The Nutrient Timing for Peak Performance
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The Bottom Line: When Nutrient Timing Matters
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The Science Of Nutrient Timing!
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Nutrient Timing for Peak Performance
View All Categories. View All Jason R. Karp, Ph. Wendy Sweet, Ph. Michael J. Norwood, Ph.
Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. Digestion and Absorption Digestion, which is the process of breaking large food molecules into smaller ones, takes place primarily in the stomach. Enzymes at Work Enzymes are proteins that speed up reactions in the body and are essential components to digestion as well as exercise metabolism.
The Roles of Carbohydrate and Protein Intense or long-duration exercise depletes muscle glycogen and breaks down muscle tissue protein. The conclusion: Both carbohydrate and protein are valuable before and after workouts. Real Foods vs. Supplements A recent trend in fitness and athletics is a push for real food instead of pills, powders and bars. Energy Balance Your goals are an incredibly important consideration when making pre-, during, and post-workout food choices.
Take-home Messages Consume a combination of carbohydrates and protein before and after workouts. Consuming 20 to 30 grams of protein pre- and post-workout is effective for muscle protein resynthesis.
If the goal is to maintain or gain weight, consume a combination of carbohydrate and protein before and after workouts, with a or carbohydrate-to-protein ratio. If the goal is to lose weight, also consume a combination of carbohydrate and protein before and after workouts, with a or carbohydrate-to-protein ratio. Failing to replenish them can result in cramping or dehydration, which will degrade your performance. Your nutrition strategy doesn't end when the game begins.
You need to continue giving your body the nutrients it needs to perform well. When you sweat during training, practice or games, you lose water and minerals such as sodium and potassium, which can lead to cramps, dehydration, or an electrolyte imbalance that reduces your muscles' ability to contract. But to prevent stomach distress, don't overdo it—and avoid slow-digesting, protein-rich, fatty or greasy foods. To avoid this, consume eight to 12 ounces of fluid every 15 to 20 minutes—preferably a sports drink rich in electrolytes, especially sodium, because it helps the body retain fluid.
To maintain your electrolyte balance, drink a beverage with to grams of sodium per eight ounces.