Nutrient Timing is something that Ive adopted since the Marine Corps, which I picked from a fellow instructor as I was attending a very intense course. The Idea is eating foods at certain times depending on their effect on your body. For example a piece of fruit is a fast acting carb because it contains fructose a naturally occurring sugar. Making its energy readily available. The following suggestions are not Paleo but the nutrients they provide prime your body for a training session. 2-3 hours prior 300-400 calories(35-85g from Carbs and 10-15g from protein) + 12-20oz of fluids -Ex: 2 eggs, 2 slices of toast, a spread is optional 1-2 hrs prior up to 200 cal(35g Carbs 10-15g Protein) -Ex: 1 Apple+mozzarella stick or Mini-Bagel w/TblSp of Jam 15-30 Min prior up to a 100 Cal(25g Carbs) -Ex: 1/2 cup of apple sauce, slice of cantaloupe, medium orange. Fat burns very inefficiently so the body will always use carbs for fuel during high intensity exercise. The carbs you consume prior also protect muscles from increased breakdown. Post-Workout; Generally you want to replenish your body with .1-.25g of protein per kg of body weight and 1-2g of Carb per kg of body weight. Most protein supplements contain Carbs and Protein for easy absorption by the body. Sorry about the length of the post, feel free to fire back any questions.
Posted on: Thu, 21 Aug 2014 04:05:02 +0000
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