PERSONAL TRAINING FOR PERFORMANCE CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA AND MATT JACOBS, MA, RD, LD, NSCA-CPT
NUTRIENT TIMING FOR RESISTANCE TRAINING Nutrient timing can be defined as the consumption of nutrients (specifically carbohydrates and protein) before, during, and after a training session. Proper timing of nutrient intake replenishes glycogen (carbohydrate stored in the muscle) stores and repairs damaged muscle tissue (1,5). Nutrient timing will speed recovery and increase muscle size for vigorous resistance training. Simply put, nutrient timing is not just what to eat; it is when to eat it. There are three phases for nutrient timing (3).
carbohydrates throughout the growth phase can cause an undesirable drop in blood sugar and can cause light-headedness and fatigue. Do not wait longer than 3 – 4 hours after the anabolic phase without a meal. BELOW IS A SAMPLE NUTRIENT TIMING PLAN FOR EACH PHASE: Energy Phase (20 min prior to workout) •
1 white English muffin + 1 tbsp peanut butter (28 g CHO, 8 g PRO)
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3/4 cup corn flakes + 6 oz 1% milk (27 g CHO, 8 g PRO)
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8 oz orange juice + 1 oz string cheese (27 g CHO, 9 g PRO)
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1 oz (about 1/4 cup) raisins + 1 oz (about 15) cashews (29 g CHO, 6 g PRO)
THE ENERGY PHASE The energy phase of nutrient timing is instrumental in fueling the training session. During this phase, recently consumed food is used as a main source of fuel by delivering essential nutrients to the muscle (3). This will limit muscle damage as well as spare muscle glycogen and protein. It is recommended that 20 – 25 g of high glycemic carbohydrates (such as maltodextrin) and 5 g whey protein be consumed approximately 20 minutes prior to training (4,5). Liquids are commonly used for this phase due to convenience and their ability to be more readily absorbed, but whole foods (such as white breads/pastas, potatoes, and rice) can be used as well.
Anabolic Phase (immediately 45 min after workout) •
Fruit smoothie: 1/2 cup low-fat milk + 1 cup orange juice + 1/2 cup fresh strawberries + 1 scoop (15 g) whey protein (50 – 60 g CHO, 20 g PRO)
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16 oz 1% chocolate milk (52 g CHO, 16 g PRO)
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16 oz sports electrolyte drink + 1 scoop (15 g) whey protein (29 g CHO, 15 g PRO)
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2 slices white bread + 2 tbsp peanut butter + 2 tbsp grape jelly (52 g CHO, 11 g PRO)
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2 granola bars + 10 oz 1% milk (45 g CHO, 14 g PRO)
THE ANABOLIC PHASE The anabolic phase, otherwise known as the “window of opportunity,” consists of the time from the end of a workout to approximately 45 minutes after the conclusion of the workout (3). Proper nutrient consumption should be the highest concern following a high intensity workout. A study by Ivy and Portman in 2004 showed that consuming a carbohydrate/protein beverage immediately after exercise increased glucose uptake and protein synthesis by 600%, compared to just a 100% increase when the same beverage was consumed three hours after exercise (1). Individuals should consume 40 – 50 g of a high glycemic carbohydrate and 15 g of whey protein immediately after a training session to take advantage of increased amino acid uptake, increased glycogen storage, increased muscle tissue repair, and removal of metabolic waste (4,5).
THE GROWTH PHASE The final phase of nutrient timing is roughly the 18 – 24 hours between workouts. During this phase, individuals should focus on well-balanced meals that consist of carbohydrates, healthy fats, and lean proteins. High glycemic carbohydrates should be included if the goal is weight gain or muscle growth. Low to moderate glycemic carbohydrates like wheat breads, whole wheat pasta, and steamed vegetables can assist athletes simply wanting to maintain or lose weight. Adding too many high glycemic
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NUTRIENT TIMING FOR RESISTANCE TRAINING
Growth Phase (between workouts)
REFERENCES
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Boneless, skinless grilled chicken breasts
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Lean roast beef
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Sirloin steak
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Salmon, tuna
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Mashed potatoes w/ brown gravy on the side
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Steamed vegetables
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Salads
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Olive oil
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Walnuts
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Avocado
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Water, sports drinks
1. Burke, LM, Kiens, B, and Ivy, JL. Carbohydrates and fat for training and recovery. Journal of Sports Sciences 22: 15-30, 2004. 2. Clark, N. Nancy Clark’s Sports Nutrition Guidebook (3rd edition). Champaign, IL: Human Kinetics; 2003. 3. Ivy, JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med 3:131-138, 2004. 4. Ivy, JL, and Portman, R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications Inc.; 2004. 5. Kerksick, C, Harvey, T, Stout, J, Campbell, B, Wilborn, C, Kreider, R, Kalman, D, Ziegenfuss, T, Lopez, H, Landis, J, Ivy, JL, and Antonio J. International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr 5(17): 2008.
ABOUT THE AUTHOR
**Lean proteins, healthy fats, carbohydrates, plenty of fruits and vegetables. Portion size for meats is about 4 oz (palm of hand). A good tip is to make colorful, well-balanced meals during the growth phase.
CONCLUSION Implementing a nutrient timing strategy can be the difference between falling short of goals and achieving the greatest success. Athletes of all levels and ages can reap the benefits of nutrient timing. For a more individualized nutrient timing strategy, contact a local sports dietitian. A dietitian can develop an individualized program that meets the rigorous training needs of athletes. ■
Chat Williams is the Supervisor for Norman Regional Health Club. He is a past member of the National Strength and Conditioning Association (NSCA) Board of Directors, NSCA State Director Committee Chair, Midwest Regional Coordinator, and State Director of Oklahoma (2004 State Director of the Year). He also served on the NSCA Personal Trainer Special Interest Group (SIG) Executive Council. He is the author of multiple training DVDs. He also runs his own company, Oklahoma Strength and Conditioning Productions, which offers personal training services, sports performance for youth, metabolic testing, and educational conferences and seminars for strength and conditioning professionals. Matt Jacobs has been involved in the health and wellness industry for over 10 years. He has a personal training certification through the National Strength and Conditioning Association and is a registered and licensed dietitian. He obtained a Bachelor’s degree in Health and Exercise Sciences and a Master’s degree in Dietetics, both from the University of Oklahoma. He can be reached for comments or questions at
[email protected].
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