Nutrient Timing By: Matt Hanley

Three Phases Energy Producing Phase Recovery Phase Growth Phase

Energy Producing Phase Primary Needs: Maintain Blood Sugar Supply Carbs to muscle Hydration Begins 1 hour before exercise Ends immediately after exercise

Recovery Phase Begins immediately after exercise Ends 2 hours after exercise 45 minute window to initiate repair of muscles Enzymes work twice as hard to build/repair muscle By 2 hours muscle cells become insulin resistant

Growth Phase This phase starts 2 hours after exercise and lasts until 1 hour before the next exercise. Longest of the three phases. Optimize carb and protein consumption. Timing of nutrients is essential.