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Nutrient Timing Protocol

Nutrient Timing Protocol

20% Performance Edge

Strategic meal timing amplifies training adaptations and accelerates recovery

Research shows WHEN you eat is as important as WHAT you eat. Optimal nutrient timing creates measurable performance advantages for high-achievers.

20%

Performance Edge

Measurable gains from strategic nutrient timing

2hr

Anabolic Window

Post-training protein synthesis optimization

50%

Glycogen Restoration

Faster recovery with proper carb timing

25%

Muscle Protein Synthesis

Increase with optimized timing protocols

Scientific Foundation

Research demonstrates that nutrient timing significantly impacts training adaptations. Post-exercise protein intake within 2 hours maximizes muscle protein synthesis by 25%. Strategic carbohydrate timing enhances glycogen replenishment by 50% compared to delayed intake. Pre-workout nutrition affects performance capacity, while evening nutrition impacts overnight recovery and hormone production.

The Nutrient Timing Protocol

Strategic framework for optimizing when you eat to maximize performance, recovery, and body composition.

Pre-Workout Nutrition

  • 2-3 hours before: Full meal with protein, carbs, moderate fat
  • 30-60 min before: Light carbs if needed (banana, rice cake)
  • Avoid heavy fats close to training—slows digestion
  • Hydration: 500ml water 2 hours before, 250ml 30 min before

Post-Workout Window

  • Within 30 min: Fast-digesting protein (whey, 30-40g)
  • Within 2 hours: Complete meal with protein and carbs
  • Carb timing: Higher glycemic post-workout for rapid glycogen replenishment
  • Protein distribution: 0.4-0.5g/kg body weight per meal

Daily Protein Distribution

  • 4-5 meals spaced 3-4 hours apart for optimal MPS
  • 30-50g protein per meal depending on body weight
  • Pre-sleep protein: 40g casein for overnight recovery
  • Total daily: 1.6-2.2g/kg body weight for active men

Carbohydrate Cycling

  • Training days: Higher carbs around workout (60-70% daily intake)
  • Rest days: Lower carbs, higher fats, maintain protein
  • Pre-workout carbs: Fuel performance without fat storage
  • Evening carbs: Can improve sleep quality and recovery

Weekly Implementation Structure

Systematic approach to nutrient timing based on training schedule and goals.

Training Days

Higher carbohydrate intake focused around workout window. Pre-workout meal 2-3 hours before. Post-workout protein immediately after, followed by full meal within 2 hours. Evening protein for overnight recovery.

Rest Days

Lower carbohydrate, higher fat intake. Maintain protein at 4-5 meals. Focus on anti-inflammatory foods for recovery. Hydration priority—minimum 3L water throughout day.

Competition/Event Days

Carb loading 24-48 hours before. Familiar foods only—nothing new. Pre-event meal 3-4 hours before. Hydration protocol starting 24 hours before event.

Recovery Protocols

Post-hard session: Protein + carbs within 30 minutes. Anti-inflammatory foods (fish, berries, turmeric). Sleep nutrition: Casein protein + small carb serving before bed.

Practical Implementation

Exact meal templates and timing strategies for different scenarios.

Meal Templates

Pre-Workout (3hr): Chicken breast, rice, vegetables, olive oil. 40g protein, 60g carbs, 15g fat.
Post-Workout (30min): Whey shake + banana. 40g protein, 30g fast carbs. Immediate consumption.
Post-Workout Meal (2hr): Salmon, sweet potato, greens. 40g protein, 50g carbs, 20g fat.
Pre-Sleep: Casein protein or Greek yogurt. 40g slow-release protein. Optional: small carb for sleep quality.

Supplement Timing

Creatine: 5g daily—timing doesn't matter. Consistency matters most. Post-workout for habit stacking.
Caffeine: 200-400mg, 30-60 min pre-workout. Cut off 8 hours before bed.
Fish Oil: 2-3g EPA/DHA with meals. Split dose if GI issues. Anti-inflammatory support.
Vitamin D: 2000-5000 IU with fat-containing meal. Morning preferred for circadian alignment.

Hydration Protocol

Daily Baseline: 35ml per kg body weight minimum. 80kg man = 2.8L daily baseline.
Training Add-On: 500ml per hour of training. Electrolytes if training >60 min or high heat.
Performance Check: Clear/light yellow urine = adequate. Dark yellow = dehydrated. Monitor before training.
Caffeine Offset: Add 250ml water per caffeinated drink. Coffee is mild diuretic.

Travel Adaptation

Flight Prep: Pack protein bars, nuts, jerky. Airport food is unreliable and overpriced.
Hotel Solutions: Mini-fridge for Greek yogurt, protein shakes. Locate nearby grocery store.
Restaurant Strategy: Protein + vegetable base. Request cooking modifications. Skip bread basket.
Timing Maintenance: Keep meal spacing even if food quality drops. Protein every 4 hours non-negotiable.

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