Unlock More Performance Gains With Nutrient Timing


Nutrient Timing (What, Why, and How)

Video taken from the channel: Cody Boom Boom McBroom


Weight Loss Success with Nutrient Timing

Video taken from the channel: Rebecca Regnier


Best Times to Eat for Fat Loss | Brian DeCosta

Video taken from the channel: Bodybuilding.com


The RP Diet 2.0 | Chapter 4 | Nutrient Timing

Video taken from the channel: Renaissance Periodization


Structuring Nutrient Timing for Hypertrophy | JTSstrength.com

Video taken from the channel: Juggernaut Training Systems


Nutrient timing uncovered How important is food timing?

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Lecture 4: Nutrient Timing (Nutritional Priorities with Dr. Israetel)

Video taken from the channel: Renaissance Periodization

Nutrient timing means consuming particular foods at specific times correlated with your training schedule. Timing your meals and snacks to correlate with your training increases the way your body utilizes fuel to potentially benefit performance. It is a highly individualized concept aimed at matching an athlete’s food intake with performance goals, endurance, intensity, duration, daily training, long-term training, recovery and body composition. Nutrient timing is not limited to endurance sports. In power sports and weight training, protein ingestion before and/or during has been shown to increase anabolic gains.

Although resistance training also depletes muscle glycogen, replenishing carbohydrates during training hasn’t shown to. Nutrient Timing. Finally, nutrient timing is the key to maximizing muscle hypertrophy. Regardless of how you work out and what your training goals and body type are, you need to get certain nutrients into your body within a window of time of your training session. What does all this mean?

Unlock More Performance Gains With Nutrient Timing Eating well is important for us all, but athletes need to take their fueling habits a step further by attaching a. Unlock More Performance Gains With Nutrient Timing Read Article. By Joanne Kelly In Nutrition. How to Optimize Plant Protein For Performance Read Article. Nutrition.

12 Nutrition Hacks That Can Kickstart Weight Loss “Wait, you do what? Does that really work?” That’s exactly the response I get when I tell non-dietitian friends about some. Nutrient Timing: The Means to Improved Exercise Performance, Recovery, and Training Adaptation Article (PDF Available) in American Journal of Lifestyle Medicine E-pub ahead of print ·. In this way, nutrient timing, or the science of when to eat, is becoming an important part of nutritional planning. By choosing your food wisely, even if you’re eating the same number of calories each day, you can up regulate your metabolism, shift your hormonal profile and alter the composition of your weight gain and weight loss.

Nutrient timing can maximize glycogen stores and improve workouts. Metabolic “up-regulation” doesn’t always scale directly with food intake and too much of any nutrient, regardless of timing, can result in body fat gains. Using nutrient timing while still eating too much food will result in fat gain. The enclosed recommendations are suitable for researchers, practitioners, coaches and athletes who may use nutrient timing as a means to achieve optimum health and performance goals. This position stand is divided into three primary sections: pre-exercise, during exercise and post-exercise.

Simply put, nutrient timing means being mindful of when to eat, rather than just what to eat. Its premise is to support optimal performance during a training session, provide all that is needed for muscle growth, exploit glycogen replenishment after activity, and follow a diet that promotes growth and repair around the clock.

List of related literature:

Certain nutrients have been shown to boost performance for some types of events.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Optimizing preexercise muscle glycogen stores (i.e., >150 mmol/kg muscle) increases time to exhaustion by as much as 20% and increases aerobic endurance performance by reducing the time taken to complete a given workload (Hawley et al. 1997).

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Nutrient timing for peak performance.

“Successful Coaching” by Rainer Martens
from Successful Coaching
by Rainer Martens
Human Kinetics, Incorporated, 2012

Another study in the Soay ram recapitulated the effect of short-day photoperiod to reduce food intake (Fig. 14.5), also showing reciprocal changes in expression of the NPY and POMC genes, such that short-day NPY gene expression was reduced and POMC gene expression was increased (Fig. 14.6).

“Animal Models for the Study of Human Disease” by P. Michael Conn
from Animal Models for the Study of Human Disease
by P. Michael Conn
Elsevier Science, 2013

Both an increase in capacity (Imax) of a low-affinity system and induction of a high-affinity system may enhance the uptake capacity at a low nutrient supply (Fig. 9.6B).

“Plant Physiological Ecology” by Hans Lambers, Rafael S. Oliveira
from Plant Physiological Ecology
by Hans Lambers, Rafael S. Oliveira
Springer International Publishing, 2019

During the feeding/wake period, there is a peak in expression of the appropriate gastrointestinal tract enzymes that are required for optimal absorption and digestion of nutrients.40 Thus, the circadian patterns of metabolic gene expression may facilitate the switch between the daily cycles of fasting and feeding.

“Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features” by Meir H. Kryger, Thomas Roth, William C. Dement
from Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features
by Meir H. Kryger, Thomas Roth, William C. Dement
Elsevier Health Sciences, 2010

In optimal conditions, during the tapering of training intensity, IGF-I level will increase above baseline levels and will be associated with improved performance; however, this does not occur always.

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

This means that the cells, enzymes, and hormones when stimulated with the right supply of nutrients (through eating right at the right time) quickly learn to let go of fat stores, improve metabolic rate, and work at increasing lean tissue (stronger bones and denser muscles).

“Don'T Lose Your Mind, Lose Your Weight” by Rujuta Diwekar
from Don’T Lose Your Mind, Lose Your Weight
by Rujuta Diwekar
Random House Publishers India Pvt. Limited, 2011

Periods of high heat/high humidity can be expected to result in the opposite effect: a decrease in voluntary feed intake, leading to slower growth, reduced egg production and a lower efficiency of feed conversion.

“Nutrition and Feeding of Organic Poultry, 2nd Edition” by Robert Blair
from Nutrition and Feeding of Organic Poultry, 2nd Edition
by Robert Blair
CABI, 2018

As the body is conditioned, the number of mitochondria per cell increases, the Krebs cycle and the ETS run more efficiently, the number of capillaries increases, fats are respired more efficiently and for longer periods, and weight control becomes easier.

“Concepts in Biology' 2007 Ed.2007 Edition” by Enger, Eldon Et Al
from Concepts in Biology’ 2007 Ed.2007 Edition
by Enger, Eldon Et Al
Rex Bookstore, Inc.,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This is just… well, wrong. It’s been proven that you can consume all of your protein in one meal and be totally fine. A big meal = a big spike in insulin, a small meal = a small spike in insulin.

    You can be in a fasted state and still have amino acids readily available in your bloodstream, as is the case with IF. If you’re that concerned about it, supplement with HMB. HMB is metabolized into leucine but, unlike BCAAs, won’t have an impact on insulin (i.e., won’t break your fast).

    I don’t know if this video was made before adequate research had been done on fasting or what, but, you’re giving a LOT of false information in this presentation.

  • Really good series of videos, thanks a lot. So for nutrient timing throughout the day, would you recommend something like

    higher fat + medium protein + lower carb
    medium fat + medium protein + medium carb
    Training (with intra / post workout recommendations)
    low fat + medium-high protein + high carb

    Just as a rough template, I’m new to nutrient timing, coming from an IIFYM background, thanks a lot! 

  • Mike, instead of a whey/gatorade mix for an intra shake, would a bcaa/glutamine/gatorade shake be less efficient? I eat a whole meal immediatley after training, example: chicken breasts, white rice with tomatoes, asparagus. 

  • Timing doesn’t actually matter at all except for making sure you have energy during your workout. 4-6 meals is helpful, but it doesn’t matter WHEN

  • Are omega 3 & 6 considered as fats?

    Just wondering if it would be more optimal to consume them at different times to not affect digestion?

  • As a 280lbs lifter, 280 grams of protein would be physically and financially impossible for me with regular food. Thank god for protein powders.

  • I wanna do a proper mesocycle, but my right elbow and right hip hurts every rep, its probably damaged from years of going for zero RIR every session with no deloads. I’m 28. I know that 1 week of deload is not enough to heal my joints, they hurt for more than a year now.
    What shall I do now?

  • Nice video! Exactly what I’ve been looking for. But on another note…does anyone else think that Brian looks kinda like Robert Downey Jr.?

  • You’re seriously a fucking genius Mike. Love the content and the honest perspective. Not overly accentuating or anything. “This is just 10%” perfect. Love from Denmark

  • These are pretty straightforward guidelines, but I’m wondering how much difference this makes compared to say doing an extra set of work per major lift, getting adequate sleep, or eating creatine? Outside of published papers, I see guidelines for training and recovery a lot, but rarely is the effect-size quoted, or the relative importance of each intervention. Is it more important to buy a protein supplement to get to 1g/lb, or to buy creatine (assuming you respond to creatine)? Can a novice reasonably get away with 0.5g/lb of protein and no creatine?

    Obviously advanced and/or competitive athletes need every marginal gain possible, but on the other hand maybe for novices who are training on their own (outside of a study and without a coach) the number one thing to worry about is consistency in the gym as long as adequate but not necessarily optimal calories and moderate to high protein are consumed? (And for all I know, a reasonable focus on diet guidelines may actually help consistency in such people!).

  • Brother, I have been doing gym for two months, I have light fat on my stomach and my body height is 5 feet 4 and weighing 65 kg. I wish I will reduce my body fat and try to increase a little bit, and make a cutin in the body, but my brother is busy for 2 months Even after the weight of my body did not diminish but weight was released due to various muscles being grown. Now I am very worried how can I fix my body? What should I be out of work if you told me I would have been very good

  • Any difference in carbohydrate type such as fructose base or glucose base. (Ie: save rice/potatoes for around workouts and fruit for other times)

  • interesting. so I guess peanut butter in my post-workout shake is probably not ideal because the facts are delaying absorption of the carbs and protein that comes with it.

  • Dr Mike yet another excellent video perfectly explained as always with both science applied and practical hands on knowledge and experience that completely and easily optimizes any style of workout thank you so much!!!!!!!����������

  • For someone training twice a day, how would you alter the timing so that it is optimal for both sessions? Example would be training in the morning and training in the evening, around 5-8 hours in-between training sessions

  • Thanks for this video series, it’s been a big help.

    So approximately how many grams of protein do you recommened intraworkout? I was thinking just a scoop of whey (20-30g protein) and 4x that amount in carbs from gatorade.

    Do you recommend one source of intra-workout carb over another? gatorade, or waxymaize, or something else?

    And on ingesting so many calories intraworkout, would you be worried about taking away blood flow from muscles with all the digestion going on?

  • Good video! but one question: do you know any studies supporting the claim, that you need proteins every XYZ hours? I think we might underestimate the storage capabilities of the GI tract when it comes to protein supply to the body of a lifting person. Over the course of ages of evolution, mankind developed the ability to deal with a vast irregularity of food intake.

  • Absolute nonsense i eat 15 bananas a day plus 2 eggs. Plus other fruit and vege. No other traditional protein foods. I fast 36 hours once a week. Over the last 6 months i have gained 10kg of relatively lean bodyweight. I am 57 years old. No hrt. 100kg bodyweight. Height 6’5″.I have some of my best training sessions 18 hours into the fast. I can power clean 110kg. Full squat 200kg. And deadlift 250kg. How does that fit the accepted paradigm?

  • In your book “The Renaissance Diet” in the Nutrient Timing chapter (chapter 4), the tables on “Post-training Carb:Protein Ratios” and “Second Meal Post-training Carb:Protein Ratios” show exactly the same values/recommendations. Is this a typo?

  • I would love to know how rest days would be handled. I think I know from being a long time follower of Mike and all things RP, but I always like the validation in video form. Thanks again, JTS, for the awesome content!

  • A few questions I would always like to ask after a lecture like this. If it is true that cutting and IF:ing will make your muscle’s break down, why on earth do we not see this happening in real life?

  • Great knowledge sharing ��
    With regards intra-workout carbs: I found these very useful when competing as an elite endurance athlete and I was doing multiple sessions per day and north of 20hrs training per week. But nowadays (having stepped away from competing two yrs ago) I see no value. I’m still training 60-90min/day but with a good diet there’s no need for intra-workout carbs, IMO.

  • hey Brian, i find myself torn between average joe and athletic joe!!! i am 68 years old, i had open heart surgery 1 month before my 66th birthday, but today i am stronger and healthier than i have ever been in my life!! i believe i got a good 20 years of my life back, as i has 90% blockages in 4 of the arteries in my heart!! for about a year before the surgery, i could`t go anywhere or do anything, as i`d get a burning pain in my lower chest/upper abs area from being too active. a visit to the Doc`s told me it was my heart, but it took a year of tests and scans before we could nail it to a pupposed cause. about 2 1/2 months after the surgery, the hospital had me come in to their gym to do cardio for 5 mandatory sessions, after that i was left to my own devices!! they did want to know what i was going to do for exercise now that i was done in the hospitals gym. i told them about a new gym that opened in my area. i had started taking hour long walks in early May, 2017 and noticed the gym on my walks. i promised the hospitals gym i`d call them when i got him. i called the gym, and was invited in for a tour, this was on July 26th, 2017. when i left the gym after a tour, i knew i was in, i just had to fill out the registration form, and here i am 2 years later!! i did cardio for about 3 weeks, and then i kicked cardio to the curb and went into full weight training. i love it so much i`m at the gym 6 days a week. i still take my hour long walks, and with my fitbit, i try my best to get my 10,000 steps in everyday!! i usually average around 11,000 to 15,000 steps a day. i`m going to need to do some math to figure out how much water is 1/2 my body weight, or ask google to do it for me!! i`m still overweight, but i am slowly losing some of it and making some great gains too!! thank you so much for sharing my friend, with love from Wes!!! hugs!!!

  • So with a 4:1 carb/protein ratio during training and a 3:1 after training I would have to eat a pile of carbs. For example, if I add a 30g scoop of protein to my shake I would have to add 120 grams of carbs to my during workout shake? Then after training, I would have to add 90 grams of carbs to my workout shake if I added 1 scoop of protein. Could this be right? Seems like a lot.

  • these are some serious nuggets. Thx Doc. when is the book coming? my schedule allows for only two meals a day, so compared to the optimal case (4 to 6 meals), how bad is that?

  • This is great and informative. Most people are doing these weird yoyo diets and even “larger” individuals are trying to jump on the KETO train which is good but they dont do it correctly… EVER!!! So keep up the good work brother! Keep the info coming.

  • I’m a Certified Personal Trainer with NSCA CSCSknowledge, NASM PES and NASM CES certifications. Would you still recommend this book for me wanting more info to better help my clients? Or would you point me to another RP resource?

  • 6:28 “Heck”

    Mike is really pulling it together for these small videos. In videos longer than 10 minutes his swearing usually increases exponentially over time.

  • Thanks for posting.

    Suggestion: Could you do a medium Joe/Jane next time as well? That is people who aren’t average any longer, have their routine going, yet aren’t quite at the athlete level. But are working to get there.

  • My diet is good but i don’t have food scale. Im a skinny fat no pic in my biceps skinny legs and belly fat in my stomach. im training 5 days a week. So my question is can do cardio? how many minutes or times a week before or after training?