Changes

== The Nutrient Timing System Summary ==The Nutrient Timing System (NTS) is designed for strength rather than endurance athletes. === 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. ===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. ===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. == 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.  ==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).  === 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. === 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, which . I find the mixture tastes pretty goodand gives no digestive distress. In warm weather, I will also add 1/4 tsp salt per quart to provide more electrolytes. My current drink is More details at [[Fellrnr's Go Juice]]

===ENTS Immediately after exercise===Taking a carbohydrate/I find that I benefit from taking more protein than NTS recommends. I take 25g Whey protein mix , 5g Glutamine, 5g BCAA and 65g Gatorade immediately following after exercise can help(400 Calories). John Ivy's book recommends 15 grams of whey I will then take 25g Whey protein with 50 grams of carbohydrate+ 30g Gatorade at about 30 minutes, providing 220-260 calories60 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.

I find that this is not enough === ENTS Post Exercise ===At about 2 hours after my training, as exercise I have typically burned 2000-3000 calories. I take 15g change the mixture to 25g Whey protein + 25g Casein protein + 65g 30g Gatorade immediately after exercise + 1 tablespoon flax oil. I also add Metamucil fiber to slow digestion and again after about 15-30 minutes. Each serving provides 320 calorieskeep the digestive system happy.

== Post Exercise ==From 1-4 At about 3 hours after exercise, continued fueling can maintain I change things again. At this point I move away from the muscle's sensitivity fast carbs to insulinskim milk, which provides slow carbs. Using a ratio with more Typically I'll take 25g Whey protein and less carbohydrate is generally recommended. John Ivy's book recommends 14 grams + 25g Casein protein to 2-4 grams carbohydrate+ 16oz Skim Milk + 1 tablespoon flax oil. Again I have been taking 24 grams of protein with 15-30 grams of Gatorade 2-4 times in this period, providing me with about 150-200 calories per servingwill add Metamucil. I often drink [[Fellrnr's Go Juice]] immediately after exercise, then swap to more protein/less carbohydrate, finishing off with [[Chocolate Milk for Recovery]]

=== Sustaining Recovery ===From After 4 hours after exercise I will continue to have the beginning of the next sessionoccasional protein drink, the recommendation is to take sufficient protein to keep the body provided including one with the nutrients for muscle synthesisa banana and spinach. There is some suggestion that slow digesting proteinI will typically eat a large salad (1-2 heads of lettuce, 1/2 cucumber, several tomatoes, olives, nuts, 1-2 cans beets, such as casein1/2 can sweetcorn, is more effective than wheyetc. )

* My body weight has increased slightly over three weeks. My day to day weight can vary by several pounds which make accurate readings tough, but I would estimate I am about 1 pound heavier. * The biggest surprise is that and my body fat has decreased rather than increased. I am seeing this decrease using skin fold calipers, the mirror and the 'jeans fit' methods ;}

* 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%).