Nutrient Timing For Training Days – Pre Exercise

Hierarchy of Importance:

  • The total amount of macronutrients by the end of the day (24hrs) is the most important consideration. Timing is secondary.
  • Through the day, there is a constant overlap of meal absorption, negating the need to split hairs over the precision of meal placement

Pre Exercise

  • The objective of both pre and during exercise nutrition are to maintain sufficient levels of hydration, blood glucose, and amino acids.
  •  Positioning macronutrients immediately surrounding training results in superior effect.

Pre-Exercise Protein Intake (60 min before training)

  • A solid meal consisting or shake of .25g/lb. target body weight…stick to foods that you prefer. *A solid meal consisting or shake of .25g/lb. target body weight…stick to foods that you prefer.
  • A quick digesting protein such as whey is the best choice.
  • Total amount for the day is far more important than the specific amount pre-exercise.

Pre-Exercise Carbs Intake (2-4 hours before training)

  • 140-330g is recommended if carbs are limited or nonexistent in competition.
  • A solid meal consisting or shake of .25g/lb. target body weight…stick to foods that you prefer.
  • Low to moderate volume resistance training bouts may not be depleting enough to derive performance benefits from pre exercise carbs.

Pre-Exercise Fat Intake

  • Pre loads do not increase performance or decrease glycogen breakdown during training.
  • Fat loading carries more risk than benefit.

Tomorrow I will post during exercise intake

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