Have you ever heard someone say “if you don’t consume protein within 30 minutes of a workout, your workout was a waste” or “eating frequent meals can boost metabolism”? Does eating at specific times really matter? Yes especially as it relates to sports performance! Nutrient timing is the concept of strategically planning when to consume specific nutrients, such as carbohydrates, proteins, and fats, in relation to exercise or daily activities to optimize performance, recovery, and overall health. The idea behind nutrient timing is to take advantage of the body’s metabolic responses to different nutrients at specific times, enhancing their effectiveness and supporting specific goals. It’s important to note that individual nutrition needs can vary based on factors such as workout intensity, duration, and individual goals. Here are a few basic tips for nutrient timing.

Pre-workout

Moderate to high-intensity exercise relies heavily on carbohydrates as a fuel source, however, glycogen stores in the body are limited, therefore can only provide the body with energy for a few hours depending on exercise intensity. What to eat before exercise or sports performance is typically divided into three separate time points: 1-3 hours before exercise, 30-60 minutes before exercise, and/or 15 minutes before exercise. Consuming carbohydrate rich foods during these timeframes are crucial for ensuring the body has sufficient glycogen stores for upcoming exercise. For the 1-3 hours before exercise focus on meals with complex carbohydrates as this allows your body to digest and absorb the carbohydrates, providing a steady release of energy during exercise. Consuming a smaller pre-workout snack with simple carbohydrates is best for 30-60 minutes before a workout especially for shorter, less intense workouts. Quick digesting carbohydrates and those with minimal risk of gastrointestinal distress are recommended for 15 minutes prior to exercise.