You’re working hard, pushing yourself on every rep. But have you ever considered that WHEN you eat may be as important as WHAT you eat? So, without any further ado. The sky is the limit for you as a devoted athlete or serious fitness buff. Like most people, you’re looking for every edge that can help you maximize your gains. Why not take a closer look at how you eat? Research shows that when you eat your food and take in nutrients can impact your strength and hypertrophy gains.
Ready to take your gains to the next level? Let’s explore the science of diet timing, so it can help you along your fitness journey. First, let’s look at how when you eat affects strength training performance.
The Science Behind Nutrient Timing
What is nutrient timing? It’s when you consume calories and nutrients in relation to your workouts. Studies show how you time your protein and carbohydrate consumption can affect muscle protein synthesis and, hence how your muscles hypertrophy or grow.
In support of this, a study published in the Journal of the International Society of Sports Nutrition showed that consuming protein before and after workouts enhances muscle hypertrophy and strength gains. The researchers also recommend consuming protein sources that contain a high ratio of essential amino acids, including branched-chain amino acids, like leucine Let’s first look at pre-workout nutrition.
Pre-Workout Nutrition: Fueling Your Performance
When you’re about to launch into a workout, you need adequate fuel and nutrients on board. Macronutrients (protein, carbohydrates, and fats) supply the energy your body needs to carry out its muscle-building mission. You mostly use carbohydrates and fats as fuel during strength training and aerobic workouts. Protein is not a major fuel source during exercise. You use it as fuel only during stressful conditions like intense exercise and starvation. But you still need protein for muscle repair.
Experts recommend consuming a pre-workout meal that contains a 3:1 ratio of carbohydrates to protein, along with a modest amount of healthy fats. Getting adequate macronutrients on board can improve your performance and support muscle recovery after your workout is over. Experts recommend eating a balanced meal 1-3 hours before training to optimize energy levels and endurance.
Post-Workout Nutrition: Maximizing Recovery and Growth
So, you fueled up well before your workout, but now you’re finished, and you’re exhausted. How soon should you have the post-workout meal or snack? There’s the concept of an “anabolic window.” It suggests that there is a critical period after a workout when consuming a nutrient-rich meal or snack will maximize muscle growth and help you recover faster from your workout.
Years ago, fitness experts believed the anabolic window was short, between 30 minutes and 2 hours. If you didn’t eat a meal or snack during that time, you wouldn’t muscle hypertrophy or recovery. While it’s beneficial to consume carbohydrates and protein in a ratio of 3 to 1 within this window, some studies suggest that the window is wider, and you still can get benefits when you eat within 24 hours after a workout or even longer.
Fasted vs. Fed Training: Which is Better?
Training, including strength training, while fasting has become more popular in recent times. But is it a smart idea? The idea behind doing it is fasted training helps burn more fat to reveal the muscles underneath. There’s also some evidence that fasted aerobic exercise triggers cellular adaptations that are beneficial for health. However, the impact it has on muscle growth is less clear.
One study of men who fast during Ramadan found that training in the fasted state vs. a fed state didn’t impact muscle gains or body composition. Still, strength training in a fasted state could impair strength training performance. In other words, you may not be able to lift as much or do as many repetitions when you’re fasted and have low glycogen stores.
Meal Frequency and Timing: Does It Matter?
Meal timing was once a thing. The idea is that when you eat and how often affects training outcomes and strength gains. You would hear recommendations to eat as many as six small meals a day to supply your body with macronutrients, particularly protein. But the thinking has changed. Recent research suggests that total daily protein intake is more important than how often you consume it. However, getting moderate amounts of protein with each meal can still support muscle protein synthesis by supplying your body with a continuous supply of amino acids.
Practical Tips for Optimizing Diet Timing
To optimize diet timing for strength training, consider the following strategies:
- Consume a balanced meal with protein and carbohydrates 1-3 hours before training.
- Prioritize protein intake within two hours post-workout to support recovery.
- Distribute protein intake evenly across meals to maximize muscle protein synthesis.
- Tailor your diet timing to your specific training goals and schedule.
Conclusion
It’s clear that what you eat matters for maximizing strength-training gains. By planning your meals and timing them in a way that supports muscle growth and recovery, you’ll recover faster and make more reliable strength and hypertrophy gains. As with any nutritional strategy, it’s essential to tailor diet timing to individual needs and goals for the best results.
References:
Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5. doi:10.1186/1550-2783-10-5
- Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A. E., Kleiner, S. M., Jäger, R., … & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. doi:10.1186/s12970-018-0242-y
- Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism, 11(1), 109-132. doi:10.1123/ijsnem.11.1.109
- Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Urbina, S. L., Hayward, S. B., & Krieger, J. W. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ, 5, e2825. doi:10.7717/peerj.2825
- Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., … & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331. doi:10.1113/jphysiol.2012.244897.
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
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