If you’re going to work out, why not make the most of it with optimized nutrition?
The nutrients you provide your body and when you take them, known as “nutrient timing,” can significantly affect how your body responds to exercise (1). The nutrient timing of food and supplements can be broken down into three distinct phases: pre-workout, mid-workout, and post-workout. Each one is important and sets the stage for the next phase. Missing out on proper nutrient delivery during these critical times could be hindering your progress; and while different training goals may require different nutrient timing strategies, the importance of these three phases remains the same.
The pre-workout period is a crucial time to prime the body both mentally and physically, setting the stage for the most productive workout possible. Endurance athletes not only need increased blood flow and nutrient delivery, but also increased mental clarity and drive to push through lactic acid accumulation (2). Power athletes need to prime muscles with cellular energy and be mentally sharp for the fast-paced, dynamic environment in which they operate (3). All athletes need to enter training adequately fueled, focused, and hydrated. Try adding e+™, AMPED™ Power, or Isagenix Coffee to better prepare your body during the pre-workout period.
The body’s requirement for fast-acting fuel is vital in the mid-workout phase to continue to perform at peak levels (4). Endurance athletes need an easily digestible carbohydrate source, such as Replenish™, that enters the bloodstream quickly to help offset fatigue and sustain continued effort (5). In contrast, power athletes require smaller doses of high-energy carbohydrates to maintain optimal energy levels (6). Regardless of the type of activity, every athlete needs excellent hydration during training to support top performance (7, 8). During your workout, reach for Replenish to sustain energy levels and maintain hydration.
If the body was properly primed and fueled in the pre- and mid-workout phases, the post-workout phase offers the best time to rebuild muscle and make targeted performance gains. Both endurance and power athletes will need to rebuild and support muscle protein synthesis by using a high-quality source of protein, like IsaPro®, to help in rebuilding damaged tissue (9, 10). In general, endurance athletes will need more carbohydrates to refill their fuel supplies while power athletes will require less (11).
A final consideration during the post-workout phase is using an Adaptogen-rich product, such as Ionix® Supreme, for better recovery and an overall restorative effect.*
With nutrient timing, you can prime the body for action in the pre-workout period, sustain performance mid-workout, and enhance recovery post-workout. By focusing on the right nutrition at the right time, you can give your body the best support to help you reach your athletic performance goals.
Note: This article is also found in our Fall issue of the Isagenix Research and Science newsletter.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
- American College of Sports Medicine, Dietitians of Canada, American Dietetic Association. Joint Position Statement: nutrition and athletic performance. Med Sci Sports Exerc. 2000; 32(12): 2130.
- Bassett DR, Howley ET. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Med Sci Sports Exerc. 2006; 32(1): 70-84.
- Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011; 29(sup1): S67-77.
- Gleeson M, Bishop NC. Elite athlete immunology: importance of nutrition. Int J Sports Med. 2000; 21: S44-50.
- Currell K, Jeukendrup A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008; 40(2): 275.
- Baechle TR, Earle RW. Essentials of strength training and conditioning. Human kinetics, 3rd ed. 2008.
- Von Duvillard SP, Braun WA, Markofski M, et al. Fluids and hydration in prolonged endurance performance. Nutrition. 2004; 20(7): 651-656.
- Sawka MN, Burke LM, Eichner ER et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007; 39(2): 377-390.
- Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(1): S29-S38.
- Moore DR, Camer DM, Areta JL et al. Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Appl Phys Nutr Metab. 2014; 39(9):987-997.
- Betts J, Williams C, Duffy K et al. The influence of carbohydrate and protein ingestion during recovery from prolonged exercise on subsequent endurance performance. J Sports Sci. 2007; 25(13): 1449-1460.