Nutrient Timing: When do I eat if I am actively exercising?
- stacydavis14
- Mar 24
- 2 min read
Have you asked this question before either to a professional or even to yourself? I have. I've also been asked been asked this by clients several times. I applaud those asking such a question as it shows a level of commitment and coachability to better there health. I would not be a good personal trainer if this is not continually discussed and modified during an exercise program. So what is the research saying?
One of the main points agreed upon is the feeding of carbohydrates and protein together post-exercise help stimulate muscle protein synthesis. Further, consumption of protein every 3 hours is still highly recommended when it comes to building strength. It also lends favorably towards improved body composition. Depending on your activity levels (athlete compared to an occasional exerciser) the answer is different regarding nutrient consumption.
With athletes competition is main target and the meals surrounding it will either hurt or enhance performance. You may have heard of carb-cycling? How about carb-loading? These high carbohydrate-meals tend to be suggested 24 hours prior to competition. The glycogen storage sites within the body provide energy for only so long. With long exercise duration (greater than 70 minutes) these storage sites will run out. Has your blood sugar ever dropped during sustained activity? This is because the hormones counter-acting the insulin drops are depleted. Consumption of protein is high on the trends right now. One article from NASM suggests the following: "When it comes to strength, recovery, and improved body composition it is recommended that protein be consumed in intervals of every 3-4 hours to promote a positive state of nitrogen balance. If your goal is to build muscle, carbohydrates, and protein should be consumed together. Aiming for at least 1g/kg of carbohydrate + 0.5g/kg of protein will maximally stimulate muscle protein synthesis" (Jacquenline Kamiinski).
If you are looking for an edge to your training, to your weight loss journey or even just overall health, pay attention to nutrient timing. It is important that we give the body what it needs to function in the ways we ask it too. Start listening then evaluating where opportunities are to improve nutrition.
For further reading, check out these scientific articles: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/
Happy eating!
Stacy Davis, MSc., PFT
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