Nutrient timing - ISSN position

here's some research pre-published on pubmed today stating the updated ISSN positon on nutrient timing. They pretty much lay down what we've talked about during our discussions on nutrient intake during & after training. We haven't really discussed pre-training nutrition, which is important. I'll have to get around to that, but it's mentioned here & I pretty much support the idea of carb/protein ingestion before training (exactly when depends on your digestive capabilities, but 1-2 hours before would be my advice if possible)
Here you can read for yourself:

J Int Soc Sports Nutr. 2008 Oct 3;5(1):17.

International society of sports nutrition position stand: nutrient timing.

Kerksick C, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy J, Antonio J.

ABSTRACT: Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1.) Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO or ~ 8 - 10 g CHO/kg/d), and ingestion of free amino acids and protein (PRO) alone or in combination with CHO before resistance exercise can maximally stimulate protein synthesis. 2.) During exercise, CHO should be consumed at a rate of 30 - 60 grams of CHO/hour in a 6 - 8 % CHO solution (8 - 16 fluid ounces) every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 - 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise. 3.) Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training. 4.) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-synthesis. 5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis. 6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions. 7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training. 8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.

Post workout nutrient intake

Ok before we start I’ve had a few people emailing me about nutrition. I’d just like to point out that these observations are not the definitive answer for your training needs. These observations are an ongoing study that is occurring in the field of training nutrition. I expect they will mutate over time as we gather more information. Also, like everything else, individual variation plays a part as well. So, bear in mind that although these are the finding we can draw from today’s research, there could be some changes over time.

Now on with the show:

Most of the information for this has come from the books “Power Eating” by Kleiner & “Nutrient Timing” by Ivy & Portman & I recommend everyone who has an interest buy both these books.
Like last time we’ll split our plan into first goals we wish to achieve from our Post-workout nutrition:


After training get (or keep) us in an anabolic state
Speed elimination by increasing blood flow
Replenish glycogen stores
Initiate tissue repair
Reduce muscle damage & boost the immune system

First let’s look at how easy it is to fall into a catabolic state



Notice how timing plays such a crucial role in your post exercise nutrition plan. Just a 3 hour delay in getting your post-exercise nutrition can push you into a catabolic state. 1



Insulin levels are also raised most by consuming a protein/carb drink 2. This actually causes blood flow to the muscles to increase, so you get more nutrition to the cells & remove waste faster. 3



For the immunity we have increased levels of plasma L-glutamine when protein-carbohydrate is consumed 4.



Also there is performance enhancement on your following training session when you consume a protein-carbohydrate post workout shake instead of simply carbs 5.

So, you can see there is some evidence about mixing simple carbs & proteins for a post workout recovery drink.

Here are the guides I would suggest at the moment:

Protein 30 grams
High glycemic carbs 40-50 grams
BCAA’s 1-2 grams
L-glutamine 5 grams
Vit c 60-120mg
Vit E 80-400 IU.

The best way to consume these:

Here’s the best way to consume the above after exercise nutrition.

Straight after your exercise, but before your cool-down stretch have your BCAA’s , l-glutamine (also a good time if you supplement with creatine to take that as well).

Now do your cool down

After cool-down now consume your protein-carbs-vitamins.

(NOTE: there has been some possible concern raised about vitamin E & health issues, so these rules may be modified if these prove to have some foundation).

New research recently

New research in the American journal of Physiology, Endocrinology has found that co-ingestion of carbohydrate during recovery does not further stimulate post-exercise muscle protein synthesis when ample protein is ingested 6, which has thrown the whole issue open once again, but this is one study that is against the general tide of research, but do bear in mind that this subject is not a closed book & a definitive answer is still some way off.


1 Levenhagen, D.K., Carr, C., Carlson, M.G.,et al., “Postexercise protein intakeenhances whole-body and leg protein accretion in humans.” Medicine and Science in Sports and exercise, 34: 828-837, 2002.

2 Zawadzki, K.M., Yaspelkis, B.B., Ivy, J.L., “Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise” Journal of Applied Physiology, 72: 1854-1859, 1992.

3 Laakso, M., Edelman, S.V., Brechtel, G., Baron, A.D., “Decreased effect of insulin to stimulate skeletal muscle blood flow in obese men: a novel method for insulin resistance.” Journal of clinical Investigation, 85: 1844-1852, 1990.

4 van der Schoor, P., et al., “Ingestion of protein hydrolysate prevents the post exercise reduction in plasma glutamate.” International Journal of Sports Medicine, 18: S115, 1997

5 Williams, M.B., Raven, P.B., Donovan, L.F., et al., "Effects of recovery beverage on glycogen restoration and endurance exercise performance," Journal of Strength and Conditioning Research, 17: 12-19, 2003

6 Koopman R, Beelen M, Stellingwerff T, Pennings B, Saris W.H., Kies A.K., Kuipers H, van Loon L.J., "Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis." American journal of Physiology, Endocrinology and metabolism, Sep;293(3): E833-42, 2007.