8/13/2019 Nutrient Timing John Ivy

1/3

Nutrient Timing John Ivy & Robert Portman (2004)

Muscle is uner a !24 hour growth cycle"

Proucing energy (ring e#ercise)

Recovering (immeiate $ost e#ercise)

%roing (b't training bouts)

Must meet muscles emans uring ** $hases+ most o N,T achieve this

Energy Producing Phase

Primary Nutrition Nees

o Maintain bloo sugar

o -u$$ly carbohyrate to muscle

o .at & $rotein su$$lies are N,T issues at this time

o /yration

Must have ma#imie glycogen stores $rior to training to achieve this (carbohydrate overloading)

-ome $rotein & vitamins $rior to e#ercise can s$are muscle'liver glycogen1 catabolic hormones

(cortisol)1 muscle amage1 & recovery

AnabolicPhase

4 minute ino $ost e#ercise to initiate re$air o. muscle & re$lenish glycogen

Muscle cells are up-regulateduring this time1 sensitive to anabolice..ects o. insulin

3y to hours muscle cells become relativelyinsulin resistant

this slos glycogen recovery & muscle synthesis

GrowthPhase

#tens .rom en o. recovery to beginning o. ne#t or5out

Muscles are ma#imiing groth & .ully re$lenishing glycogen

not as .ast as $ost or5out

,$timiing carbohyrate & $rotein consum$tion is essential

timing o. these nutrients may be as im$ortant as the nutrients themselves

!Nutrient Activation"

Muscles never rely on a single nutrient

Muscle metabolism is riven by the com$le# interaction b't6

carbs'.at'$rotein'vitamins'minerals'ater'non7nutrients

ie 8 sim$le carbs in combination ith $rotein stimulate $rotein synthesis more than $rotein alone (409

more)

:arbs serve as !nutrient activators" by stimulating insulin hich is most $otent regulator o. $roteinsynthesis

!Nutrient Optii!ation"

s intense e#ercise continues1 bloo glucose levels ecline causing release o. cortisol

:ortisol maintains bloo sugar through $rotein catabolism

3y ma#imiing glycogen stores be.ore or5out & consuming carb uring or5out minimies cortisol

release uring & a.ter or5out (muscle brea5on)

levate cortisol levels $ost or5out inter.ere ith $rotein synthesis

8/13/2019 Nutrient Timing John Ivy

2/3

:onsuming high glycemic carbs insulin hich turns o.. catabolic conitions & turns on anabolic

conitions

:ortisol Release ;uring #ercise

Insulin

9 hen elevate $ost e#ercise

?? u$ta5e into muscles cells

Not thought o. much Insulin s rate o. ?? trans$ort into cell by 20709

s $rotein egraation hich occurs uring'a.ter e#ercise

Re$lenishes glycogen stores (via activation o. glycogen synthase as much as >09)

-u$$resses cortisol1 $rotecting against muscle egraation

Nutritional :onsierations Pre7;uring7Post #ercise an -$orts :om$etition

Pre7:om$etition Meal @ey :once$ts

3egins several ays $rior to com$etition

-ig? loss o. carbohyrate stores occurs over night

$re7com$ meal serves to re$lenish carbohyrate stores (liver & muscle) (minimie cortisol relaese)

serves to hyrate

Minimie .oos high in .ats or $rotein (ay o.)

slo igestion1 nee is carbohyrate

$rotein use .or energy .acilitates ehyration

-im$le carbs absorbe .astest & $revent .eeling o. bloating or being .ull (avoi high .iber)

:arbohyrate ,verloaing

TechniAue use to ma#imie glycogen content in muscle an liver $rior to long uration high intensity

events 3egins ays $rior to event

;ay B7CD $er.orm intermittent high intensity running

consume lo to moerate carb? iet (E40709)

;ays 4 & D $er.orm either no e#ercise or short uration lo intensity

consume high carb iet (E =07>09)

vent ;ayD consume $re7event meal

-am$le Pre7:om$etition Meal

4 hrs $rior to event B gram'lb o. carbs? (soli & liAui) (4DB ratio o. carbs to $rotein)

8/13/2019 Nutrient Timing John Ivy

3/3

ie 8 B=0 lb 8 B=0 grams o. carbohyrate neee F ater (B2 o)

Total cereal (-@IM mil5)+ Bo lean sausage (meat)1 banana+ B=o orange Guice+ glass o. aterH

B0 grams o. carbs1 CB grams o. $rotein1 = grams o. .at

B hour $rior ?2 gram'lb

ie 8 B=0 lb 8 40 grams F ater (B2 o)

20 o s$orts rin5

C2 grams o. carbohyrates1 .ruitH

ithin last hour $rior is u$ to athlete HH e.initely ater

ie 8 s$orts rin5

;uring :om$etition

ctivities o. lo intensity & lasting B hr

ater inta5e is .ine

hen intensity is high &'or lasts KB hr

carbohyrates are neee

s$ares carbohyrate stores

maintains bloo sugar levels ($revents .atigue) s$ares muscle use .or energy (minimies ehyration'hols on to muscle)

C07=0 g o. carbs'hr o$timal (s$orts rin5 best source)

glucose absor$tion rate L 070 g'hr?

B4 grams' o ieal rin5 (47 o'B min)

noteD this ill not o..set hat you use uring e#ercise it ill hel$ though

uring intense e#ercise L 240 g'hr

Recovery Nutrition

nymes that control carbohyrate an $rotein synthesis (builing) are very active Bst2 hours a.ter

e#ercise or s$ort (ma#imie e..ect o. %roth /ormone) best time to im$rove carbohyrate stores & buil muscle is right a.ter e#ercise or $ractice (nee them

.or tomorro)

/ave rin5 & or .ruit available (immeiately)

?4H grams'lb o. carbohyrate each hour .or 4 hours a.ter or5out

Protein inta5e .or recovery

?C grams'lb ithin 4 hours a.ter or5out

continue regular carbohyrate an $rotein consum$tion .or the ay

B=0 lbs L 20 grams o. carbohyrates & 4 grams

s$orts rin5 8 20 o C2 grams+ trail mi# (.ruit1 nuts1 sees1 granola)

>0 g carbs+ 20 g o. $rotein (maybe more $rotein) 2 cu$s o. s$aghetti (sauce ith meat)+ .ruit Guice+ sala (mi# o. veg1 cheese1 ranch ressing)1 2 slices o.

brea

B>C0 calories1 2C4 grams o. carbs1 grams o. $rotein

27C cu$s o. ater (.lui)'lb lost