William Peifer Nutrient Timing: The Future of Sports Nutrition By: John Ivy and Robert Portman And Nutrient Timing: Exercise Physiology Notes By: Dr. Gregory Blake Biren

This information is for high school students and above For anybody in hopes of enhancing their exercise experience This includes: Men, woman, boys, girls, athletes, in shape, out of shape…….ANYBODY

Nutrition should be looked at in 3 phases when training Phase 1- Energy Producing Phase 2- Recovery Phase 3- Growth

Phase 1 Energy Producing Phase This is considered the energy producing phase. Takes place both pre/during workout What are you consuming while you exercise.

Phase 2 Recovery Phase Immediately post workout Lasts up to 2 hours post workout Considered the anabolic window The longer you wait this window closes Protein Synthesis

Phase 3 Growth Phase Lasts from 2 hours post workout to 1 hour prior to next exercise bout. Time to maximize and completely replenish what was lost during last workout.

Gets Released from the pancreas Responsible for going to the liver and releasing stored carbohydrates known as glycogen when the bodies blood sugar levels are low

This is a survival hormone Gets released from the adrenal gland. Adrenal gland senses that the body is low in glycogen and blood sugar and releases cortisol. One of Cortisols main functions is to go to muscle tissue break it down and convert it into sugar.

Gets released from the Pancreas The Pancreas senses an elevation in blood sugar levels Body is out of an internal balance so the Pancreas releases Insulin Insulin's main job is to take sugar out of the blood stream and store it as fat or put it back into the liver and muscle for storage

Released from The Anterior Pituitary Gland Primarily responsible for helping repair and grow the body. Released mostly at night while sleeping

During anaerobic exercise body uses primarily carbohydrate as fuel. Where does it get its energy Muscle and Liver glycogen (sugar in liver) Body senses that carbohydrates are needed and release glucagon (hormone) from pancreas Glucagon stimulates release of glycogen and water in liver. Gets put into blood stream to help raise blood sugar levels.

Need to take care of 3 essential things during this phase. Meaning What!!!!! 1. Maintain Hydration 2. Supply the body with carbohydrates 3. Maintain blood sugar levels Fat and protein not crucial at this time

A How too example….. Gatorade…. Perfect mixture between water and sugar Gatorade has a 8% concentration of water/sugar This type of concentration allows the body to absorb the nutrients the fastest. Takes care of the 3 essentials. Drink before and after workout

What if I don’t do it? Some complications may happen 1. Hydration a. If your not staying hydrated your not maximizing performance. b. By being as little as 2% dehydrated your only performing at 90% of maximum capability. c. 3% dehydration only performing at 80% d. We start to feel thirsty at 4% dehydration. Stay Hydrated……….

What if I don’t do it? Some complications may happen 2. If you don’t supply the body with Carbohydrates a. Not helping the body because energy is not being supplied b. Workouts may not be as intense because energy is not there c. Not helping to restore glycogen

What if I don’t do it? Some complications may happen 3.If you don’t maintain blood sugar levels a. Blood sugar levels will begin to drop b. Body will release cortisol (hormone) in high amounts c. Cortisol will break down muscle tissue and convert it into sugar We don’t want this to happen

When exercise is finished the body is still in a catabolic state. Why? Weight lifting is a catabolic activity Catabolic- Breaking down of something. In this case muscle tissue. Even though the 3 essentials were taken care of during phase 1 the body still has lost glycogen. Need to fully replenish what was lost.

Need to switch from catabolic state to anabolic Anabolic- building up of something (Muscle) How? Need to raise insulin levels (hormone) released from pancreas 1.Need to supply the body with sugar/protein solution a. Glucose (Sugar) enters blood stream b. Raises blood sugar levels c. Pancreas senses this and releases insulin d. Insulin takes the sugar and stores it back in liver and muscle e. Takes the protein and puts it back into the muscle Switching the body from catabolic to anabolic

A How too example….. Orange Juice/Whey Protein mix…. Oj has a high concentration of glucose (sugar) It really helps raise BS levels and stimulates insulin release Whey protein gets absorbed the fastest Chocolate milk is another good alternative to this.

How much should I drink….. You want a 4/1 ratio of carbs to protein For every 10lbs of body weight you want 1 gram of protein. Mr. Peifer weight 200 lbs so he needs 20 grams of protein. He then multiplies 20 x 4 to get his sugar which is 80 grams giving him a 4/1 ratio.

Muscles are maximizing growth & replenishing glycogen Just not as fast as phase 2 Optimizing carbohydrate and protein is essential Need to get sleep Body should get 7-9 hours of sleep a night Primary release of growth hormone

Need to eat breakfast Why When we sleep we lose ½ our liver glycogen If we don’t replenish this it causes problems Such as becoming hypoglycemic throughout the day Hypoglycemia- Low blood sugar levels When this happens cortisol is released and breaks down muscle tissue.

Need to eat breakfast How is this bad? Muscle is metabolically active meaning it needs calories to function. Theoretically, the more muscle the more calories burned This helps weight loss If muscle tissue is being broken down then metabolism is dropping This means we are not burning as many calories Could indirectly cause weight gain Point is……EAT BREAKFAST

Muscles never rely on one nutrient Metabolism is driven by a combination of….. 1. Carbs, Fats, Proteins 2. Vitamins, Minerals, and Water 3. Non-nutrients- (Antioxidants) Carbohydrates are nutrient Activators 1. They stimulate insulin release 2. Insulin helps regulate protein synthesis

Functions to move glucose into cells at rest (not needed during exercise) also moves amino acids into cells High levels AT REST  fat synthesis &  fat oxidation Chronically elevated levels AT REST & associated fat accumulation is associated with Type 2 Diabetes muscle cells very sensitive post exercise fat cells very sensitive at rest

Stimulates DNA and RNA increasing enzymes responsible for protein synthesis protein synthesis has been shown to increase 67% when elevated post exercise  A.A. uptake into muscles cells Insulin  ’s rate of A.A. transport into cell by 20-50%  ’s protein break down which occurs during/after exercise Replenishes glycogen stores (via activation of glycogen synthase as much as 70%) Suppresses cortisol, protecting against muscle break down