscle cells are particularly sensitive to insulin, making it necessary to ingest the proper nutrients to gain muscle endurance and strength.
What you should take: A meal containing the same amount of Carbs and Protein as an energy meal.
The adaptation phase
What you should know: 4 to 6 hours after the effects of the initial post-exercise supplement have dissipated.
What you should take: a low-calorie CASEIN protein before bedtime
If you have any questions, contact me via Instagram.
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