If you do not spend a high proportion of your day exercising at an intensive level, focusing on WHAT and HOW MUCH to eat will likely ensure that you meet your body composition goals.

However, if you spend a considerable amount of time in the gym in order to really change your body composition, then you should pay particular attention to NUTRIENT TIMING.

In research findings presented on Daily Burn, there is a definite time span during which nutrition timing affects your effectiveness – by improving cardiovascular endurance, reducing muscle damage and speeding recovery time.

Recommendations

• 30 MINUTES PRIOR to exercise, FULLY HYDRATE by consuming 14 – 20 ounces of water or electrolyte solution (watch the sugars and sodium contents!)
• DURING EXERCISE, fluids should be replenished EVERY 15-20 MINUTES.  And, not just water.  A drink consisting of a 4:1 carbohydrate to protein ratio (e.g. a watered down 1/2 serving protein shake) can increase endurance and limit muscle damage.
• 30 MINUTES POST-WORKOUT is the window of opportunity where a muscle’s potential to rebuild peaks.  Researchers suggests high quality protein and carbohydrates be consumed during this period (e.g. the rest of your protein shake)

Doug

MyTRAINER says…