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Nutrient timing for optimal performance
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Nutrient timing for optimal performance

Learn how to time your carbohydrates and protein intake to maximize workout performance, muscle growth, and recovery.

Nutricode Team

May 29, 2024 May 29, 24 | 6 min read
Nutrient timing for optimal performance

Contents

Carbohydrate timing

Optimal Carbohydrate Timing for Endurance Training

Endurance Training

Carbohydrates are essential for fuel in moderate to high-intensity endurance activities and resistance workouts. Maximizing glycogen stores is crucial for maintaining exercise intensity and preventing tissue breakdown.

  • Daily Carbohydrate Intake: 5–12 g/kg (8–10 g/kg for intense training)

Competition Preparation

Carbohydrates are essential for fuel in moderate to high-intensity endurance activities and resistance workouts. Maximizing glycogen stores is crucial for maintaining exercise intensity and preventing tissue breakdown.

  • Carbohydrate Loading: Consume 8–10 g/kg of carbohydrates daily while reducing training volume for 1-3 days before the event.
  • Pre-Exercise Meal: Eat 1–4 g/kg of high-carbohydrate meals 4 hours before exercise to increase muscle and liver glycogen, improving performance.

During Exercise

Regular carbohydrate intake helps maintain performance and blood glucose levels:

  • 1.2–2.4 g/kg per hour (via 230–350 mL of a 6–8% carbohydrate solution every 10–12 minutes)

Recovery

Post-exercise carbohydrate ingestion promotes rapid glycogen replenishment:

  • 0.6–1.0 g/kg within the first 30 minutes
  • Continue with 0.6–1.0 g/kg every 2 hours for the next 4–6 hours

Protein timing

Optimal Protein Timing for Endurance and Resistance Training

Endurance and Resistance Training:

Protein intake before and after exercise supports performance and recovery.

  • Strategic Feedings: To optimize muscle protein synthesis, consume 0.25–0.4 g/kg of protein every 3 hours throughout the day.
  • Pre/Post-Exercise: Consume 0.2–0.4 g/kg of protein immediately before or after resistance exercise to increase muscle protein synthesis and promote muscle growth.
  • Before Sleep: Consuming 0.4–0.5 g/kg of casein protein before sleep increases overnight muscle protein synthesis and metabolic rate without affecting fat oxidation.

Meal timing and frequency

Time of Day

The timing of calorie consumption may affect health, weight loss, and body composition. Consuming more calories earlier in the day may support weight management and metabolic health. Evening meals should be balanced to prevent excessive caloric intake.

Meal Frequency

Increasing meal frequency does not significantly impact weight loss or body composition when total daily caloric intake is controlled. However, higher meal frequencies may improve appetite and energy levels.

Protein Feeding

Intermediate protein doses (20 g) consumed every 3 hours create favorable changes in muscle protein synthesis. Pre-sleep protein intake supports muscle recovery and growth.

Meal timing and frequency

Conclusion

Timing your carbs and protein can greatly improve your performance and recovery. Load up on carbs before events, keep your energy up during exercise, and refuel properly afterward. Eating protein at key times, including before bed, boosts muscle growth and recovery. Stay fueled and stay strong.

References

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Bussau, V. A., Fairchild, T. J., Rao, A., Steele, P., & Fournier, P. A.. Carbohydrate loading in human muscle: an improved 1 day protocol.. European journal of applied physiology . https://doi.org/10.1007/s00421-002-0621-5
Wright, D. A., Sherman, W. M., & Dernbach, A. R.. Carbohydrate feedings before, during, or in combination improve cycling endurance performance.. Journal of applied physiology . https://doi.org/10.1152/jappl.1991.71.3.1082
Ivy J. L.. Glycogen resynthesis after exercise: effect of carbohydrate intake.. International journal of sports medicine . https://doi.org/10.1055/s-2007-971981
Baty, J. J., Hwang, H., Ding, Z., Bernard, J. R., Wang, B., Kwon, B., & Ivy, J. L.. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage.. Journal of strength and conditioning research . https://doi.org/10.1519/R-21706.1
Hoffman, J. R., Ratamess, N. A., Tranchina, C. P., Rashti, S. L., Kang, J., & Faigenbaum, A. D.. Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men.. International journal of sport nutrition and exercise metabolism . https://doi.org/10.1123/ijsnem.19.2.172
Keim, N. L., Van Loan, M. D., Horn, W. F., Barbieri, T. F., & Mayclin, P. L.. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen.. The Journal of nutrition . https://doi.org/10.1093/jn/127.1.75
de Castro J. M.. The time of day of food intake influences overall intake in humans.. The Journal of nutrition . https://doi.org/10.1093/jn/134.1.104
Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W.. Effects of meal frequency on weight loss and body composition: a meta-analysis.. Nutrition reviews . https://doi.org/10.1093/nutrit/nuu017

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