Title : No nutrient timing of the agency? A critical eye
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No nutrient timing of the agency? A critical eye
synchronization involves nutrient food consumption at strategic times in order to achieve certain results.
This is supposedly very important for muscle growth, athletic performance and fat loss.
If I ever ran for a protein shake meal or after a workout, this is the time of nutrients.
However, despite its popularity, research on nutrient timing is far from convincing (1).
Here's all you need to know about the timing of nutrients.
A Brief History of synchronization nutrients
synchronization nutrients has been used by professional athletes and bodybuilders more than 50 years, and many aspects of it have been studied (2, 3, 4).
One of the world's leading researchers in the timing of carbohydrates, Dr. John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called nutrient Time :. The future of sports nutrition
Since then, many of the nutritional programs and books have promoted nutrient timing as the key method to lose fat, gain muscle and improve performance.
However, a closer look at the research look shows that these results are far from conclusive, and have two important limitations (1, 5):
- blood markers short term :. Many studies measure only short-term blood markers, which often do not correlate with long-term benefits (6)
- ultra-endurance athletes :. Many of the studies of athletes tracking extreme resistance, which do not necessarily represent the average person
For these reasons, the findings in much of the research that supports synchronization nutrients may not apply to all the world.
In summary: nutrient timing has existed for several decades. Many people believe that it is vitally important, but research has limitations.
The Anabolic Window: fact or fiction
The anabolic window is the part most commonly referred to nutrient timing (7).
also known as the window of opportunity, which is based on the idea that the body is in the ideal nutrient absorption within 15-60 minutes after exercise condition.
However, although research on anabolic window is far from conclusive, is regarded as important by many professionals and fitness enthusiasts.
The theory is based on two fundamental principles:
- Carb replacement: After a workout, an immediate supply of carbohydrates helps maximize glycogen stores , which can improve performance and recovery
- protein intake. Preparation breaks down proteins, so the post-workout protein helps repair and start the growth by stimulating synthesis muscle protein (MPS) .
These two principles are correct, to some extent, but metabolism and human nutrition are not as black and white as many people like to think.
Carb Replacement
A main aspect of the anabolic window is replenishing carbohydrates, because carbohydrates stored in the muscles and liver as glycogen.
Research has shown that glycogen is replenished faster within 30-60 minutes after exercise, which supports the theory of anabolic window (8, 9).
However, time can only be relevant if you are training several times a day, or has multiple sporting events within a day. For the average person working out once a day, there is plenty of time to replenish glycogen at every meal (10).
In addition, some research actually shows the lower muscle glycogen formation is beneficial, especially if your goal is fitness and fat loss (11).
New research has yet demonstrated the immediate replacement can reduce fitness benefits you receive from that session (12).
So although immediate glycogen synthesis makes sense in theory, it does not apply to most people in most situations.
Protein intake
The second aspect of the anabolic window is the use of the protein to stimulate muscle protein synthesis (MPS), which plays a key role in the recovery and growth.
However, while MPS and replenishing nutrients are an important part of the recovery process, research shows that it is not necessary to do this immediately after a workout.
Instead, focus on your daily total intake of protein, and ensure that the consumption of high quality protein at every meal (13).
A recent meta-analysis by Dr. Brad Schoenfeld lead researcher also reached this conclusion, summarizing the daily protein and nutrient intake is the priority (13).
In summary, if you meet your total daily protein needs, calories and other nutrients, anabolic window is less important than most people think.
Two exceptions are elite athletes or people who train several times a day, they may need to maximize refueling between sessions.
Conclusion: The anabolic window is a period of time after practice that is said to be crucial for nutrient intake. However, studies show that most people do not need to replenish carbohydrates or protein stores immediately.
Timing nutrients before training
window pre-workout may actually be more important than anabolic window.
Depending on its objectives, the right moment to take certain supplements can really help performance (14).
For example, performance-enhancing supplements such as caffeine should be taken at the right time in order to have the proper effect (15).
This also applies to food. A well balanced food, easy to digest eaten 60-150 minutes before a workout can improve performance, especially if you have not eaten for several hours (16).
Conversely, if your goal is fat loss, training with less food can help burn fat, improve insulin sensitivity and provide other important benefits long term (17, 18).
Hydration is also closely linked to the health and performance. Many people tend to dehydrate before exercise, so it may be important to drink about 12-16 oz (300-450 ml) of water and electrolytes before training (19, 20, 21).
Furthermore, vitamins can affect performance training, and can even reduce the benefits of training. So although vitamins are important nutrients, it may be best not to take near their training (22).
Conclusion :. Timing of nutrients can play an important role in pre-training, nutrition especially if you want to maximize performance, improve body composition or have specific health goals
Moment of nutrients at breakfast
recent research has shown that it does not really matter if you eat breakfast or not. Instead, what you eat for breakfast has become a hot topic.
Many professionals now recommend a low carb, high-fat breakfast, which is claimed to improve energy levels, mental function, burning fat and keep it filled.
However, although this sounds great in theory, most of these observations are anecdotal and without the support of research (23).
And while some studies do show increased fat burning, this is caused by increased intake of dietary fat food, not because you are burning more body fat.
In addition, some studies show that protein-based breakfasts have health benefits. However, this is probably due to the many benefits of protein, and time will probably not play a role (24).
As with the anabolic window, breakfast myth is not supported by research.
However, if you do prefer a low-carb, high-fat breakfast, there is nothing wrong with that. Your choice breakfast should simply reflect their daily food preferences and objectives.
Conclusion: There is no evidence to support a better approach for breakfast. Breakfast should reflect your food preferences and objectives.
Moment of nutrients at night
"Cut the carbs at night to lose weight".
This is another diet myth, promoted by celebrities and magazines around the world.
This reduction of carbohydrates, simply helps reduce the total daily calorie intake, creating a calorie deficit - the key factor in weight loss. The time is not important.
In contrast to the elimination of carbohydrates at night, a little research actually shows carbohydrates can help with sleep and relaxation, although more research on this is needed ( 25).
This may contain some truth, like carbohydrates release the neurotransmitter serotonin, which helps regulate the sleep cycle.
Based on the health benefits of a good night sleep the night carbohydrate intake can actually be beneficial, especially if you have trouble sleeping.
Conclusion: Cut carbs at night is not good advice to lose weight, especially since carbohydrates can help promote sleep. However, more research on this topic is needed.
The Moment of nutrients from the agency?
For elite athletes, nutrient synchronization can provide a significant competitive advantage.
However, current research does not support the importance of timing of nutrients for most people who are simply trying to lose weight, gain muscle or improve health.
Instead, their efforts are focused on consistency, daily calorie intake, food quality and sustainability.
When you have all the basics down, then you may want to move your attention to the most advanced methods such as synchronization of nutrients.
Source: http://authoritynutrition.com/does-nutrient-timing-matter/
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