162 Nutrition 101 - Timing

Nutrient timing is one of those things you have to earn the right to care about. We can't time our way out of energy imbalance or nutrient deficiency (it may sound ridiculous, but this is some of the thinking behind certain types of fasting).

Once we do take care of the higher order concerns, we can turn our attention to timing.

In this episode, I cover the four mechanisms that make timing important for athletes: gastric emptying, blood sugar control, glycogen replenishment, and muscle protein synthesis.

I cover the "3-window system" - a practical framework for food selection around training and competition.

I cover when to start using intraworkout carbs, what actually constitutes full glycogen depletion, and when an aggressive 1.2 g/kg/hour refueling protocol is necessary.

As far as protein timing, while the post-training anabolic window appears largely busted, spreading protein evenly across the day is still a best practice.

Enjoy!

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