Hierarchy of Importance:
- The total amount of macronutrients by the end of the day (24hrs) is most important, 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.
- Positioning macronutrients immediately surrounding training results in superior effect.
- During training carbs, protein, and electrolyte concerns are practically nil when training does not exceed 60 minutes when proper pre nutrition is in place.
- Post exercise nutritional demands vary according to the intensity, duration and frequency of the activity.
- Post exercise nutrition should function as an extension of the objectives of the other phases.
Protein Post Exercise
- An all-purpose recommendation for the immediate post exercise protein dose is 0.25g/lb. of target body weight.
- Total amount for the day is far more important than the specific amount post exercise.
- The total amount of high quality protein should be the primary focus, with type/speed of absorption being a secondary concern.
Carbs post Exercise
- Daily needs for an endurance athlete range from 7-10g/kg.
- Maximal post exercise glycogen synthesis rates occur at a dosing range of 1-1.85g/kg ingested every 15-60 minutes for up to 5 hour post exercise.
- An hourly dose of 1.2g/kg appears to yield maximal glycogenesis
- Daily needs for a power athlete range from 5-7g/kg.
- Rate of glycogen synthesis rates is not a concern, as long as it can be comfortably consumed without impinging on total allotment for the day.
- An immediate post exercise target is 0.5g/lb. of ideal target weight.
- Speed of glycogen resynthesis is only a concern when pre and during training carbs are absent or insufficient and multiple bouts of depletion training in a single day.
- After glycogen depletion, delaying post exercise carbs by 2 hours versus immediate ingestion has resulted in a 45% slower rate of glycogen resynthesis.
Fat Post Exercise
- High Amounts of post exercise fat (165g) does not reduce 24 hour glycogen synthesis.
- If you do not train the same muscles to glycogen depletion more than once a day shouldn’t be concerned with a normal fat intake.
- There is no need to spike insulin for recovery purposes.
- Getting enough total substrates surrounding the training bout suffices.