human performance and nutrition consulting

Just last week I sent newsletter subscribers a short article discussing nutrient timing. The article, in its brevity, was pretty straightforward. But a few questions always come up when I discuss nutrient timing - questions based on what I call 'individualization.' In other words, people want to know how nutrient timing can work for them. So here's a quick Q&A based on my interactions with readers this last week.

QUESTION
Your nutrient timing concepts suggest that most carbs should be eaten during and after exercise. However I'm an athlete and believe that I need more carbs. How do I reconcile the two?

ANSWER
This rule is primarily for recreational exercisers interested in fat loss. And, the truth is, this strategy been the most powerful in terms of body composition impact for my recreational exercisers since they're typically only exercising 3-4 times per week.

So, simply put, the typical recreational exerciser interested in fat loss does best when he or she saves his or her starches (pasta, bread, oatmeal, rice, etc) and sugary carbs (sweets, recovery drinks, sports drinks, etc) until they're exercising or immediately after.

Of course, the rules are a bit different if you're an elite athlete or a recreational exerciser interested in muscle gain or improved muscle strength. Further, the rules are a bit different based on your body type.