For the most part, the majority of bodybuilders understand the basics of sports nutrition. This basic awareness is a result of the information being published in books and magazines worldwide. Thing is, pick up any one of these publications and the emphasis is being placed on WHAT to eat, and not necessarily WHEN to eat - which is of equal importance. While protein, carbs and fats all serve their own individual functions, these macronutrients can also work synergistically to improve the effectiveness of one another. For example, combining fats with protein will prolong the proteins absorption rate. Clearly, in periods where rapid absorption is a priority, this would not be an ideal combination. On the other hand, a sustained protein release would be desirable during periods of fasting. On the opposite end of the spectrum, when high GI carbs are combined with protein, protein absorption is increased due to the assistance of perhaps our body's most anabolic hormone - insulin. In addition to nutrient combinations, our body's sensitivity to specific nutrients ranges throughout different periods of the day. The most notable sensitivity changes take place during and following our workouts. This brings us to the basis of the article. With so much controversy surrounding what to consume before, during and after our workouts, nutrient optimization can be become more confusing than it should be. Profiled below are some of the most effective nutritional practices - each with the scientific studies to back up their effectiveness.
BEFORE WORKOUT
Before your training session, the goal is to provide energy to fuel the intense upcoming activity. However, one factor that needs to be taken into consideration is the digestion of your food selection. If you consume a large meal immediately prior to your workout, not only might you experience cramping, but a competition for blood supply may arise between your working muscles and your stomach. During aerobic exercise, oxygen is carried to the working muscles via the blood. During strength training, the energy systems used are primarily anaerobic (without oxygen), but this doesn't mean that blood flow isn't of importance. Optimal blood flow is a critical factor when it comes to nutrient delivery and recovery between sets. When it comes down to it, your body's main priority is food digestion, and therefore, your workout efficiency will be reduced as a result. Clearly, the goal of the pre-workout meal is to provide energy while minimizing the digestion process and allowing for sufficient blood flow to occur. This is best accomplished by consuming a source of low glycemic carbohydrates approximately 1-2 hours before your workout. The low glycemic carbohydrates will provide a sustained source of energy while the time duration between your meal and your workout will allow for the food to be digested. For your pre-workout meal, it is best to consume only carbs and proteins. If fats are consumed, the digestion process will be delayed. Click HERE for a list of foods that meet the low glycemic requirements.
DURING WORKOUT
It's quite rare nowadays to see anyone in the gym consuming anything but water. Sure, you might see the odd person holding a Gatorade every now and then, but even Gatorade alone isn't an optimal workout drink. Funny thing is, most of the people you see drinking these sports drinks don't even know why they're drinking it. Most people view it as a "trendy" accessory to compliment their little gym outfits. With so much research geared towards nutrient optimization during exercise, it's a shame that the same energy is not spent on informing the public of these scientific breakthroughs. Instead, these studies are published in physiology journals and the general public rarely gets exposure to the results. Two sport scientists (John Ivy & Robert Portman) have recently published a book entitled "Nutrient Timing" that does a good job at bringing these studies to the forefront of the sports nutrition world. More on their findings and theories will be discussed in the latter portion of this article. With regards to the makeup of your actual workout drink, a few specific goals should be addressed. Your workout drink should....
- Provide Energy: Common sense says that if your workout drink can delay fatigue, you then have the ability to train at a higher intensity for a longer period of time. By supplementing with a high glycemic carbohydrate drink during your workout, you can reduce the decline in muscle glycogen (the stored form of carbohydrate). This was proven by a study conducted by Hall and his colleagues. They gave half of their test subjects’ flavored water and the other half a carbohydrate drink. After all the subjects completed an equally challenging workout, the results showed that the group that was given carbohydrate supplementation experienced a 50% lesser decline in muscle glycogen. Minimizing the decline in muscle glycogen will obviously have a positive effect on endurance. Through further evaluation on how to spare muscle glycogen, researchers have studied the effects of adding protein to the carbohydrate solution. The results have been positive with studies indicating that trainees consuming a protein/carbohydrate blend can sustain a given intensity 24% longer than trainees consuming just a carbohydrate drink on its own.
- Prevent Muscle Breakdown: During strenuous activity - particularly strength training - a hormone known as cortisol gets secreted from the adrenal glands. The main purpose of cortisol is to generate fuel for your working muscles and it accomplishes this by converting protein, fat and stored glycogen into glucose. Under normal circumstances, protein breakdown is usually the last resort and only occurs during periods of fasting when inadequate carbohydrates are consumed. Unfortunately, high elevations of cortisol negate the usual metabolic priorities and basically everything gets broken down for conversion. Since cortisol levels are heightened during intense training and when blood sugar levels decline, the best defence is to reduce either of these triggers. Since hard training is an absolute must when it comes to stimulating muscle growth, the solution is to minimize the other trigger of cortisol - low blood sugar. By consuming a sports-drink type beverage while you train, blood sugar levels remain stable which will reduce cortisol secretion. This was proven in a study conducted by Bishop and his colleagues. For their study, they gave half their test subjects water and the other half a 6% carb solution during exercise. The results were overwhelming as the group that was given the sports drink experienced an 80% reduction in cortisol levels in comparison to the subjects who were given only water.
- Increase Protein Synthesis: Approximately 20% of our muscle fibers are actually composed of protein. This protein content is constantly being increased and decreased. This increase or decrease is directly related to the amount of synthesis or destruction that occurs within the fibers - otherwise known as the "protein turnover". Clearly, when dealing with muscle growth and performance, the goal is to minimize the degradation (breakdown) and optimize protein synthesis. That's where the addition of protein comes into play. By adding half a scoop of fast acting whey protein into your workout drink, you can increase the circulatory amino acid content of your blood which will lessen the demand for amino release from the muscles. To further simplify, the metabolism of the ingested protein will prevent muscle breakdown. This technique not only increases protein synthesis during the workout, but recent studies from the University of Texas indicate that ingesting a protein/carb supplement during training will also increase the protein synthesis following your session.
- Reduce Tissue Damage: As we exercise, free radical concentrations are usually increased. Free radicals are basically atoms that can cause cellular damage. This gradual cellular damage is known to cause immune-deficiencies that make you more prone to illness and disease. As a matter of fact, the entire aging process has been attributed to the gradual cellular damage caused by these free radicals. Concentrations of free radicals can be increased through numerous triggers - most notably, fat oxidization. The process of breaking down fat for fuel, along with many other triggers, increases free radical activity. Since this process is not preventable, alternate methods should be implemented to neutralize these free radicals. This is where antioxidant supplementation comes into play. Simply put, antioxidants are natural compounds that help protect our bodies from the harmful effects of free radicals. There are many effective antioxidants that can be used, but I will use vitamins C & E as an example. As antioxidants, they compliment each other. Vitamin C increases the antioxidant capability of vitamin E - which can prevent the cellular damage due to fat breakdown. For a list of effective, natural antioxidants, click HERE.
- Half scoop of whey protein (preferably isolate)
- Scoop of Gatorade powder
- Vitamin C - 30-120 IU (Powder form)
- Vitamin D - 20-60 IU
Sponsored Ad
THE DRINK
Okay, so we've established the factors that a proper workout drink should address. Now for the easy part - putting it all together. The first step is to take a large jug of water and add the following contents.
POST-WORKOUT
The nutrients you consume immediately following your workout are by far the most important of the day. Within the first 45 minutes post-workout, insulin sensitivity is at its highest. Meaning that if the right nutrients, in the right ratios are consumed - you can optimize delivery and shift your body into an anabolic (muscle building) state. However, if a proper nutrient concoction is not consumed following your workout, that "anabolic switch" will not be turned on and the catabolic effects of your workout will continue. This prolonged catabolic activity can lead to over-training and muscle loss. To further understand this theory, consider the state of your body immediately following an intense workout.
| ATP and creatine phosphate levels are depleted | - This is of major importance because creatine is the primary fuel for high intensity/short durations of up to 15 seconds. This applies directly to your heavy lifts. |
| There is a reduction on muscle glycogen | - Studies indicate glycogen restoration occurs twice as fast if carbs are consumed immediately following activity instead of two hours later. This is especially important because glycogen restoration is of high metabolic priority and until it occurs, other metabolic processes are halted. |
| Concentrations of cortisol are much higher then normal | - As long as cortisol is elevated, the body will remain in a catabolic state. The presence of the proper nutrients will allow for a catabolic-to-anabolic transition. By ingesting high glycemic carbohydrates, blood sugar levels will be elevated and cortisol will be reduced. |
| There is an increase in circulating free radicals | - As mentioned above, these free radicals attack and damage the cells. Antioxidants should also be included in the post workout formula to counteract this occurrence. In a recent study, subjects were given a formula that included protein/carbs/glutamine and select antioxidant vitamins. The results showed a 69% reduction in the presence of free radicals when compared to just a carb supplement on its own. |
| Glutamine levels are reduced. | - Although glutamine is our bodies most abundant amino acid, levels of this amino acid become depleated during exercise. Because of this, glutamine has been termed "conditionally essential". With regards to muscle tissue, glutamine plays two important roles. First, it promotes protein synthesis and second, it prevents muscle wasting. Following an intense workout, glutamine levels can take 24 hrs. to return to normal. People who train frequently can develop chronically low glutamine levels. This glutamine deficiency not only results in muscle wasting, but the immune system becomes weakened as well. |
Once you understand what causes your body to be in a catabolic state after your training session, you'll also have an understanding as to what nutrients will counteract these negative effects and shift the body into anabolism. After examining the post-training effects, the required nutrients become quite clear. Immediately following your workout, the following nutrient blend should be consumed.
| High Glycemic Carbohydrates | preferably sucrose, maltodextrin and dextrose. Drinks containing a higher percentage of fructose or galactose are weaker stimulators of insulin; the hormone that drives these nutrients into the cells. A high amount of carbs are needed during this time frame. Ideally, you should consume 3-4 grams of sugars for every gram of protein. If this is done properly, you can restore between 65-75% of your glycogen stores within a 2 hour time frame |
| Fast Acting Protein | The benefit is clear. Protein is the main nutrient that builds and repairs muscle tissue. Using a fast acting protein (such as an isolate) will allow for quick absorption. Remember, if you’re consuming a 30 gram serving of protein, it should be accompanied by 90 to 120 grams of carbs. For those of you who are carb conscious, these sugars will not lead to fat deposition as they will be easily utilized |
| Antioxidants | There are several antioxidant blends on the market today - many of which are available in powder form. Adding a scoop of one of these blends to your smoothie is a great way to control free radicals and minimize cellular damage following your workout. While vitamin C and E alone are powerful antioxidants, using too much of an individual antioxidant has been shown to actually increase free radical activity. Therefore, you should aim to consume a little of a lot, rather than a lot of a little - get it? In case you don't, further antioxidant information is available HERE. Remember, if this all seems overwhelming, you can always just pop a couple of antioxidant rich multi-vitamins. |
| Creatine | Like glutamine, creatine stores are also depleted throughout your training session. This occurs primarily because creatine is a major fuel source during high intensity/low duration activity. Example: Heavy set on the bench press. This depletion should be addressed in your post-workout restoration ritual. By ingesting a serving of creatine approx. 30 min. following your workout, you can ensure that your stores will be replenished in time for your next intense session. Additional information regarding the benefits of creatine as well as product information can be made available by clicking here . |
| Glutamine | For reasons discussed above, your post-workout shake should include approximately 5 grams of glutamine powder. More information on the function of glutamine, along with glutamine supplement information can be made available by clicking here. |
THROUGHOUT THE DAY
After your post-workout shake, the need for high glycemic sugars is reduced. In fact, consuming too much sugar throughout the day can make you very susceptible to fat gain. While simple sugars should be avoided, carbohydrates in general, should not be eliminated. Instead, emphasis should be placed in consuming the right carb sources. To make it easy, click HERE and select foods from the "low glycemic" category. These foods are weak insulin stimulators and are less likely to trigger fat storage. When training for an increase in muscle mass, your main priority should be the promotion of protein synthesis. As mentioned above, growth occurs when protein synthesis exceeds degradation. Therefore, protein should be consumed in high amounts throughout the course of the day. This is typically achieved through a combination of both whole foods and supplementation. In fact, with the exception of your post-workout shake and breakfast, the amount of protein you consume should be almost equal, if not more, than your carb intake. Keep in mind however, this is strictly if your goal is to reduce body-fat while preserving lean muscle mass. Your eating habits should always be in direct relation to your goals.BEFORE BED
People often overlook the importance of a pre-sleep snack. Think about it; you’re about to fast for approximately 8 hours. Fasting, as we already know, is highly catabolic. Without ingesting a food or supplement, your body will likely be going 11 hours (3 hrs since meal + 8 hrs sleep) without a protein source. Obviously, this is the exact opposite of what you want if your goal is to promote protein synthesis and muscle growth. The ideal pre-sleep snack should consist of protein and fats. Carbohydrate consumption prior to a long period of inactivity isn't a good idea of you’re trying to stay lean. As mentioned at the beginning of the article, the addition of fats will delay the absorption rate of the protein. This is a great way to get a constant supply of protein to the muscle throughout your sleep. In fact, there are several protein powders on the market that are designed specifically for the overnight period. These supplements typically utilize a blend of different protein sources, each with a different rate of absorption. For example, isolate protein is fast acting while casein protein digests at a gradual rate. This timed release allows for a constant protein supply during an important growth phase - while you’re at rest. I personally use a product called "Protein Stack" which is formulated by Precision Nutrition. Muscle Milk by Cyto-Sport is also a good choice. I also add my own fatty acids - flax or Udo's oil to the blend. Not only will the added fatty acids further sustain the protein release, but they also help reduce the exercise-induced inflammation associated with strength training. For the final ingredient, a scoop of glutamine will also help prevent muscle breakdown throughout your sleep.
CONCLUSION
The main thing to remember is that you’re not growing while you are in the gym. As a matter of fact, when you leave the gym after your workout, you are at your weakest. While the actual act of strength training serves as the initial stimulant for potential growth, your overall training response is primarily dictated by your nutrition and recovery practices. Proper training, nutrition, and rest must all be included into your regime if you want to optimize your results. If one of these components is lacking, your results will be dramatically hindered. As for the actual timing and distribution of your nutrients, it pretty much boils down to common sense. Once you obtain a slightly beyond-basic understanding of both nutrient functions and your metabolic needs before, during and after training, putting it all together becomes pretty easy. Hopefully the contents of this article convinced you of the importance of nutrient timing and educated you on how to apply simplistic, yet important strategies to get the most from your efforts.
References
The primary reference used for this article was "Nutrient Timing" by John Ivy & Robert Portman. Published 2003