It’s not what you eat

but when that matters !

Understanding the importance of Ivy & Portman’s theory of “Nutrient

Timing”

By Jon Denoris

Some Support…

“Nutrient Timing represents the next important nutrition concept

in the 21st century”William Kraemer PHD Professor , University of Connecticut

“Dr’s Ivy & Portman take sports nutrition a new level. A must read for the strength coach and athlete”

Michael Stone PHd Head, Sports Physiology US Olympic Committee

What is Nutrient Timing?

The application of knowing what to eat and

when to eat before, during and after exercise

Designed to help you achieve your most advantageous exercise performance and recovery

3 Misconceptions

For exercise lasting less than 45 mins water is fine

You have 18-20 hours after a workout to restore your muscles

CHO is the nutrient for aerobic athletes Protein is the nutrient for strength

athletes

Hormones & Exercise

Insulin “anabolic controller”

• Transporter promotes either fat OR protein storage

• glucose uptake, glycogen storage

• protein synthesis & AA transport protein degradation

• cortisol release

How insulin increase net protein gain

3 Phases

1.Energy Phase

2. Anabolic Phase

3. Growth Phase

ENERGY PHASE

-10 mins until to end of workout

Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior increased vertical jump power & no. of reps at 80% 1RM

(Kraemer et al 2007)

it also growth hormone & testosterone

(Protein) 12 week study Strength and lean body mass (Candow et al 2006)

10 week study body mass fat free mass, IGF1, mRNA, & myofibrillar protein (Willoughby & Stout 2007)

pre & post CHO + PRO + CR lean body mass, 1RM, type II fibres, muscle Cr, PRO synthesis

Cribb et al 2006

Quick word about cardio

Interesting study by (Saunders et al)

ADDING PRO to CHO 29% & 40%

improvement in performance 83% less

muscle damage

Energy phase & strength training

CHO before & during maintains muscle glycogen & enhances the benefits of training (Haff et al)

Baty et al found anabolic hormone insulin & levels of cortisol in CHO & PRO V CHO ALONE

2 studies by Bird et al ;cortisol 105% in placebo BUT ONLY 11% in CHO & 7% in CHO + EAA levels of 3methyl-histidine reduced by 27%

CHO & PRO 26% markers of PRO breakdown & type I, type iia, type iib cross sectional areas

Effect on muscular endurance

Blunting the effect of cortisol

Bishop et al

Energy phase

ANABOLIC PHASE

The 45 mins window(the most important phase)

Importance of immediate cho/pro supp (anabolic phase)

Levenhagen et al

Effect of supp type on insulin response

Zawadzki et al

Markers of muscle damage

Siefert et al

Don’t Wait !

Ivy et al CHO + PRO + FAT immediately after exercise provoked a greater insulin response

Berardi et al even greater levels of muscle glycogen resynthesis and protein synthesis when BCAA’s added immediately post exercise

TAKE HOME : increasing concentration of amino acids in blood important for promoting increases in lean tissue and improved body compostition

Practical Approach

Consume a CHO +PRO in 3:1 or 4:1 ratio within 30 mins.

This translates into 1.2-1.5gms/kg simple CHO

.3-.5gms/kg PRO + BCAA’s

End of the anabolic phase to the start of next workout

GROWTH PHASE

a. Insulin resitance

b. Prolonged insulin sensitivity

Effect of amino acid level on protein synthesis

Whey V Casein

Whey fast releasing – better for synthesis

Casein slow releasing better for attenuating protein breakdown

Casein may be better overall for protein balance (Boirie et al 1997) (dangin et al 2001)

Creatine gives more benefits

(Cribb et al) greater changes in CR + PRO + CHO over Cr, CHO or PRO alone. Body mass fat free mass and favourable body comp changes

Content of growth phase supp

conclusions

Prolonged >60-90 mins exercise will deplete energy and prudent timing can offset this

During intense exercise regular 10-15fl/oz 6-8% CHO should be taken every 10-15mins to sustain blood glucose

Minimize fructose as it can cause GI upset/absorbed slowly

Adding Protein .15-.25g/kg/day to CHO at ALL time points especially post exercise is well tolerated and may promote greater glycogen restoration

6-20g EAA’s 30-40 g of high GI CHO within 3 hours and immediately before exercise significantly stimulates protein synthesis

Daily post exercise ingestion of CHO + PRO increases strength & lean tissue and body fat % during regular resistance training

Whey & Casein differ in kinetic digestion patterns

Adding CR to CHO & PRO facilitates greater adaptations

Inclusion of small amounts of fats (MCT) may help further

Irrespective of timing 3:1 or 4:1 CHO to PRO snacks and feeding promotes recovery

Snack IdeasEnergy bar and sports drink

2 slices of wholegrain toast and 2 tablespoons of peanut butter

Orange and ½ cup of low fat cottage cheese

1 cup of cooked oatmeal and ¼ cup raisins

2 egg omelet with 1 cup fresh veggies 1 whole-wheat muffin

¼ cup of nuts and a medium apple

Hard boiled egg and ½ whole-wheat bagel

Pita bread and ½ can of tuna

THANK YOU !

www.kineticasports.comwww.clubfiftyone.co.ukjon@clubfiftyone.co.uk

@jondenoris