Nutrient Timing and Exercise
Author Information
Author(s): Chad Kerksick, Travis Harvey, Jeff Stout, Bill Campbell, Colin Wilborn, Richard Kreider, Doug Kalman, Tim Ziegenfuss, Hector Lopez, Jamie Landis, John Ivy, Jose Antonio
Primary Institution: University of Oklahoma
Hypothesis
The timed ingestion of carbohydrates, proteins, and fats may significantly affect the adaptive response to exercise.
Conclusion
Nutrient timing can enhance recovery, muscle protein synthesis, and performance in athletes.
Supporting Evidence
- Maximal endogenous glycogen stores are best promoted by a high-glycemic, high-carbohydrate diet.
- Post-exercise consumption of carbohydrates and proteins can enhance muscle glycogen re-synthesis.
- Ingesting carbohydrates during exercise can improve performance and maintain blood glucose levels.
- Pre-exercise ingestion of protein and carbohydrates can stimulate greater training adaptations.
- Adding creatine to carbohydrate and protein supplements may facilitate greater adaptations to resistance training.
Takeaway
Eating the right foods at the right times can help athletes recover better and perform better during exercise.
Methodology
The position statement reviews existing literature and provides recommendations based on scientific evidence regarding nutrient timing before, during, and after exercise.
Potential Biases
Potential bias may arise from the authors' affiliations with sports nutrition organizations.
Limitations
The position stand does not provide one-size-fits-all recommendations as individual needs may vary.
Participant Demographics
Adult male participants, primarily athletes.
Statistical Information
P-Value
p<0.05
Statistical Significance
p<0.05
Digital Object Identifier (DOI)
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