Fitness Exposé

Bodybuilding Secrets Exposed

  • Facebook
  • Flickr
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube
  • Home
  • Articles
    • Training
    • Diet & Fat Loss
    • Supplements
    • Experiment
    • News
    • Resources
    • Reviews
    • Contest Prep
  • Podcast
    • Fitness Freedom
  • Coming!
You are here: Home / Diet & Fat Loss / Nutrient Timing for Better Gains

Nutrient Timing for Better Gains

February 16, 2018 By Michael Mahony, ISSA CPT Leave a Comment

Nutrient timing fr better gains

Working out may increase your appetite for various foods but knowing when to eat and what to eat is crucial to your health goals. Nutrient timing is a scientific approach to ensure that your body gets the right nutrients at the right time of the day. There are three phases of nutrient timing. Each requires specific nutrient intake according to the workout phases. The three nutrient timing phases are the Energy Phase, Anabolic Phase, and Growth Phase.

The Three Stages of Nutrient Timing

The Energy Phase

The first stage is the Energy Phase which is just before and during the workout. During this time, most of your body is breaking down fuel. Most of your muscle glycogen (the body’s primary fuel) and insulin (blood sugar) is depleted. When you lack these nutrients during the energy phase, you might experience muscle weakness, fatigue, inability to produce more force or to complete more strenuous exercises.

The nutrients you need for the energy phase are proteins and carbohydrates. Pre-exercise intake of a protein-carbs combo is known to aid muscle recovery after exercises. Especially if your aim is muscle gain instead of fat loss, taking more carbs in the middle of your workouts is important.

The Anabolic Phase

The Anabolic Phase is the second stage. This happens within 45 minutes after your workout. During this time, your body is repairing and decreasing inflammation. Within 45 minutes post-exercise, the anabolic (building up) phase requires more carbs. This is to help your body cells absorb more glucose. The process also speeds up the recovery of your muscle glycogen.

You will not get the same favorable results when your carb intake happens 2-4 hours later. Nutrient timing maximizes the results of your workout and yields increased muscle endurance and strength during the anabolic phase.

The Growth Phase

The last phase is the Growth Phase which happens 18-20 hours post-exercise. The goal at this stage is to continue replenishing the muscle glycogen and to maintain the building up process. It is advised to have high-glycemic carbs intake during the remainder of the day up to 2 hours before going to bed.

Higher levels of carbohydrate and protein intake during the growth phase stimulates protein synthesis and glycogen storage. Another great benefit is the release of more serotonin for a more restful night.

Supplement Guides for Nutrient Timing

For the Energy Phase, you need a 4:1 carbohydrate-protein drink. Supplement your drink with leucine, vitamins C and E, sodium, potassium, and magnesium.

For the Anabolic Phase, a 3:1 carbo-protein drink is what you need. Add leucine, vitamins C and E, and glutamine to your drink.

During the first 4 hours of the Growth Phase, you need to take in a 1:5 carbo-protein drink. Snacks like sports drink and energy bar, oatmeal and raisins, whole-grain toast and peanut butter, and nuts and apple are recommended.

Your diet for the rest of the day should include complex carbohydrates with less saturated fats. Examples are eggs, chicken, nuts, seafood, beans, and lean beef.

If you want your workouts to work for you, you need to work on your nutrient timing.

 

Related Posts:

  • No Related Posts

Filed Under: Diet & Fat Loss, Featured

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

News

Toronto Pro Supershow 2016

June 12, 2016 By Michael Mahony, ISSA CPT Leave a Comment

IFBB Arnold Africa 2016

June 9, 2016 By Michael Mahony, ISSA CPT Leave a Comment

IFBB California Pro 2016

June 5, 2016 By Michael Mahony, ISSA CPT Leave a Comment

Coming Soon!

Featured Video

Regaining Focus!

Find out what I am doing to regain my focus.

We Recommend

Increase the internal rotation of your shoulder with the Rotater

New eBook!

Copyright © 2025 by Fitness Expose