Nutrient Timing 101

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by Adam Petropolis

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Have you been working hard in the gym, but feeling like your results are stagnant?  Have you heard of the “post-workout window”, but never quite understood how to take full advantage?  Do you want to get the most out of the foods you eat during the day? This post will simplify things and help you understand how to take full advantage of nutrient timing.

There are 3 phases of nutrient timing: 1) Energy Phase, 2) Anabolic Phase, 3) Growth Phase. To achieve optimal performance, recovery and muscle development, it is important to understand how to fully optimize each of the 3 phases.

  • Energy Phase (Pre-workout and intra-workout)
    • WHY: Increase nutrient delivery to muscles and spare glycogen and protein.  Limit immune system suppression. Minimize muscle damage. Set the nutritional stage for a faster recovery following your workout.
    • HOW: In 12 oz. of water, consume the following 10-minutes prior to your workout and into your workout
      • 20-26 grams of high glycemic carbohydrates such as glucose, sucrose or maltodextrin.
      • 5-6 grams of Whey Protein
      • 1 gram of the BCAA Leucine
      • 30-120 mg Vit. C
      • 20-60 iu Vit. E
      • 100-250 mg Sodium
      • 60-100 mg Potassium
      • 60-120 mg Magnesium
    • WHAT: A simple, inexpensive, pre-workout suggestion for the Energy Phase would be…
  • Anabolic Phase (45 minutes post-workout window)
    • WHY: Shift metabolic machinery from a catabolic state to an anabolic state.  Speed elimination of metabolic wastes by increasing blood flow. Replenish muscle glycogen stores. Initiate tissue repair and set the stage for muscle growth. Reduce muscle damage and bolster immune system.
    • HOW: In 12 oz. water, consume the following within the 45 minute anabolic window. (for athelte above 170 lbs, increase amounts in proportion to weight. Ex: 220 lbs / 170 lbs. = x 1.29)
      • 13-15 grams of whey protein
      • 40-50 grams of high glycemic carbohydrates such as glucose, sucrose or maltodextrin.
      • 1-2 grams of BCAA Leucine
      • 1-2 grams of Glutamine
      • 60-120 mg vit. C
      • 80-400 iu vit. E
    • WHAT: A simple, inexpensive, post-workout suggestion for the Anabolic Phase would be:
  • Growth Phase (A: 4 hours post-workout, B: Up until next workout)
    • WHY A: Maintain increased insulin sensitivity. Maintain anabolic state.
    • HOW A: Consume the following within the 4 hour post-workout window.
      • 14 grams of whey protein
      • 2 grams of casein protein
      • 3 grams of BCAA Leucine
      • 1 gram of Glutamine
      • 2-4 grams of high glycemic carbohydrates
    • WHAT A: For phase A of Growth Phase, consume
      • your favorite brand protein blend (whey, casein)
      • along with a serving of your favorite BCAA
      • and Glutamine.
  • WHY B: Maintain positive nitrogen balance. Promote protein turnover and muscle development.
  • HOW B
    • Maintain positive nitrogen balance with high-protein diet and high-protein/ low-carbohydrate snacks or supplements.
    • Consume .91 – 1.2 grams of protein per pound of body weight, per day for optimal muscle growth and development.
    • Positive caloric balance will help stimulate protein accretion.
  • WHAT B:
    • Simply eat a serving of protein with every meal and spread evenly throughout the day.
    • Example:
      • 200 lb. male should consume 182-240 grams of protein daily
      • Accounting for roughly 60 grams from pre/ post- workout, that leaves roughly 122 – 180 grams to consume divided over 4-5 meals
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