Nutritional supplementation and meal timing

Abstract

For the competitive athlete and the serious recreational athlete, nutritional supplementation can have a positive effect on training and on performance. There are many fad supplements on the market, and many that have come and gone. However, two nutrients have withstood the test of time and many tests in research laboratories around the world, and they continue to have positive training- and performance-enhancing effects. Carbohydrates are commonly supplemented to improve energy availability and to replace valuable muscle and liver glycogen stores. Protein supplementation usually is associated with building muscle tissue. A relatively new line of thought in relation to these two nutrients involves the combined ingestion of carbohydrate and protein during time periods that allow optimal metabolic conditions related to energy storage and protein synthesis. Athletes along the spectrum from endurance-trained to strength-trained may benefit during activity and recovery from exercise by incorporating the timing of nutrient ingestion into their overall nutritional regimen. The literature provides strong evidence for the optimization of carbohydrate availability and positive net protein synthesis when individuals incorporate timing protocols for nutrient supplementation into their total regimen. The evidence that these optimal metabolic conditions translate into enhanced performance is still debatable, and documentation requires further work. There are some results, however, suggesting that ideal timing of nutrient intake can enhance both aerobic and strength performance. The reader-whether coach, trainer, athlete, or student-should make a critical analysis of the information presented. As much as possible, the information presented here includes the pros and the cons related to the timing of supplemental nutrient ingestion. Because there does not appear to be any adverse effects on performance by utilizing the timing methods presented below, athletes are encouraged to incorporate these methods into their training regimen and monitor performance changes prior to any competitive event. © 2008 Humana Press.