PERSONAL TRAINING FOR PERFORMANCE

CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA AND

MATT JACOBS, MA, RD, LD, NSCA-CPT

NUTRIENT TIMING FOR RESISTANCE TRAINING

Nutrient timing can be defined as the consumption of nutrients
(specifically carbohydrates and protein) before, during, and after
a training session. Proper timing of nutrient intake replenishes
glycogen (carbohydrate stored in the muscle) stores and repairs
damaged muscle tissue (1,5). Nutrient timing will speed recovery
and increase muscle size for vigorous resistance training. Simply
put, nutrient timing is not just what to eat; it is when to eat it.
There are three phases for nutrient timing (3).

carbohydrates throughout the growth phase can cause an

undesirable drop in blood sugar and can cause light-headedness
and fatigue. Do not wait longer than 3 4 hours after the anabolic
phase without a meal.
BELOW IS A SAMPLE NUTRIENT TIMING PLAN FOR EACH PHASE:
Energy Phase (20 min prior to workout)

1 white English muffin + 1 tbsp peanut butter

(28 g CHO, 8 g PRO)

3/4 cup corn flakes + 6 oz 1% milk

(27 g CHO, 8 g PRO)

8 oz orange juice + 1 oz string cheese

(27 g CHO, 9 g PRO)

1 oz (about 1/4 cup) raisins + 1 oz (about 15) cashews

(29 g CHO, 6 g PRO)

THE ENERGY PHASE

The energy phase of nutrient timing is instrumental in fueling
the training session. During this phase, recently consumed food
is used as a main source of fuel by delivering essential nutrients
to the muscle (3). This will limit muscle damage as well as spare
muscle glycogen and protein. It is recommended that 20 25 g
of high glycemic carbohydrates (such as maltodextrin) and 5 g
whey protein be consumed approximately 20 minutes prior to
training (4,5). Liquids are commonly used for this phase due to
convenience and their ability to be more readily absorbed, but
whole foods (such as white breads/pastas, potatoes, and rice) can
be used as well.

Anabolic Phase (immediately 45 min after workout)

Fruit smoothie: 1/2 cup low-fat milk + 1 cup orange juice +

1/2 cup fresh strawberries + 1 scoop (15 g) whey protein
(50 60 g CHO, 20 g PRO)

16 oz 1% chocolate milk
(52 g CHO, 16 g PRO)

16 oz sports electrolyte drink + 1 scoop (15 g) whey protein

(29 g CHO, 15 g PRO)

2 slices white bread + 2 tbsp peanut butter + 2 tbsp grape

jelly (52 g CHO, 11 g PRO)

2 granola bars + 10 oz 1% milk

(45 g CHO, 14 g PRO)

THE ANABOLIC PHASE

The anabolic phase, otherwise known as the window of
opportunity, consists of the time from the end of a workout to
approximately 45 minutes after the conclusion of the workout
(3). Proper nutrient consumption should be the highest concern
following a high intensity workout. A study by Ivy and Portman in
2004 showed that consuming a carbohydrate/protein beverage
immediately after exercise increased glucose uptake and protein
synthesis by 600%, compared to just a 100% increase when
the same beverage was consumed three hours after exercise
(1). Individuals should consume 40 50 g of a high glycemic
carbohydrate and 15 g of whey protein immediately after a
training session to take advantage of increased amino acid uptake,
increased glycogen storage, increased muscle tissue repair, and
removal of metabolic waste (4,5).

THE GROWTH PHASE

The final phase of nutrient timing is roughly the 18 24 hours
between workouts. During this phase, individuals should focus
on well-balanced meals that consist of carbohydrates, healthy
fats, and lean proteins. High glycemic carbohydrates should be
included if the goal is weight gain or muscle growth. Low to
moderate glycemic carbohydrates like wheat breads, whole wheat
pasta, and steamed vegetables can assist athletes simply wanting
to maintain or lose weight. Adding too many high glycemic

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NUTRIENT TIMING FOR RESISTANCE TRAINING

Growth Phase (between workouts)

REFERENCES

Boneless, skinless grilled chicken breasts

Lean roast beef

Sirloin steak

Salmon, tuna

Mashed potatoes w/ brown gravy on the side

Steamed vegetables

Salads

Olive oil

Walnuts

Avocado

Water, sports drinks

1. Burke, LM, Kiens, B, and Ivy, JL. Carbohydrates and fat for
training and recovery. Journal of Sports Sciences 22: 15-30, 2004.
2. Clark, N. Nancy Clarks Sports Nutrition Guidebook (3rd edition).
Champaign, IL: Human Kinetics; 2003.
3. Ivy, JL. Regulation of muscle glycogen repletion, muscle protein
synthesis and repair following exercise. J Sports Sci Med 3:131-138,
2004.
4. Ivy, JL, and Portman, R. Nutrient Timing: The Future of Sports
Nutrition. North Bergen, NJ: Basic Health Publications Inc.; 2004.
5. Kerksick, C, Harvey, T, Stout, J, Campbell, B, Wilborn, C, Kreider,
R, Kalman, D, Ziegenfuss, T, Lopez, H, Landis, J, Ivy, JL, and
Antonio J. International Society of Sports Nutrition position stand:
Nutrient timing. J Int Soc Sports Nutr 5(17): 2008.

ABOUT THE AUTHOR

**Lean proteins, healthy fats, carbohydrates, plenty of fruits and

vegetables. Portion size for meats is about 4 oz (palm of hand).
A good tip is to make colorful, well-balanced meals during the
growth phase.

CONCLUSION
Implementing a nutrient timing strategy can be the difference
between falling short of goals and achieving the greatest success.
Athletes of all levels and ages can reap the benefits of nutrient
timing. For a more individualized nutrient timing strategy, contact
a local sports dietitian. A dietitian can develop an individualized
program that meets the rigorous training needs of athletes.

Chat Williams is the Supervisor for Norman Regional Health Club.

He is a past member of the National Strength and Conditioning
Association (NSCA) Board of Directors, NSCA State Director
Committee Chair, Midwest Regional Coordinator, and State Director
of Oklahoma (2004 State Director of the Year). He also served on
the NSCA Personal Trainer Special Interest Group (SIG) Executive
Council. He is the author of multiple training DVDs. He also runs his
own company, Oklahoma Strength and Conditioning Productions,
which offers personal training services, sports performance
for youth, metabolic testing, and educational conferences and
seminars for strength and conditioning professionals.
Matt Jacobs has been involved in the health and wellness industry
for over 10 years. He has a personal training certification through
the National Strength and Conditioning Association and is a
registered and licensed dietitian. He obtained a Bachelors degree
in Health and Exercise Sciences and a Masters degree in Dietetics,
both from the University of Oklahoma. He can be reached for
comments or questions at mattjacobs29@yahoo.com.

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