If you are wanting optimal results from your training nutrient timing is crucial, the first and most important thing is to eat clean and to make sure you hit your calorie requirements for the day. If you want to build muscle or lose fat you have to know what eat and when to eat it, just guessing your calorie needs and what foods to eat isn’t going to cut it when your looking for results.
Here is a summary of the key principles behind nutrient timing
The science behind nutrient timing comes down to hormones. Hormones are responsible for fat loss, muscle growth and other bodily functions, the key hormone that needs to be under control is the hormone insulin. When we eat carbohydrates the body releases insulin. Some carbohydrates are released into the blood stream quicker than others, for example simple carbohydrates such as white rice, fruit or white bread will give you a bigger insulin spike than complex carbs. To keep insulin levels under control we should stick to a diet rich in complex carbohydrates such as brown rice, sweet potato’s and oats. This will give our body a steady release of energy throughout the day and will keep our insulin levels under control.
How To Build Muscle
After exercise, your muscles are particularly sensitive to incoming nutrients. This is known as the “golden window of opportunity” this is when protein and carbohydrate are more “anabolic” than if they’re consumed at any other time. So basically after an intense training session our muscles become depleted and need replenishing, carbohydrates consumed post workout will replenish glycogen storage and boost protein synthesis.
Those looking to lose body fat should limit carbohydrate consumption immediately post-workout, this will prevent your body going into a catabolic state when trying to lose body fat. Those looking to build muscle should look to keep carbohydrate intake up all day to keep the body in an anabolic state to stimulate muscle growth.
Whey protein is suggested as a better option post-workout due to its fast absorption rate, amino acids from the protein reach the muscles at a faster rate, which is ideal for repair and recovery, protein shakes consumed intra-workout have been proven to boost protein synthesis
Taking all this into account it is more important that you hit your total macro nutrient targets for the day, however nutrient timing can accelerate fat loss and muscle gain and is very important to get right to see the best results from your diet and training.