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Most people
are aware that nutrient timing is as important as nutrient composition.
In other words, it’s not just what you eat, but when you eat it that
gives optimal results. As the man says, “Timing is everything.”
Consuming the right foods at the right time can have positive effects on
body composition: which means more muscle and less body fat.
Health-conscious people are told to avoid simple carbohydrates, and for
good reasons. It’s not true all the time and in every situation,
however. Following a heavy workout, there is a metabolic “window” - so
to speak - where the body preferentially shuttles glucose into the liver
and muscles to replace lost glycogen via both insulin-dependent and
non-insulin-dependent transport mechanisms. Translated, this means your
body will shuttle carbs and protein into the tissues you want (muscle)
instead of storing them as fat after a workout.
To carry the
analogy further, the metabolic window doesn’t stay open indefinitely, so
you need to take advantage of the opportunity while it lasts.
A number of
studies have found that a post-workout drink containing simple, high-GI
carbs and protein increases protein synthesis dramatically. The two work
synergistically to create an anabolic environment that’s superior to
either nutrient alone. In addition, some recent work suggests that a
pre-workout drink may be superior to a post-workout drink, and consuming
both may be best of all!
Research
looking at the issue has gotten a great deal of attention in the sports
nutrition world. One particularly interesting study, “Timing of amino
acid-carbohydrate ingestion alters anabolic response of muscle to
resistance exercise.” (Am J Physiol Endocrinol Metab 2001
Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate
and amino acid supplement taken either before or after resistance
exercise. It’s counterintuitive to think taking in these nutrients
before the workout is superior to post-workout, but according to this
small study:
“…results
indicate that the response of net muscle protein synthesis to
consumption of an EAC solution [carb/amino acid drink] immediately
before resistance exercise is greater than that when the solution is
consumed after exercise, primarily because of an increase in muscle
protein synthesis...”
Since this
study was published, several researchers have proposed that providing
amino acids/protein and carbs both before and after a resistance workout
represents the best of both worlds. This is the premise of the book
“Nutrient Timing” by John Ivy and Robert Portman. They present
compelling evidence that the right mixture of nutrients, taken at key
points in the muscle growth cycle, will optimize improvements in muscle
growth, strength, and power, as well as enhance recovery from exercise.
Overall,
there’s a solid body of scientific evidence to support using a blend of
fast-acting carbs and amino acids/protein for both pre- and post-workout
nutrition. It’s definitely a “hot” topic among sports researchers. It’s
also a topic that seems to create endless speculation and conversation
with non-scientists looking to get the most of their time in the gym.
Everyone wants to hear the latest word, it seems.
So
what’s the latest word?
The place to
discover cutting edge research on a topic is to attend conferences where
researchers present their most recent findings. This is a much faster
way of getting current info than reading scientific journals, as it can
take many months (even years!) to publish the work researchers submit
for review and publication.
Each year, I
attend various scientific conferences that apply to my interests,
research, and business. This year I attended the International Society
of Sports Nutrition (ISSN) conference in Las Vegas. The ISSN is a
relatively new organization and this was their third conference to
date.*
A session on
the role of nutrition in exercise and recovery was particularly
interesting. One standout study**, “Effects of protein and carbohydrate
on anabolic responses to resistance training” looked at the effects of
carbs, creatine, and whey - taken alone and in different combinations -
on LBM and/or strength. The conclusion was that the combination of all
three (whey, carbs, and creatine) was the most effective and that there
appeared to be a true synergism between these nutrients. This study also
confirmed that these nutrients, taken both before and after training,
have a greater effect on lean mass and strength than when taken at other
times of the day. I don’t think that comes as a big surprise to most
people “in the know” about such things, but it’s good to see it
confirmed under controlled conditions.
The take
home lesson is this: if you want to optimize your nutrition to gain
muscle mass and strength, it’s vital to consume a combination of
fast-acting carbs and protein during the workout “window.”
Here’s what
I recommend: mix 30-50g of high quality whey with 75-100g of high GI
carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine
monohydrate and drink half immediately before you hit the gym, and the
other half immediately following your workout.
To make it
extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel,
etc.) and add the whey and creatine to that and mix it up. You can “roll
your own” of course by buying various carb powders in bulk. I just like
the convenience of the pre-made carb mixtures myself.
As you can
see, I don’t use a complicated formula for the amounts of protein,
carbs, and creatine to take pre- and post-workout. Why? Because - while
focusing on such minutiae would make me look smart - it probably won’t
have any effects on you. Following the K.I.S.S. (“Keep It Simple,
Stupid”) system works best here. The above formula is more then
sufficient to supply the nutrients required to take advantage of the
metabolic window. Some people take it a step further by dividing the
formula into three parts, to be consumed before, during and after the
workout, but I don’t see the need for that either. I doubt there are any
real benefits to it, but more research is needed there.
This isn’t a
miracle mixture, of course. If your training and/or nutrition over the
rest of the day aren’t up to snuff, this pre- and post-workout drink
won’t make up for those shortcomings. In conjunction with a good
training program and diet however, combining pre- and post-workout
nutrition will clearly add to your success. And remember, it’s not
rocket science, so don’t make it any more complicated then it needs to
be.
*I recommend
that anyone interested in the topic of sports nutrition - lay person or
scientist - should join the ISSN.* Visit their web site at http://www.sportsnutritionsociety.org
for more information.
**Presented
by Dr. Paul Cribb
People that want to know my thoughts on the correct way to lose fat
should read my ebook Diet Supplements Revealed, see this website
www.aboutsupplements.com
If you want to know my thoughts on the best way to set up a diet to
gain weight in the form of muscle while minimizing bodyfat, consider
reading my ebook Muscle Building Nutrition (AKA Brink's Bodybuilding
Bible) at this web site:
www.musclebuildingnutrition.com .
BTW, both ebooks also cover supplements for their respective goals along
with exercise advice.
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for
various health/fitness, medical, and bodybuilding publications. His
articles relating to nutrition, supplements, weight loss, exercise and
medicine can be found in such publications as Lets Live, Muscle Media
2000, MuscleMag International, The Life Extension Magazine, Muscle n
Fitness, Inside Karate, Exercise For Men Only, Body International,
Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For
Doctors.
He is the author of Priming The Anabolic Environment and Weight Loss
Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a
monthly columnist for Physical magazine and an Editor at Large for Power
magazine. Will graduated from Harvard University with a concentration in
the natural sciences, and is a consultant to major supplement, dairy,
and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition
and health found in peer reviewed academic journals, as well as having
commentary published in JAMA. He runs the highly popular web site
BrinkZone.com which is strategically positioned to fulfill the needs and
interests of people with diverse backgrounds and knowledge. The
BrinkZone site has a following with many sports nutrition enthusiasts,
athletes, fitness professionals, scientists, medical doctors,
nutritionists, and interested lay people. William has been invited to
lecture on the benefits of weight training and nutrition at conventions
and symposiums around the U.S. and Canada, and has appeared on numerous
radio and television programs.
William has worked with athletes ranging from professional bodybuilders,
golfers, fitness contestants, to police and military personnel.
Natural
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