LEVEL 4 - NUTRIENT TIMING & FREQUENCY (Part 4) Frequency Flashcards
What is the Nutrition timing consideration (when cutting) chart?
What is the effect of post workout carbs?
Therefore, post-workout carbohydrate intake is not quite as important as once thought in the context of someone just doing resistance training. That said, if you are doing cardio, especially anaerobic cardio like high-intensity interval training combined with resistance training in the same day, there may be a role.
What is the effect of pre workout carbs?
Some people seem to get a bene t consuming di ering amounts of carbohydrate pre-workout for certain types of training and others do not. It tends to be very individual and very inconsistent, so play around with it.
What is the effect of pre and post workout protein?
You’ve probably heard, that you should consume protein immediately post workout, is not as critical as we once believed. Remember it takes multiple hours to digest and absorb this macronutrient. So if you’re eating 3 to 6 meals per day, chances are you’re going to be digesting protein and have amino acids circulating in your body almost constantly. You’re going to have the substrate to start the repair process available nearly at all times throughout the day.
So while the research does suggest that having protein around training versus not having protein around training may be of benefit you won’t need to intentionally change your meal schedule or add a protein supplement to your diet to take advantage of a theoretical “anabolic window” (unless one trains fasted).
Consuming an appropriate amount of protein on a day-to-day basis rather than timing it specifically in relation to training has the largest effect in uencing resistance training adaptation.
A small effect is still an effect and from a pragmatic standpoint it is not at all di cult to consume some of your protein within 1-2 hours pre and post workout, and for this reason it has been recommended to consume 0.18 to 0.23 g/lb of bodyweight of protein (0.4 to 0.5 g/kg) 1-2 hours prior to and after performing resistance training to maximize muscular adaptations.
What are the recommendations when cutting?
Eat a normal sized meal containing both carbohydrate and protein 1 to 2 hours before you train, and again 1 to 2 hours after you train. This meal should contain roughly 0.2 g per pound (0.4 to 0.5 g/kg) of protein, and should have roughly 10-20% of your daily carbohydrate intake (and 10- 15% of your daily fat intake if you experience reactive hypoglycemia) depending on individual tolerance. This will ensure if you have to perform cardio and weight training on the same day that you will be able to perform as well as possible in both sessions, and will also hopefully prevent excessive fatigue when your food levels get low.
What are the recommendations when gaining?
When you’re gaining, you have a much bigger bu er in terms of glycogen storage, available food, and you aren’t likely to be as fatigued from training. So, none of this matters as much. I would say that if you train no longer than 2.5 hours after having at least one meal containing protein in your body, and then eat another of your meals containing protein within 2 hours post training, you’ll be all set. If anything, in some cases you may nd because your food volume is so high, that you don’t want to consume as large of a proportion of your food pre-training as you would while dieting to prevent GI distress.
What are the recommendations for extremely active athletes?
2 or more continuous hours of training. If you’re doing interval training right after your leg day, or if you are doing a really high-volume program and alternating between sets of push and pull, or if you’re not a strength or physique athlete but do a lot of weight training right after your sport specific training, the timing of nutrition becomes more important. In these cases, it’s not a bad idea to consider pre, post and maybe even intra-workout liquid nutrition to aid performance.
I would recommend consuming a drink that contains 8 to 15 grams of protein and 30- 60 grams of carbohydrate mixed between pre- and intra-workout during training if it reaches or exceeds 2 hours of continuous, hard training. That would be something ike half a scoop of whey in Gatorade or something similar. It’s really only needed if you’re doing 2 hours plus of continuous hard training. Not 1 hour and 45 minutes of just weights with most of that being rest periods.
What is the chart of nutrient recommendation?
