Nutrient Timing

Recent research has revealed that when you eat can be more important for an athlete than what you eat. Timing your recovery nutrition correctly can…

• Reduce muscle damage
• Improve muscle recovery and rebuilding
• Increase glycogen stores
• Reduce body fat
• Mitigate immune system suppression

The book Nutrient Timing by John Ivy has provided a great summary of the research and is highly recommended.

1 Timing

After exercise, the muscles become sensitive to insulin. Insulin is a hormone that is released in response to a rise in blood sugar. It is often considered A Bad Thing, as it will normally cause the blood sugar to be stored as fat. However, after exercise, insulin will cause the blood sugar to be stored as glycogen in the muscles and cause protein to be used for muscle synthesis.

Without nutrient intake, the muscles' insulin sensitivity will decline after exercise, returning to normal levels in about 2 hours. (There is some evidence that the muscles will actually become insulin resistant if no nutrients are taken.) If nutrients are taken promptly after exercise, the sensitivity can continue for up to 4 hours.

2 The Nutrient Timing System Summary

The Nutrient Timing System (NTS) is designed for strength rather than endurance athletes.

2.1 NTS During Exercise

Taking protein with carbohydrate can reduce the damage to muscles and support the immune system. The ratio of 1:4 protein to carbohydrate has been shown to be effective.

2.2 NTS Immediately after exercise

Taking a carbohydrate/protein mix immediately following exercise can help. John Ivy's book recommends 15 grams of whey protein with 50 grams of carbohydrate, providing 220-260 calories. This should be taken within 40 minutes of completing the exercise.

2.3 NTS Post Exercise

From 1-4 hours after exercise, continued fueling can maintain the muscle's sensitivity to insulin. Using a ratio with more protein and less carbohydrate is generally recommended. John Ivy's book recommends 14 grams protein to 2-4 grams carbohydrate taken within 4 hours of exercise.

3 NTS Sustaining Recovery

From 4 hours after exercise to the beginning of the next session, the recommendation is to take sufficient protein to keep the body provided with the nutrients for muscle synthesis. There is some suggestion that slow digesting protein, such as casein, is more effective than whey.

4 Fellrnr's Endurance Nutrient Timing System

I have been experimenting with NTS as an endurance athlete for 8 months (as of Dec 2010). This section documents my approach and findings, but remember I am typically following this approach after extended exercise (3+ hours).

4.1 ENTS Pre-Exercise

I have a breakfast of 25g Whey protein, Choline, 1/4 teaspoon salt, 1 tablespoon Cocoa powder and Metamucil. This is normally taking 1-2 hours before starting my run.

4.2 ENTS During Exercise

I use a ratio of between 1:3 and 1:4 protein to carbohydrate using Optimum Nutrition 100% Whey (Vanilla) mixed with Gatorade. I find the mixture tastes pretty good and gives no digestive distress. I also add 1/4 tsp salt per quart to provide more electrolytes. More details at Fellrnr's Go Juice

4.3 ENTS Immediately after exercise

I find that I benefit from taking more protein than NTS recommends. I take 25g Whey protein, 5g Glutamine, 5g BCAA and 65g Gatorade immediately after exercise (400 Calories). I will then take 25g Whey protein + 30g Gatorade at about 30 minutes, 60 minutes and 120 minutes after completion. The exact number and doses depends on how I feel and the timing is based around appetite rather than the clock.

4.4 ENTS Post Exercise

At about 2 hours after exercise I change the mixture to 25g Whey protein + 25g Casein protein + 30g Gatorade + 1 tablespoon flax oil. I also add Metamucil fiber to slow digestion and keep the digestive system happy.

At about 3 hours after exercise I change things again. At this point I move away from the fast carbs to skim milk, which provides slow carbs. Typically I'll take 25g Whey protein + 25g Casein protein + 16oz Skim Milk + 1 tablespoon flax oil. Again I will add Metamucil.

4.5 Sustaining Recovery

After 4 hours I will continue to have the occasional protein drink, including one with a banana and spinach. I will typically eat a large salad (1-2 heads of lettuce, 1/2 cucumber, several tomatoes, olives, nuts, 1-2 cans beets, 1/2 can sweetcorn, etc.)

4.6 Example Routine

Time	Protein	Fast Carbs	Slow Carbs	Fat	Calories	Ingredients
Breakfast	25	0	0	0	100	1 scoop Whey, Cocoa powder, Choline, Salt
Finish	35	64	0	0	396	1 scoop Gatorade, 1 scoop Whey, 5g Glutamine, 5g BCAA
Finish+30 mins	25	32	0	0	228	1/2 scoop Gatorade, 1 scoop Whey
Finish+60 mins	25	32	0	0	228	1/2 scoop Gatorade, 1 scoop Whey
Finish+120 mins	25	32	0	0	228	1/2 scoop Gatorade, 1 scoop Whey
Finish+180 mins	50	32	0	15	463	1/2 scoop Gatorade, 1 scoop Whey, 1 scope casein, 1 tbl flax
Finish+240 mins	78	0	38	15	599	16oz skim milk, 1 scoop Whey, 1 scope casein, 1 tbl flax, Metamucil
Totals	263	192	38	30	2242

5 Fellrnr's Experience

• I feel the effects of a training run much less. I'm mentally more focused and physically less sore. Sometimes it almost feels like I've not been for a run.
• In the past, I suffer from a muzzy, thick headed feeling after particularly hard training run such as a sub-3 hour marathon distance. Using the nutrient timing approach I am much more 'normal', though I still feel the effects.
• My body weight has increased slightly and my body fat has decreased. I am seeing this decrease using skin fold calipers, the mirror and the 'jeans fit' methods ;}
• I suspect my calorie intake for the rest of the day has decreased somewhat as my appetite has lowered. Following 'the end of overeating' has helped curb my excessive intake.
• Protein intake has gone from about 160-200 grams (2.5g/Kg-3.2g/Kg) to about 300+ grams (4.8g/Kg) on training days. This is higher than the highest recommendations for protein intake. However, as a percentage of calories, this is probably somewhat reasonable (300 grams is 1200 calories, with a 4000 calorie diet is 30%).