Timed Nutrients: Just as Important as What You Eat
February 18, 2009 | 1 Comment
Photo by zoutedrop
To maximize your efforts in the gym, not only you need watch what you eat but knowing when to eat is just as important.
Why is Nutrition Timing Important
During your recovery, your body repairs injured tissue, restores depleted fuels and build new tissues as part of the adaptive process. During this recovery, your body requires different vitamins, minerals, enzymes, nutrition during different time of recovery.
Providing everything your body needs during its recovery at the right time, it will help you recover faster and can mean the difference between record breaking tenth of a second difference in your 100m sprint, or moving up from 195lbs bench press to 200lbs on your next chest day.
Research & Findings
Researchers from University of Massachusetts, Amherst discussed the importance of nutrient timing in the recent issue of “Nutrition Reviews”. The researchers found consuming combination of carbohydrates and amino acids within 2 hours after your workout session has an anabolic effect that;
- It maximizes the re-synthesis of glycogen stores (refueling of carb energy system).
- It increases protein synthesis.
- It decreases Protein breakdown.
The researchers found that correctly timed consumption of carbohydrates and amino acids 2 hours after your workout session seems to work better than your average protein shake.
Why 2 hours?
It’s an averaged number of hours on how long it takes for human body to recover from complete energy depletion.
Now this 2 hour window might not be 2 hours for you, depending on your genetics and your efforts on your gym session, this might change. So to be on the safe side, let’s stay with 1-1:30 hour.
Source: Nutrition Reviews, 68: 473-476, 2008
Related Articles
Comments
1 Comment so far
This is really a well laid out website. I like how you have presented your information in excellent detail. You seem to really love your site. Keep up the great work here and please visit by my blog sometime. The url is http://healthy-nutrition-facts.blogspot.com