Nutrient Timing for Peak Performance by 917mMF


Timing for
Peak Performance
The Right Food, The Right Time, The Right Result
What is Nutrient Timing???

 Nutrient timing is a strategic approach as to
  how much, what and when to eat before,
  during and after training or competing to
  maximize effects of training
 It’s a system of working the composition of
  your food selection, the portions and the
  timing of intake of your food so that it does
  the absolute most it possibly can to help
  your performance.
Benefits of Nutrient Timing
    Maximize energy and stamina
    Preserve mental acuity
    Promotes recovery for next workout
    Reduce muscle soreness
    Support muscle repair/diminish muscle breakdown
    Maintain immunity
    Sustain hydration
    Reduce risk of injury
What are your patterns of
eating like in a day?

    Do you eat breakfast?
    Do you eat lunch every day?
    What do you snack on? When?
    What do you have for dinner?
    Do you refrigerator surf until bedtime (or
     until you pass out- whichever comes first)?
Energy Systems used in Sports
  Sport/Event   % Anaerobic   % Aerobic

100 m dash        100 %         0%
Golf Swing         95 %         5%
Soccer             80 %        20%
Basketball         80 %        20%
2 mile run         20 %        80 %
5 K run            10 %        90 %
Tennis             70 %        30 %
Gymnastics         95 %         5%
Boxing             50 %        50%
200 m swim         50%         50%
Can you name 5
Carbohydrate sources???
  Fruits, vegetables, grains (rice. Oats, wheat,
   breads, and cereals, legumes (beans), milk
   and yogurt, sweets.
  All carbohydrates are broken down into single
   sugars for absorption
  If muscles do not need fuel immediately,
   glucose will be stored in the form of glycogen
   in muscle tissue.
 Carbohydrate Before Exercise
  Spares use of muscle glycogen in endurance, stop and go, and
                            power sports

  Runners lasted 12.8% longer with a pre-exercise carbohydrate
                  (1 g/kg/bw) 15 minutes prior
                        Tomakidis (2008)

 35 g carb before and at the half during a soccer match resulted
           in a 39 % greater sparing of muscle glycogen
                        Leatt & Jacobs
  Carbohydrate Before Exercise
   The amount depends upon how far in advance it is eaten
   The closer to exercise, the smaller the amount and easier to digest

    2 hours                 1 hour              15-30 min        immediately

Up to 75 g             Up to 50 g             Up to 25 g         Up to 15 g
1 c fruit yogurt + 1   Small bowl of          2 fig bars         1 slice bread
c apple juice          cereal (low fiber) +
                       skim milk              ½ cup applesauce   8 oz. sports drink
4 oz. cinnamon
raisin bagel           Small box raisins +    Handful pretzels   1 rice cake
                       8 oz. sports drink
Clif bar and 8oz.                             Medium banana      6 jelly beans
Cranberry juice        Mini bagel & jam

                                                                 ½ sports gel
Carbohydrate after Exercise
     Recovery refuels and restores used energy, and aids in
      the repair of muscle tissue after training/competition.
     Recovery Nutrition is most important:
 1.   Training hard on a daily basis
 2.   Athletes have more than one competition or workout in a
 3.   After a major event or competition

     When recovery time is limited (2-a-days or tournaments)
      eat as soon as possible
     Glycogen storing enzymes are at their peak immediately
      after exercise, and begin to dissipae over the next 2
     Glycogen is replaced at the rate of 5-7% per hour, so it
      could take up to 20 hours to fully restock depleted
Carbohydrate after exercise:
  Recovery snack should be consumed as
   soon as possible (within 30 min.) Athletes
   should repeat in 2 hours or consume equal
   carb at the next meal.

 Body weight   110   125      155       170

 kg            50    57       70        77
 Carb (g) 35-75      40-86    45-96     49-105
Recovery Foods
 Food Item        Serving Size Carbohydrate (g)   Protein (g)

 Orange juice     16 oz.              60              0

 Bagel            Large (4 oz)        60              8

 Chocolate milk   16 oz.              52              16

 Yogurt           10 oz.              44              10
 Clif bar         1                   45              10

 PB & J           1                   45              12
 Cereal & milk    1 cup each.         42              11

 Banana           Medium              23              0
Can you name 4
 foods that are
good sources of
  Meat, fish, poultry, milk, yogurt, cheese,
   eggs, soy foods, legumes, nuts and seeds
  Repair muscle and other tissue throughouts
   the body
  Create red blood cells
  Form hormones and enzymes
  Create antibodies
  Important for growth from birth through
  Proteins are digested more slowly than
  Broken down into amino acids
 Protein Timing
 Will it help performance?
 Could it hurt performance
 What is the best time for muscle building or repair?

                        Endurance/ Stop & Go Sports
 •Protein stays in the stomach longer and has potential to interfere with
 performance in sports where stomach is jostled….like running.
 •Although it may help reduce soreness and prevent muscle tissue breakdown, it
 doesn’t improve speed or time to fatigue
 •Redices muscle soreness; may help with reducing muscle tissue breakdown
 •More practical to recommend protein intake AFTER training.
How much protein do you
 Most athletes need 1.2-1.8 g/kg

 Which athletes fall into the higher level
 1. Novice athletes
 2. Heavy endurance (burn protein for
 3. Heavy weight training
              There is a difference between
Dietary Fat                                   Body Fat

  Dietary fat is necessary for healthy
   hormonal levels, adequate calories,
   nutrient absorption, bone health and
   much more.

  Diets too high or too low in fat are
   counter-productive for most athletes
FAT continued…
 Monounsaturated fats and Polyunsaturated Omega-3:
  Healthier fats
  Olive and canola oils, nuts and nut butters, avocados, salmon,
 Polyunsaturated Omega-6:
  Heart healthy, but could cause inflammatory in excessive amounts
  Corn oil, seeds, seed oils
 Saturated Fats:
  Less healthy
  High fat meets, 2% and whole dairy
  Cause inflammation and high cholesterol levels
Fats and Timing
 Fat burning and exercise
  During running and training, fat along with carb
   are burned for fuel
  Since fat remains in the stomach longer than
   any other nutrient, it has the potential to impair
   performance if eaten too close to training or
  Large amounts of high fat foods should be
   avoided for endurance athletes

  What you eat, when you eat, and
   how much you eat affects how you
   feel, how you recover, and how you

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