INTERNATIONAL SPORTS TIMING PRO
INTERNATIONAL SPORTS TIMING FREE

Traditional CHO loading studies utilized a glycogen depletion phase typically lasting 3 – 6 days prior to increasing CHO intake. Daily ingestion of high-CHO meals (~65% CHO) is recommended to maintain muscle glycogen, while increased ingestion rates are employed (~70% CHO) in the 5 – 7 days leading up to competition as a means of maximizing muscle and liver glycogen stores and in order to sustain blood glucose during exercise. Due to the well-established connection between negative body changes and the depletion of glycogen stores, the concept of CHO loading is likely the oldest form of all the nutrient timing practices. As glycogen levels diminish, exercise intensity, and work output decrease, and frequently muscle tissue breakdown and immunosuppression ensues. Each section concludes with several bullet points that highlight the key findings from each of the areas.īody stores of glycogen are limited, and will last a few hours at best during moderate to high intensity levels (65 – 85% VO 2max) of exercise. This position stand is divided into three primary sections: pre-exercise, during exercise and post-exercise. 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. The purpose of this collective position statement is to highlight, summarize, and assess the current scientific literature, and to make scientific recommendations surrounding the timed ingestion of carbohydrates (CHO), protein (PRO), and fat. However, the ISSN refers the reader to the latest Institute of Medicine Guidelines for Macronutrient intake as a source of more general information. The overall concept of macronutrient ratio planning for the diets of athletes is not addressed directly within this position stand, as there is no one recommendation which would apply to all individuals. Previous research has demonstrated that the timed ingestion of carbohydrate, protein, and fat may significantly affect the adaptive response to exercise. 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. 8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources.

INTERNATIONAL SPORTS TIMING PRO

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. 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. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein 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. 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. 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. 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.

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.

INTERNATIONAL SPORTS TIMING FREE

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.

International sports timing