Is Nutrient Timing Essential for Optimising Performance and Recovery?

Does nutrient timing have any benefit, let's discuss...

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Nutrient timing refers to consuming nutrients at particular times for maximising performance, recovery and overall health. This particularly concerns macronutrients which include protein, carbohydrates and dietary fats.

It is a strategic approach that is more important for those who train at a high level and are looking to maximise their results. By carefully planning when to consume these nutrients, you can maximize the benefits nutrient timing can have on the body's physiological processes.

Commonly, you might often see people consume more or less of certain macros around their training sessions. For example, some people consume higher carbs and lower fats before they train, and then higher carbs and higher protein post-training. So let's break this down a little further as to why you might do this...

These are some of the times you may benefit from specific nutrient timings:

• Pre-workout nutrition - this is the meal where we are aiming to increase energy levels and performance for training and prevent muscle breakdown. Aim to eat a reasonable amount of carbs to provide a quick source of energy, and a serving of lean protein to support muscle preservation. Try to keep fats to a minimum in your pre-workout meal as this can slow down digestion and cause stomach discomfort during training.

• Intra-workout nutrition - this is mainly used during prolonged or intense exercise sessions and should be kept to simple carbs such as gels or sports drinks and electrolytes. 

• Post-workout nutrition - your post-workout meal aims to replenish glycogen stores, repair muscle tissue and promote recovery. Aim to include both simple and complex carbs and a serving of protein. A small amount of healthy fats should be included in this meal but not an excessive amount as this will slow digestion. 

• Before bed nutrition - this will help to support muscle growth and repair during sleep. Aiming for slow-digesting proteins and a serving of fats to help slow digestion and sustain energy. 

When implementing nutrient timing, it's important to aim for consistent meals throughout the day to keep energy sustained, ensure your meals contain balanced macros, and also stay hydrated throughout the day.