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When & What to Eat: Feeding Schedules
John L Ivy PhD Department of Kinesiology and Health EducaCon
University of Texas at AusCn AusCn, TX
Content • Nutrient Timing defined • Three phases of Nutrient Timing explained • Energy Phase
– Pre-‐exercise • Carbohydrate • Caffeine • Nitrate/nitrite supplementaCon
– During exercise • Carbohydrate • Protein
• Anabolic Phase – RehydraCon – Glycogen resynthesis – Protein accreCon and training adaptaCon
• AdaptaCon Phase – Immediately following the Anabolic Phase – BedCme snack
• SeVng up your Nutrient Timing program according to your training schedule • Summary
INTRODUCTION An important determinant of the adapCve response to exercise is the nutriConal status of the individual. While proper nutriCon is certainly important in achieving exercise goals, it has become increasingly evident that when one eats can be just as important as what one eats. That is, the Cming of nutrient intervenCon or “nutrient Cming” can have a significant impact on exercise performance, recovery and training adaptaCon.
NUTRIENT TIMING
Simply stated, nutrient Cming is the delivery of appropriate macronutrients during the (me in which the body is primed to use them most effecCvely. Nutrient Cming as it relates to exercise can be divided into three phases: energy phase anabolic phase adaptaCon phase
ENERGY PHASE
ENERGY PHASE
The energy phase represents the period immediately prior to and during exercise. It can be divided into two periods: Pre-‐exercise period (the hour before exercise)
During exercise period
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PRE-EXERCISE CARBOHYDRATE FEEDING:
EFFECT ON ENDURANCE PERFORMANCE
Experimental Protocol
N = 8, well-trained cyclists Exercise: 80% VO2max to exhaustion Treatments: Provided 45 min before exercise
1. Water 2. 75 g glucose in solution
Foster, C. et al. Med. Sci. Sport 11: 1-‐5, 1979.
0 10 20 30 40 50 60
Cyc
ling
Rid
es
~80%
VO
2max
Water Glucose (75 g)
Minutes Rode to FaCgue
Foster, C. et al. Med. Sci. Sport 11: 1-5, 1979.
7.0
6.0
5.0
4.0
3.0
Serum Glucose (m
M)
0 10 20 30 40 50 60 Time (min)
Water (Control) Glucose
*
*
Foster, C. et al. Med. Sci. Sport 11: 1-‐5, 1979.
Pre-‐Exercise and Improvement
• Sherman W, et al. Carbohydrate feedings 1 h before exercise improves cycling performance. Am J Clin Nutr. 54(5):866-‐870,1991.
• Francescato M, Puntel I. Does a pre-‐exercise carbohydrate feeding improve a 20-‐km cross-‐country ski performance? J Sports Med Phys Fitness. 46(2):248-‐248-‐256, 2006.
• Gleeson M, Maughan R, Greenhaff P. Comparison of the effects of pre-‐exercise feeding of glucose, glycerol and placebo on endurance and fuel homeostasis in man. Eur J Appl Physiol Occup Physiol. 55(6):645-‐653, 1986.
• Karamanolis I, Tokmakidis S. Effects of carbohydrate ingesCon 15 min before exercise on endurance running capacity. Appl Physiol Nutr Metab. 33:441-‐449, 2008.
• El-‐Sayer MS, et al. Carbohydrate ingesCon improves endurance performance during a 1 h simulated cycling Cme trial. J. Sports Sci 15:223-‐230, 1997.
Experimental Protocol • The effects of consuming two different amounts of liquid
carbohydrate 1 h before exercise on the metabolic responses during exercise, and on exercise performance were invesCgated.
• Subjects (N= 9) consumed either 1.1 g (LC) or 2.2 g (HC) carbohydrate/kg body mass or a placebo (P) 1 hour before exercise.
• Subjects cycled at 70% of maximal oxygen consumpCon (VO2max) for 90 mim and then underwent a performance trial.
Sherman et al. Am J Clin Nutr 54: 866-‐870, 1991
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3
6.0
5.0
4.0
3.0
GLUCO
SE (m
M)
500
400
300
200
100
0
INSU
LIN (p
M)
0 30 60 90
Time During Exercise (min)
Placebo 75g CHO 150g CHO
Sherman et al. Am J Clin Nutr 54: 866-‐870, 1991
50
48
46
44
42
40
PERFORM
ANCE
TIM
E (m
in) Placebo
75g CHO 150g CHO
Sherman et al. Am J Clin Nutr 54: 866-‐870, 1991
Pre-‐exercise Suggested Strategy
Approximately 15 to 60 minutes before compeCCon consuming about 100g of simple CHO will provide fuel for exercise and improve performance when nutrient supplementaCon cannot be taken during exercise. Other supplementaCon that should be considered are taking a pre-‐exercise caffeine supplement or consuming inorganic nitrate. (These will be discussed under the topic Super Ergogenic Aids)
SUPPLEMENTATION DURING EXERCISE
Carbohydrate Supplementation During Steady State Exercise 6
0
Plasma Glucose (m
M)
Exercise Time (hrs)
5
4
3
2
1 2 3 4
Cycling at 70% VO2max to Exhaustion
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6
0
Plasma Glucose (m
M)
Exercise Time (hrs)
CHO 5
4
3
2
Placebo
1 2 3 4
Cycling at 70% VO2max to Exhaustion
Effect of Carbohydrate Combinations on Exogenous
Carbohydrate Oxidation
Experimental Protocol Subjects cycled at 63% VO2max for 120
min on 4 different occasions Treatment: 1. Water 2. Glucose (1.2 g/min) 3. Glucose (1.8 g/min) 4. Glucose + Fructose (1.2 + 0.6 g/min)
Glucose alone Fructose alone
Roy, LPG et al. J. Appl. Physiol. 2004
1.4
1.2
1.0
0.8
0.6
0.4
0.2
0.0
Time (min)
Exogen
ous C
HO
OxidaCo
n (g/m
in)
Fruc+Glu Med-Glu High-Glu EGO EFO
0 15 30 45 60 75 90 105 120
Roy, LPG et al. J. Appl. Physiol. 2004
Fat Endogenous CHO Exogenous fructose Exogenous glucose
Rel
ativ
e co
ntrib
utio
n of
su
bstra
tes
to to
tal e
nerg
y ex
pend
iture
(%)
100%
75%
50%
25%
0% Wat Med-Glu High-Glu Fruc+Glu
* * *
Roy, LPG et al. J. Appl. Physiol. 2004
†
Effect of Carbohydrate/Protein Supplementation on Exercise
Performance
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Experimental Protocol Design: Double blind, crossover Treatments: CHO 7.3% CHO/PRO 7.3%/1.8% 1.8 ml/kg ingested every 15 minutes during
exercise and 10 ml/kg at the end of exercise Exercise: 75% VO2max unCl faCgue 15 hours later 85% VO2max unCl faCgue
Saunders, M.J. et al. MSSE 2004 Saunders, M.J. et al. 2004
Ride 1
120
100
80
60
40
20
0
Time to FaC
gue (m
in)
CHO+PRO CHO
Ride 2
*
*
*Significantly greater (p<0.05) than CHO Ride.
Low Calorie Protein/Carbohydrate Supplement with Carbohydrate being a Mixture
of Simple Sugars
Low CHO/PRO Supplementation Increases Variable Intensity Exercise
Performance • N = 15 • Randomized double blind repeated measures design • TREATMENTS • CHO (6.0%) and CHO (3.0%)/PRO (1.2%) provided
as 200 ml/20 min • PERFORMANCE TEST • Cycle for 3 hours alternating between 45 and 75%
VO2max and then cycled to fatigue at 80% VO2max
McCleave E. et al. J Stren Cond Res 25: 879-‐888, 2011
CHO CHO+PRO
Kcals 24 16.9
CHO (%) 6 3.0
Dextrose (%) 6 1
Fructose (%) 0 1
Maltodextrin (%) 0 1
PRO (%) 0 1.2
RaCo of CHO: PRO 2.5:1
Treatment ComposiCon
Both treatments contained the equal amounts of Na+, K+, and Mg2+.
McCleave E. et al. J Stren Cond Res 25: 879-‐888, 2011
SUPPLEMENT COMPOSITION (PER 100 ml) Time to ExhausCon
CHO+PRO CHO
Tim
e to
Exh
aust
ion
(min
utes
)
*
0
10
20
30
40
50
60
McCleave E. et al. J Stren Cond Res 25: 879-‐888, 2011
15% increase in endurance
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CONCLUSION • Periodic supplementaCon with CHO/electrolyte drinks every 15 to 20 min can improve aerobic exercise performance. (30-‐60g CHO per hour)
• Using a combinaCon of simple CHO will increase the rate of CHO uptake, spare endogenous CHO stores and improve aerobic exercise performance
• The addiCon of protein to a CHO/electrolyte sports drink can limit the need for CHO while also improving aerobic endurance
• Example: 3% CHO made up of glucose and fructose and 1.2% protein (whey isolate)
ANABOLIC PHASE
ANABOLIC PHASE The anabolic phase represents the immediate post exercise recovery period. Post exercise the body is highly responsive to nutrient intervenCon. Consuming the appropriate types and amounts of nutrients immediately to 45 minutes aper an acute bout of exercise can: increase rate of rehydraCon increase the rate of muscle glycogen storage reduce muscle damage increase protein accreCon increase training adaptaCon
RehydraOon 34
RETENTION OF FLUID REPLACEMENT
• Exercised subjects in heat unCl there was 1.8 L of fluid loss
• 30 min recovery passive recovery • Then replaced 0.9 L of fluid as water or a carbohydrate/electrolyte soluCon
• 45 minutes later replaced the final 0.9 L of fluid lost
• Then followed fluid recovery for 2 hours González-Alonso, Heaps & Coyle, Int. J. Sports Med 13 (1992).
Fate of the Ingested Volume (n=19)
González-‐Alonso, Heaps & Coyle, Int. J. Sports Med 13 (1992).
Solutions!
2.0"
W"
Flui
d w
eigh
t (kg
)!
CE"
1.5"
1.0"
0.5"
0.0"
Other Fluid and!Carbon Losses!
Urine Losses!
Volume Retained!73 ± 3%!65 ± 3%!
*!
†!
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EFFECT OF A CARBOHYDRATE/PROTEIN
SUPPLEMENT ON REHYDRATION!
Experimental Design
Subjects exercised to dehydrate by 2.5% of body weight.
Immediately aper exercise subjects consumed one of three liquid supplements equivalent to weight loss:
1. Carbohydrate/protein 6g CHO, 1.75g PRO, 45.8 mg Na
2. Carbohydrate 6g CHO, 45.8 mg Na 3. Water Monitored recover for 3 hours
Seifert J et al. IJSNEM 16: 420-‐429, 2006
C/P CHO Water 0
250
500
750
1000
†*
*
TOTAL URINE OUTPUT
Seifert J et al. IJSNEM 16: 420-‐429, 2006
Total U
rine Outpu
t (m
l)
C/P CHO Water 0
20
40
60
80
100 *† *
FLUID RETENTION
Seifert J et al. IJSNEM 16: 420-‐429, 2006
% Fluid Reten
Con
GLYCOGEN REPLENISHMENT Timing of Supplementation for Rapid Glycogen Synthesis
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Gly
coge
n St
orag
e Po
st F
eedi
ng
(µm
ol •
g-1 w
et w
t • 2
h-1 )
0
5
10
15
20 1.5g CHO • kg -1
Immediately Post Exercise 1.5g CHO • kg -1
2 Hours Post Exercise
*
Basal Immediately 2 h Later
Net
Leg
Glu
cose
Upt
ake
(µg
• min
-1 •
100c
c-1 )
160
140 120
100 80 60 40 20
0
*
Amount of Carbohydrate Supplementation
0
1
2
3
4
5
6
7
0.0 0.5 1.0 1.5 2.0 2.5 3.0
CHO SUPPLEMENT g/kg body wt
Provided immediately aYer and 2h aYer exercise
GLYCOGEN SYNTHESIS (µmol/g/h) during 4h of recovery
Increases Glycogen Storage with Added Protein
50
Gly
coge
n St
orag
e (m
mol
/l/4h
)
40
20
10
0
*
CHO-PRO HCHO LCHO
30
55% greater storage
40% greater storage
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0"
1"
2"
3"
4"
5"
6"
7"
0.0" 0.5" 1.0" 1.5" 2.0" 2.5" 3.0"
CHO SUPPLEMENT g/kg body wt
GLYCOGEN SYNTHESIS (µmol/g/h)
PROTEIN + CHO
CHO
0
10
20
30
40
50
CHO-PRO HCHO LCHO
Gly
coge
n St
orag
e (µ
mol
• L-
1 )
180-240 min 40-180 min 20-40 min 0-20 min
Recovery Periods
*
6
5
4
3
2
1
0
MU
SC
LE G
LYC
OG
EN
(m
g/g
mus
cle)
Immediate Post-Ex
2 hr Post-Ex
Glucose Glucose +
Whey protein hydrolysates
Glucose +
BCAA
Glucose +
Casein hydrolysates
Glucose +
Whey protein
a
d
c
b b
c
Morifuji, et al. Amino Acids, 2009
Morifuji M. et al. Amino Acids 38:1109-‐1115, 2010.
Glycogen recovery in 24 hours
0
Muscle glyocgen
stroage
(µmol/g/w
w)
24 h dietary CHO intake (g/kg BM)
120
80
60
40
4 8 10 14
100
20
0 2 6 12
CHO/PRO SUPPLEMENTATION REDUCES MUSCLE DAMAGE
Photomicrographs of control and eccentrically exercised muscle.
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Experimental Design
• Subjects (n = 24) were 21 ± 3 yr old and randomly assigned to 1 of 4 treatment groups: CHO/PRO, Milk, CHO or Water.
• Exercise to induce muscle damage was 6 sets of 10 repeCCons concentric/eccentric contracCons on a Cybex Dynamometer
• Within 10 min aper the compleCon of exercise the subjects consumed 500 ml of their supplement and another 500 ml at 2 h post exercise
Cockburn E., et al. Appl Physiol Nutr Metab 33: 775-‐783, 2008
†
*
§ §
§
1400
1200
1000
800
600
400
200
1200
1000
800
600
400
200
0 0 24 48
M
CHO-‐P
CHO
CON
CK (U
/L)
Mb (ng/mL)
Hours
ƒ§ §
*Ĥ *Ĥ
*
* †
M
CHO-‐P
CHO
CON
Peak Torqu
e (Nm)
Set T
otal W
ork (J)
150
130
110
90
70
1100
900
700
500
300 0 24 48
Hours
Training Adaptation Effects of CHO/PRO Supplementation
Post Exercise: Timing
3.5
3
2.5
2
1.5
1
0.5
0
-‐0.5
-‐1
-‐1.5
-‐2
*
kgs
LBM Fat mass
*
Body fat %
PRE/POST MOR/EVE
Cribb & Hayes Med. Sci. Sport Exerc. 38: 1918-1925, 2006
*
µm2
Type-‐I Type-‐IIa
*
Type-‐IIx
PRE/POST MOR/EVE
1400
1200
800
600
400
0
200
1000
Muscle Fiber Type
Cribb & Hayes Med. Sci. Sport Exerc. 38: 1918-1925, 2006
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*
kgs
Bench press Squat
*
Dead-‐lip
PRE/POST MOR/EVE
25
20
15
10
5
0
Cribb & Hayes Med. Sci. Sport Exerc. 38: 1918-1925, 2006
CHO/Protein Supplementation on Aerobic Training Adaptation
% increase, absolute:
• All: 8.3%
• CM: 12.5%
• CHO: 6.5%
• PLA: 6.0%
Maximal Oxygen Consumption
% increase, relative:
• All: 9.1%
• CM: 14.3%
• CHO: 6.4%
• PLA: 6.5% 0.00
0.05
0.10
0.15
0.20
0.25
0.30
0.35
0.40
0.45
Cha
nge
in A
bsol
ute
VO2m
ax (L
/min
)
CM CHO PLA
†
Body Composition Changes
0.0
500.0
1000.0
1500.0
2000.0
2500.0
3000.0
3500.0
Lean and Fat Mass Differential, Whole Body
Gra
ms
CM
CHO
PLA
*
0.0
500.0
1000.0
1500.0
2000.0
2500.0
Lean and Fat Mass Differential, Trunk
Gra
ms
CM
CHO
A B
C *
0.0
200.0
400.0
600.0
800.0
1000.0
1200.0
Lean and Fat Mass Differential, Legs
Gra
ms
CM CHO PLA
+ 1121 g lean mass - (- 1135 g fat mass) = 2256 g
*
whole body differential
What is an optimal amount of protein in a single dose?
0 10 20 30 40
Protein (g)
Muscle FSR (%
• h
-‐1)
0.15
0.10
0.05
0.00
Moore DR et al., Am J. Clin Nutr 89: 161, 2009.
~8.6g EAA
a
b b
c c
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Best Type of Protein to Use †
FSR (%
h-‐1)
Whey Soy
*#†
Casein
Rest Exercise
.25
.20
.15
.10
.05
0
Tang et al. J Appl Physiol 107:987-992,2009
*#
Whey Protein Produces Best Response Re
laCve Increase in M
PS
Hours
Whey Milk Soy Casein Protein Blend
0 1 2 3 4
Training Adaptation Effects of CHO/PRO Supplementation Post
Exercise: Why CHO?
Bird et al. (2006) EJAP, 97:225-238.
32 subjects trained for 12 weeks while consuming several different nutritional interventions Supplements consumed during exercise
6% CHO solution 6 g EAA CHO + EAA
Carbohydrate Amino Acid Supplementation Carbohydrate Amino Acid Supplementation
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Carbohydrate and Protein Supplementation
p70S6K
mTOR
éBlood amino acids Insulin
Protein
émRNA translation initiation éribosomes
4EBP1
eIF2B GSK-3
Akt
mTOR Signaling Pathway
éprotein synthesis
AMPK
ATP/ADP
é
Glycogen é
FOXO3A
éprotein degradation
rpS6
éNet Protein AccreOon
CHO
PC
Protein Synthesis and Degradation with Increasing Protein with Meal
Protein Consumption (g) Plasma Insulin (µU/ml)
Rat
e of
Pro
tein
Syn
thes
is
and
Deg
rada
tion
5 10 15 20 25 30 35 0
Synthesis
Degradation
Accretion
0 20 40 60 80 100 120 140
CONCLUSION • One should start to rehydrate immediately aper exercise and
must consume more fluid than lost to fully rehydrate • The addiCon of protein to a rehydraCon supplement will increase
fluid retenCon and speed rehydraCon. • The addiCon of protein to a CHO recovery supplement will
increase the rate of muscle glycogen replenishment • Post exercise CHO/PRO supplementaCon will reduce muscle
Cssue damage and soreness • A post exercise supplement combining CHO and protein will
enhance protein synthesis post exercise and increase the rate of training adaptaCon
• The post exercise supplement should contain 1.2g CHO per kg body weight and 20 to 25g whey protein
ADAPTATION PHASE
ADAPTATION PHASE
The adaptaCon phase represents the 4 to 6 hours aper the effects of the iniCal post-‐exercise supplement have dissipated. During this phase nutrient supplementaCon should be intermixed with regular daily meals and snacks.
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Incr
ease
in M
uscl
e!G
lyco
gen
Con
cent
ratio
n!(m
mol
kg-
1 w
et w
eigh
t)!
TIME (h)!0"
1.40g/kg!40"
.35 g/kg!
2" 4" 6"
20"
0"
Mus
cle
Pro
tein
Syn
thes
is
(Arb
itrar
y U
nits
Burd, et al. J Appl Physiol 106:1692-16=701, 2009
Rest 3H 24H 48H
ConCnued Protein Synthesis
High Protein Late Night Snack
TAKAHASHI, KipnIs, and DAUGHADAY J Clin Invest 47: 2079-‐2090, 1968.
8PM 12AM 4AM 8AM
Hormone responses 12 normal subjects
Growth Hormone
Glucose
Insulin
CorCsol
Experimental Design
• Subjects (n=16 males) performed a resistance exercise protocol starCng at 8:00 PM and lasCng 1 hour
• Subjects were provide a CHO(60g)/PRO(20g) supplement immediately post exercise
• Prior to sleep (11:30 PM) subjects were provided 40g casein or placebo in 450ml water
• Whole body and muscle protein synthesis were determined for the next 7 hours of sleep
Res et al. MSSE (Published ahead of Print 2012
[ring-‐2H5]-‐Phenylalanine and [ring-‐2H2]-‐Tyrosine infusion
Time Hours Exercise Drink Blood Sample Muscle Biopsy
1900 2000 2100 2200 2300 000 100 200 300 400 500 600 700
-‐4.5 -‐3.5 -‐2.5 -‐1.5 -‐0.5 0.5 1.5 2.5 3.5 4.5 5.5 6.5 7.5
Sleep
PRO/PLA
Res et al. MSSE (Published ahead of Print 2012)
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15
*
Who
le-‐bod
y protein kine
Ccs
µmol phe
nylalanine
� kg-‐1 � 7.5
h-‐1
Breakdown Synthesis
*
OxidaCon
Placebo Protein
350
300
200
150
100
0
50
250
Net Balance
Res et al. MSSE (Published ahead of Print 2012
Ove
rnig
ht m
ixed
mus
cle
FSR
(%�h
-1)
*
0
0.2
0.4
0.6
0.8 Placebo
Protein
Res et al. MSSE (Published ahead of Print 2012
CONCLUSION
• A rapid rate of muscle glycogen and protein synthesis can be maintained by periodically supplemenCng post exercise
• SupplemenCng with protein periodically following exercise will periodically acCve protein synthesis
• The addiCon of about 40 g of a slow digesCng protein prior to bedCme can sCmulate muscle protein synthesis while sleeping
Planning Meals and Snacks Around the Workout
Time of day Daily workout schedules AM Workout PM workout 2x/d workouts
7:00 AM Breakfast Breakfast Breakfast
8:00 AM
9:00 AM Workout Workout 10:00 AM CP Suppl. (2.5:1) CP snack (1:1)
CP Suppl. (2.5:1)
11:00 AM
12:00 PM Lunch (CP)
1:00 PM Lunch (CP) Lunch (CP)
2:00 PM
3:00 PM CP snack (1:1)
4:00 PM Workout 5:00 PM Workout CP Suppl. (2.5:1)
6:00 PM Dinner (CP) CP Suppl. (2.5:1)
7:00 PM Dinner (CP)
8:00 PM Dinner (CP)
9:00 PM
10:00 PM CP snack (1:4) CP snack (1:4) CP snack (1:4)
Ratios listed are suggested carbohydrate-to-protein amounts in grams.
SUMMARY • SupplementaCon prior to exercise with CHO can improve aerobic endurance
• SupplementaCon with CHO during exercise can improve aerobic endurance and this can be enhanced by using mulCple simple carbohydrates and protein
• SupplementaCon soon aper exercise with a CHO/PRO supplement can reduce muscle damage and speed rehydraCon, glycogen replenishment, protein synthesis and training adaptaCon
• SupplemenCng prior to bedCme with a small slowly digesCble protein can increase protein synthesis during sleep
• SupplementaCon around one’s workouts and periodically during the day can improve performance, recovery and training adaptaCon