The word nutrient timing’ is very rampant. All the same, it seems very impressive for those who are always interested in maintaining their shape and fitness scheme. Let us look into it in details.
What is nutrient timing?
The word is used to mean being able to eat a particular type of nutrient class in specific amounts at a given moment. As a result, the meals are grouped into two, post-workout meals (PW) and the anytime meals (AT). The concept of the two categories is to portray the fact that different meals need to be taken at various times in a day.
The Concept of Post-workout Meals and Anytime Meals.
The premise of nutrient timing encompasses optimal performance and dietary conditions during training sessions. It, therefore, ensures that muscles grow by exploiting the after activity replenishment. For optimal growth of muscles, the diet that is responsible for such activities should be taken all the time. The issue of nutrient timing will be based on variances that ensure the release of hormones.
What are the Phases of Nutrient Timing?
A) Energy Phase
The whole process of nutrient timing starts with the energy phase. This step describes the need of an athlete to consume a lot of energy that would ensure that muscles grow. It is therefore as a result of this power requirement makes this phase crucial. In this period, the principal mechanism includes nutrient delivery of carbohydrates and proteins. This is to ensure limitation of immune suppression and also muscle damage minimization.
What process takes place in this phase?
In this phase, a lot of energy is required. It is obtained from glucose through the breaking down of starch to provide glycogen. This kind of energy is obtained from blood glucose. As the intensity of training increases, the amount of blood glucose required by the body also increases. When the amount of glucose is depleted, the individual gets tired during training activities. Therefore, the amount of carbohydrate that one should consume before training activities will depend on the duration of training, the intensity of the process, and the type of exercise. Apart from the carbohydrates consumed, there are also factor to be considered during this training process. Such include one’s health conditions.
B) Anabolic Phase
This phase is also known as the window period. The period lasts for about 45 minutes after the completion of a training session. Some of the qualities of this phase include:
I) The body’s requirement to need to replete itself.
II) The body’s ability to improve itself.
The characteristics of this process will therefore entail:
A) Process turning from catabolism to anabolism,
B) Enhancement of blood flow within the muscles,
C) Replenishing of the stores of glycogen,
D) Tissue repair and growth,
E) Reduction of the level of damage to muscles,
F) Bolstering process of the immune system .
After the activities listed above, the exercises that follow include the repletion of glycogen and the growth and repair of muscle tissue. Another activity that is performed includes the enhancement of anabolic hormone activities. After the whole exercise process is complete, the body will have to restore its glycogen stores. The proteins within the system also have to repair and the synthesis process to commence immediately. The sensitivity to insulin will be improved because there will be an increase in the transportation of glucose into the cells through the GLUT-4 carriers. Also, the activities synthase enzyme will soar, promoting synthesis of glycogen molecules. When some carbohydrates ingested increases, the rate of storage also increases. With the combination of protein and carbohydrate, the growth of muscles through storage of glycogen becomes more rapid. How fast glycogen is restored within the body tissues will also depend on some carbohydrates in the body.
About insulin sensitivity: increase in the sensitivity of insulin can be achieved when carbohydrate and protein levels in the body are high or extremely low. When the level is high, the activity of insulin shoot, when the level is low, the activity reduces.
C) Growth Phase
The time that remains after the training session that one can do his or her activities is known as the growth phase. Just as the training exercise gets completed, the body undergoes a period of post-exercise mode. The preservers of glycogen in the body work in a way that they exploit the importance of growth. The process of muscle growth and the synthesis of protein is critical. During this phase, the body has to:
I) Feed the muscle to ensure both repair and growth.
II) Maintaining high levels of glycogen stores.
Ensuring Timing to Training
What one should understand is that proper timing is necessary to make sure that he recognizes the appropriate time when food needs to be consumed. This should also be accompanied with what kind of food should be consumed and in what quantity.
What to Eat and How Much.
Physicians will recommend that athletes who are trained for endurance should consume about 22–25 calories (lb)/BW each and every day. This should include a carbohydrate consumption of about 3.0–4.0g/lb BW (per pound of body weight) in a daily basis. Estimating the amount of nutrient intake in a particular day for a particular athlete can be very difficult. The job should, therefore, be done by a physician.
The word nutrient timing’ is very rampant. All the same, it seems very impressive for those who are always interested in maintaining their shape and fitness scheme. Let us look into it in details. The word is used to mean being able to eat a particular type of nutrient class in specific amounts at a specific time. As a result, the meals are grouped into two, post-workout meals (PW) and the anytime meals (AT). Estimating the amount of nutrient intake in a particular day for a particular athlete can be tough. The job should, therefore, be done by a physician. Doctors will recommend that athletes who are trained for endurance should consume about 22–25 calories (lb)/BW each and every day. This should include a carbohydrate consumption of about 3.0–4.0g/lb BW (per pound of body weight) in a daily basis.