1. Nutrient Timing
By: Matt Hanley

2. Three Phases
Energy Producing Phase
Recovery Phase
Growth Phase

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

4. 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

5. 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.