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
- 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