William PeiferNutrient Timing: The Future of Sports Nutri t ion

By: John Ivy and Robert PortmanAnd

Nutrient Timing: Exercise Physiology NotesBy: Dr. Gregory Blake Biren

Nutrient Timingby:

This information is for high school students and above

For anybody in hopes of enhancing their exercise experience

This includes: Men, woman, boys, girls, athletes, in shape, out of shape…….ANYBODY

Audience

Nutrition should be looked at in 3 phases when training

Phase 1- Energy Producing

Phase 2- Recovery

Phase 3- Growth

What Is It

Phase 1 Energy Producing PhaseThis is considered the energy producing

phase.Takes place both pre/during workoutWhat are you consuming while you exercise.

What Is It

Phase 2 Recovery PhaseImmediately post workoutLasts up to 2 hours post workoutConsidered the anabolic windowThe longer you wait this window closes

Protein Synthesis

What Is It

Phase 3 Growth PhaseLasts from 2 hours post workout to 1 hour

prior to next exercise bout.Time to maximize and completely replenish

what was lost during last workout.

What Is It

Hormones

Gets Released from the pancreas Responsible for going to the liver and releasing stored

carbohydrates known as glycogen when the bodies blood sugar levels are low

Hormone Basics (Glucagon)

This is a survival hormone Gets released from the adrenal gland. Adrenal gland senses that the body is low in glycogen and

blood sugar and releases cortisol. One of Cortisols main functions is to go to muscle tissue

break it down and convert it into sugar.

Hormone Basics (Cortisol)

Gets released from the Pancreas The Pancreas senses an elevation in blood sugar levels Body is out of an internal balance so the Pancreas releases

Insulin Insulin's main job is to take sugar out of the blood stream

and store it as fat or put it back into the liver and muscle for storage

Hormone Basics (Insulin)

Released from The Anterior Pituitary Gland Primarily responsible for helping repair and grow the body. Released mostly at night while sleeping

Hormone Basics (Growth Hormone)

Need to Understand What Happens with Hormones during

Each Phase While Exercising!!!!!!!!

During anaerobic exercise body uses primarily carbohydrate as fuel.

Where does it get its energy Muscle and Liver glycogen (sugar in liver) Body senses that carbohydrates are needed and release

glucagon (hormone) from pancreas Glucagon stimulates release of glycogen and water in liver. Gets put into blood stream to help raise blood sugar levels.

Phase 1

Need to take care of 3 essential things during this phase.

Meaning What!!!!!1. Maintain Hydration2. Supply the body with carbohydrates3. Maintain blood sugar levels

Phase 1

Fat and protein not crucial at this time

A How too example…..Gatorade…. Perfect mixture between water and sugar Gatorade has a 8% concentration of water/sugar This type of concentration allows the body to absorb the nutrients

the fastest. Takes care of the 3 essentials. Drink before and after workout

Phase 1

What if I don’t do it?Some complications may happen1. Hydration

a. If your not staying hydrated your not maximizing performance.

b. By being as little as 2% dehydrated your only performing at 90% of maximum capability.

c. 3% dehydration only performing at 80%

d. We start to feel thirsty at 4% dehydration.

Phase 1

Stay Hydrated……….

What if I don’t do it?Some complications may happen2. If you don’t supply the body with Carbohydrates

a. Not helping the body because energy is not being supplied

b. Workouts may not be as intense because energy is not there

c. Not helping to restore glycogen

Phase 1

What if I don’t do it?Some complications may happen3. If you don’t maintain blood sugar levels

a. Blood sugar levels will begin to drop

b. Body will release cortisol (hormone) in high amounts

c. Cortisol will break down muscle tissue and convert it into sugar

Phase 1

We don’t want this to happen

When exercise is finished the body is still in a catabolic state.

Why? Weight lifting is a catabolic activity Catabolic- Breaking down of something. In this case

muscle tissue. Even though the 3 essentials were taken care of during

phase 1 the body still has lost glycogen. Need to fully replenish what was lost.

Phase 2

Need to switch from catabolic state to anabolic Anabolic- building up of something (Muscle)

How? Need to raise insulin levels (hormone) released from

pancreas

1. Need to supply the body with sugar/protein solution

a. Glucose (Sugar) enters blood stream

b. Raises blood sugar levels

c. Pancreas senses this and releases insulin

d. Insulin takes the sugar and stores it back in liver and muscle

e. Takes the protein and puts it back into the muscle

Phase 2

Switching the body from catabolic to

anabolic

A How too example…..Orange Juice/Whey Protein mix…. Oj has a high concentration of glucose (sugar) It really helps raise BS levels and stimulates insulin release Whey protein gets absorbed the fastest Chocolate milk is another good alternative to this.

Phase 2

How much should I drink…..You want a 4/1 ratio of carbs to protein

For every 10lbs of body weight you want 1 gram of protein.

Mr. Peifer weight 200 lbs so he needs 20 grams of protein. He then multiplies 20 x 4 to get his sugar which is 80 grams giving him a 4/1 ratio.

Phase 2

Muscles are maximizing growth & replenishing glycogen

Just not as fast as phase 2Optimizing carbohydrate and protein is

essential Need to get sleepBody should get 7-9 hours of sleep a nightPrimary release of growth hormone

Phase 3

Need to eat breakfast

Why When we sleep we lose ½ our liver glycogen If we don’t replenish this it causes problems Such as becoming hypoglycemic throughout the day Hypoglycemia- Low blood sugar levels When this happens cortisol is released and breaks down

muscle tissue.

Phase 3

Need to eat breakfast

How is this bad? Muscle is metabolically active meaning it needs calories to

function. Theoretically, the more muscle the more calories burned This helps weight loss If muscle tissue is being broken down then metabolism is

dropping This means we are not burning as many calories Could indirectly cause weight gain

Phase 3

Point is……EAT BREAKFAST

Additional Facts &Information!!!!!

Muscles never rely on one nutrientMetabolism is driven by a combination of…..1. Carbs, Fats, Proteins

2. Vitamins, Minerals, and Water

3. Non-nutrients- (Antioxidants)

Carbohydrates are nutrient Activators1. They stimulate insulin release

2. Insulin helps regulate protein synthesis

Nutrient Activation

Functions to move glucose into cells at rest (not needed during exercise)

also moves amino acids into cellsHigh levels AT REST fat synthesis & fat

oxidationChronically elevated levels AT REST &

associated fat accumulation is associated with Type 2 Diabetes

muscle cells very sensitive post exercisefat cells very sensitive at rest

Insulin

Stimulates DNA and RNA increasing enzymes responsible for protein synthesis

protein synthesis has been shown to increase 67% when elevated post exercise

A.A. uptake into muscles cellsInsulin ’s rate of A.A. transport into cell by 20-50%’s protein break down which occurs during/after

exerciseReplenishes glycogen stores (via activation of

glycogen synthase as much as 70%)Suppresses cortisol, protecting against muscle

break down

Summarizing Insulin

FOCUS ON YOUR NUTRIENT TIMING………