Nutritional Timing for Athletes

With the speedy rise in the popularity of protein shakes, post-workout drinks and energy bars, I felt that it would be only right to share with you guys my thoughts on correct timing of nutrition throughout your training periods.

As we all know, during a 24 hour growth cycle, the muscles in our bodies are involved in three different activities; production of energy, recovery, and growth. During these periods it is key for an athlete to understand what food/drinks of consume and when.

Unfortunately the idea that more protein is better can be misleading to athletes. You could eat an entire pig, but if your muscles are not receptive at that particular time then the protein will be wasted.

 

There are three different phases that the muscles travel through during the 24 hour growth/recovery period after a workout:

The Energy Phase:

·         The phase coincides with your workout.

·         The main objective of muscle is to realise the right amount of energy to drive muscle contraction.

·         During this phase it is important to consume the correct amount of carbohydrates to prevent fatigue or the depletion of energy within the muscles.

The Anabolic Phase:

·         This period is active during the 45 minute window following a workout.

·         Initiates the repair of the “damaged” muscles.

·         Replenish glycogen stores.

·         The period at which muscles cells are extremely sensitive to the anabolic effects of insulin.

 

The Growth Phase:

·         Extends from the end of the anabolic phase until the beginning of the next workout.

·         Increases the number of contractile proteins.

·         Helps the muscles fully replenish muscle glycogen.

·         Consumption of protein and carbohydrates is essential.

In part 2 of Nutritional Timing for Athletes I will be providing you with some examples of what supplements/foods to be eating during those periods.

So, until next time

Stay Strong