About the episode:

This is the second episode in our nutrient timing series, and I will be reintroducing you to the sweet, sweet nutrient called the carbohydrate.

Carbohydrates are the secret weapon of most elite athletes, and research shows that they play an absolutely massive role in recovery from intense exercising and strength training.

If you missed it, you should go back and download part one of nutrient timing series, where I give background on the concept of nutrient timing and I teach you about the best times to consume protein around your workout, how much of it to consume and why the long held belief that you have to consume protein within an hour of exercise might be incorrect.

What You Will Learn In This Episode:

[02:35] The problem your body faces when you do high-intensity exercises and how to overcome it.
[03:26] An overview of the research on carbohydrate timing.
[04:27] How to go about replenishing your muscles energy stores, reduce muscle breakdown and build muscle.
[05:01] The effectiveness of a consuming a carbohydrate and protein shake immediately before and after exercising.
[07:26] The shortcomings of the research on nutrient timing.
[09:13] The practical applications of timing carbohydrates around your workouts.

Resources Mentioned:

Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle.

Splanchnic and leg substrate exchange after ingestion of a natural mixed meal in humans.

Effects of ingesting protein with various forms of carbohydrate following resistance-exercise on substrate availability and markers of anabolism, catabolism, and immunity

Nutrient timing revisited: is there a post-exercise anabolic window?

Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.

Fitness assessment and recovery strategies for soccer.

Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis.

Nutrient Timing: The Future Of Sports Nutrition. by John Ivy and Robert Portman

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