Nutrient Timing Series

Nutrient Timing – A Four-Part Series, Part 4: 24/7 Maintenance

Jan 19, 2022

Created by Karlyn Grimes, MS, RD, LDN, CSSD⁺
(biography click here)

Thus far, Klean’s Nutrient Timing series has focused on the peri-exercise time period, but this is only a small fraction of the day. To perform optimally, nutrient timing cannot be ignored during the remaining daily hours. Research has shown that small, frequent fueling and dietary supplement sessions throughout the day maximize subsequent exercise training and performance.¹ In other words, nutritional support for sport has no end, and there never appears to be a disadvantage associated with fueling at any time surrounding an exercise bout. Let’s dig in to some vital daily fueling guidelines.^‡

24/7 Maintenance Plan

If early morning training is your jive, then pre-exercise fueling is key to a productive workout. Research studies have found that training in a fasted state results in performance decline, especially during prolonged exercise, compared to training in a fed state². Performance fall-off is even noted in athletes that workout after lunch, but chose to skip breakfast. So now the obvious question to ask is: Got breakfast?

As we know, regardless of sport, carbs are an athlete’s best friend. Athletes should aim to hit the following daily carb guidelines specific to their sport to ensure adequately stocked glycogen stores and to prevent unnecessary immune suppression which can lead to frequent illness and negative performance consequences:⁶

Light to Moderate Intensity - Recreational Athletes (3-4 days/wk for <1 hr/d): 4-6 g/kg

Moderate Intensity - Competitive Athletes (5-6 days/wk; 1-2 hr/d): 6-8 g/kg

Moderate to High Intensity - Competitive Athletes (6-7 days/wk; 2-4 hr/d): 8-10 g/kg

Moderate to High Intensity - Ultra-Endurance Athletes (6-7 days/wk; >4 hr/d): 10-12 g/kg

- Calculation Connection: 160 lb athlete 2 = 73 kg x 4-6 g/kg = 292 – 438 grams/day

The best carb choices throughout the day include 100% whole grains, starchy veggies, fruits and low-fat dairy which will also bolster fiber, protein, micronutrient and phytochemical intake.

Studies have found that Protein Pacing, a strategy that incorporates small, frequent protein feedings (~20-30 grams per feeding) throughout the day, including prior to sleep⁷, is a great way to maximize muscle protein synthesis (MPS), recovery and overall performance while leading to increases in lean body mass and reduced body fat levels.¹

Fruit smoothies, containing 1scoop of Klean Isolate, are a great way to infuse the body with high quality whey protein throughout the day, including leucine. The addition of Greek yogurt, low fat milk or a non-dairy alternative, unsweetened frozen fruits, baby carrots, baby spinach or kale, mini peppers, flax and chia seeds, a tablespoon of nut butter and other favorites to your smoothie can provide the body antioxidants and phytochemicals.^‡

Athletes may also benefit from going the extra mile by consuming branched chain amino acids (BCAA), namely leucine, valine and isoleucine, which have been linked to support muscle repair, immune function, and overall recovery. During exercise, ATP is released from human red blood cells when oxygen is low in a working muscle region. As a result, vasodilation occurs and increases blood flow to the muscle. Increased blood flow assists in the delivery of oxygen and nutrients to the cell and supports tissues in the body. Human and animal studies show ATP supplementation increases blood flow following exercise. The Solution: Mix 1 scoop of Klean BCAA + Peak ATP with 8-10 oz. of water or other beverage, and blend well.^‡

Although fat is not recommended before, during or after exercise, the perfect time for this nutrient is between sweat sessions. Premier fats include omega-3 polyunsaturated and monounsaturated fatty acids.

To augment omega-3 fatty acid intake, consume more cold water fish, such as herring, mackerel, salmon and tuna; flaxseeds and chia seeds; walnuts and almonds; and any other omega-3 fortified foods.

The International Olympic Committee (IOC) recommends 2,000 milligrams of omega-3 fatty acids daily which can be hard to meet via diet alone. To ensure adequate omega-3 intake, consume one Klean Omega softgel daily a total of of EPA and DHA, the essential omega 3’s.

Foods high in monounsaturated fats include avocados; canola, olive, peanut and sesame oils; olives; nuts such as cashews, peanuts and pistachios; and sesame seeds.

Staying adequately hydrated in the peri-exercise period and throughout the day can replenish electrolytes, retain hydration and help to achieve optimal performance.^‡

On a daily basis, individuals exposed to normal environmental temperatures and performing light to moderate levels of activity require ~13 cups of water for men and ~9 cups for women. This is an absolute minimum for athletes participating in daily exercise sessions who must increase their fluid intake based on the frequency, intensity, duration and type of physical activity, environmental conditions and their body weight.

In general, if an athlete followed the peri-exercise guidelines for electrolytes, a well-balanced diet will help to further replenish their electrolyte levels, but if an athlete participates in long duration training sessions, especially in the heat, or multiple daily training sessions, supplemental electrolytes may be indicated. Conveniently, one to two Klean Electrolyte capsules can safely replenish electrolytes.^‡

Image of Klean team sponsored athlete Mike Burton with Klean Athlete supplements at a table

The Brilliant Extras

Regardless of the sport or how hard athletes train, proper energy levels and muscle integrity are possibly two of the most important factors when it comes to living an active lifestyle and reaching peak performance. Research has demonstrated that magnesium intake in athletes is suboptimal which can lead to compromised performance. Consuming one capsule of Klean Magnesium, one to four times per day, will support the body’s ability to produce and utilize energy (ATP) for muscle function, protein synthesis and optimal recovery between workouts.^4‡

Research is mounting in support for Vitamin D as a mutiltasking superstar that provides not just support for the bones, but also supports the muscular, and immune systems. Klean-D can fill nutritional gaps by providing vitamin D in the form of: D₃ (cholecalciferol).

Now let’s talk probiotics which inhabit our gut 24/7 with benefits to keep an athlete’s engines fit and primed for daily activity. Our so-called gut microbiome helps us produce essential vitamins, absorb minerals more efficiently, synthesize more lactase enzymes so we can break down milk sugar, support our immune system, 70% of which resides in our gut, and provide numerous other benefits that researchers are learning about every day.³ Athletes can support their microbiome by consuming one NSF Certified for Sport^®Klean Probiotic capsule a day to provide 15 billion CFU (colony-forming units) of live, healthy bacteria from a variety of bacterial strains that synergistically support human health.^‡

On a final note, it is a given that adequate rest and training go hand in hand, and sleep is a crucial part of an athlete’s daily regimen. To ensure proper sleep, research indicates that supplemental melatonin can decrease the time needed to fall asleep and support overall sleep quality. Athletes can promote their body’s natural melatonin production by taking two sprays of Klean Melatonin raspberry lemonade-flavored liquid spray before bed to support the body’s sleep-wake cycle.^‡

The Bottom Line on Nutrient Timing and Performance

Exercise adaption and recovery have no beginning or end. Therefore, it is essential for athletes to learn how to use nutrient timing to progressively challenge and push their limits while minimizing negative ramifications. It is clear that research supports the consumption of performance-supporting nutrients at specific peri-exercise times, but overall, athletes that commit to fueling properly 24/7 will recover, adapt and ultimately reap the most sizable physiological benefits which translate to remarkable performance progression.^‡

Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.
⁺Karlyn Grimes, MS, RD, LDN, CSSD, is a retained advisor for Klean Athlete.

References

Arciero, P.J., Ives, S.J., Norton, C., Escudero, D.; Minicucci, O., O’Brien, G., Paul, M., Ormsbee, M.J., Miller, V., Sheridan, C., et al. (2016). Protein-pacing and multi-component exercise training improves physical performance outcomes in exercise-trained women: The PRISE 3 study. Nutrients, 8(6), 332.

Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.

Jäger, R., Mohr, A.E., Carpenter, K.C., Kerksick, C.M., Purpura, M., Moussa, A., et al. (2019). International Society of Sports Nutrition Position Stand: Probiotics. Journal of the International Society of Sports Nutrition, 16(1), 62.

Laires, M.J., Monteiro, C.P., Matias, C.N., Santos, D.A., Silva, A.M., & Bicho, M. (2014) Magnesium status and exercise performance in athletes. Trace Elements and Electrolytes, 31(1), 13-20.

Thoman, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.

Trommelen, J. & van Loon, L.J. (2016). Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Nutrients, 8(12), 763

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Nutritional Information

Nutrient Timing – A Four-Part Series, Part 3: Post-Exercise Pledge

Oct 21, 2021

Created by Karlyn Grimes, MS, RD, LDN, CSSD⁺
(biography click here)

When training sessions or competition are successfully completed, the real work begins. Refueling and rehydrating should be the top priority so the body can favorably adapt to training demands, prepare for future sessions and progressively improve. Ultimately, optimal post-exercise nutrition will largely depend on the type of exercise, and the intensity, duration and frequency of the exercise bouts.² This portion of the Klean Nutrient Timing series will focus mainly on repletion during the two hour post-exercise ‘anabolic window’ while the final part of the series will address daily nutrient timing strategies that will further support physiological training adaptations and performance yield.^‡

The Motivation

Let’s face it, all athletes experience training days where their “get up and go” has gone up and went. These days can affect physical, mental and emotional health, and if they occur frequently can contribute to overtraining syndrome and put personal bests out of reach. Most would agree that this is not the most motivating scenario, but fortunately athletes can keep their training fresh, invigorating and effective by investing in their recovery. Proper refueling and hydrating can moderate fatigue, promote muscle comfort, proper immune function, adequate sleep, positive mood, and minimize overall performance decay.

The Details

After intense training and competition, recovery must start immediately. Fueling should begin within 30 minutes post-exercise and continue aggressively up until the 2-hour mark. During this timeframe, muscle blood flow is cranking, and channels funneling glucose and amino acids into muscles are wide open. With every minute that passes, these channels begin closing and blood flow to recently worked muscles slows. If athletes wait too long, they will experience suboptimal glycogen repletion and compromised muscle protein synthesis (MPS). This effect is particularly noticeable when there is less than 8 hours between training sessions.

It is now clear that high-quality, rapidly-absorbed whey protein is the most convenient and effective post-exercise protein source to maximally stimulate muscle protein synthesis (MPS).^3‡

Overall, a combo of carbs and proteins after training will lead to a decrease in catabolic hormones such as cortisol and catecholamines while increasing substrate availability and anabolic hormones such as growth hormone and insulin levels, allowing glycogen synthesis and MPS to head into overdrive.^2‡

Fluids and electrolytes post-exercise will comprehensively complete the recovery picture.^‡

The Post-Exercise Plan

It has been suggested that an optimal restoration of muscle glycogen post-exercise can occur through CHO intakes of 1.0–1.5 g/kg/h initiated within the first 2 hours after the cessation of exercise.^1‡

Calculation Connection: 160 lb athlete ÷ 2.2 = 73 kg x 1-1.5 g/kg = 73-110 grams of carbohydrates

As soon after exercise as possible, aim for a ratio of 4 grams of carbohydrates to 1 gram of protein. For most, this will translate to 50-100 grams of carbohydrates and 15-25 grams of protein within 2 hours of exercise.

Calculation Connection (based on the carb calculations above): 73-110 grams of carbohydrates ÷ 4 = 18-28 grams of carbohydrates

Klean Recovery Milk Chocolate, is a chocolate-flavored powder that can be blended with a variety of liquids to create a delicious shake. It contains carbohydrates such as dextrose and fructose that are rapidly absorbed, plus whey protein that is essential for muscle building and promotion of a positive nitrogen balance.^‡

If you have less than 8 hours between training sessions, use a more nutrient-dense liquid, such as lowfat milk or milk alternative, to mix with Klean Recovery Milk Chocolate to ensure you receive 1.0-1.5 grams of carbohydrates and 0.3 grams of protein per kilogram of body weight per hour. Water is the perfect mixer when you have more time between training sessions or competition since expedited repletion is not as imperative.

Another option to increase protein intake, mix up a scoop of Klean Isolate with ~12 ounces of milk or a non-dairy alternative to provide the body with proteins.

A Special Note for Masters Athletes: Due to the slower recovery rates and possible impairment of muscle remodeling mechanisms as athletes age, recent research supports additional protein consumption after training, competition and throughout the day for Masters athletes.³

Avoid fats for 1-2 hours after training or competition so glycogen repletion and muscle protein synthesis is maximized as fat will delay gastric emptying and nutrient absorption.

Athletes should strive to consume 2-3 cups (16-24 oz) of fluid per pound of body weight lost, ideally with foods containing sodium to maintain normal sodium levels in the blood and replenish the loss of water that occurs with consumption of water alone. Consuming one to two Klean Electrolyte capsules with fluids after exercise may help replenish electrolytes and retain hydration.^‡

Klean Hydration will also replace lost electrolytes while offering the added bonus of carbs to enhance fluid absorption and restock glycogen stores.^‡

Simplified Version: Athletes should aspire for urine that appears clear or slightly yellow.

Additionally, athletes should consume a variety of foods, including colorful fruits and veggies, to increase their intake of other important electrolytes, antioxidants and phytochemicals.

The Peri-Exercise Benefits Are Endless

After investigating the benefits of nutrient timing in the peri-exercise period, it is clear that this is truly a window of opportunity for athletes to better meet their daily energy and micronutrient requirements. At the end of the day, if athletes do not use the peri-workout period to increase their nutrient intake, it will be almost impossible for them to meet their daily fueling and performance goals. Therefore, it makes logical sense for an athlete to focus on fueling to support their training regimen and maximize their athletic potential.

Bio
Karlyn Grimes, MS, RD, LDN, CSSD, is the founder of Simply Simple Health (SSH) and author of "The Everything Anti-Inflammation Diet Book." SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.

Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.
⁺Karlyn Grimes, MS, RD, LDN, CSSD, is a retained advisor for Klean Athlete.

References

Alghannam, A.F.; Gonzalez, J.T.; Betts, J.A. (2018). Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion. Nutrients, 10(2), 253.

Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.

Cintineo, H.P., Arent, M.A., Antonio, J. & Arent, S.M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontier Nutrition 5(83).

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

Nutritional Information

Nutrient Timing – A Four-Part Series, Part 2: Intra-Exercise Inevitabilities

May 13, 2021

Created by Karlyn Grimes, MS, RD, LDN, CSSD⁺
(biography click here)

Now that we know what and when to eat prior to exercise, it’s time to keep the fuel tanks stocked and the bodily engines primed to go the distance. Recommendations for fueling during exercise will vary based on pre-exercise feedings, glycogen status, and planned exercise intensity and duration. Additionally, it should go without saying that all guidelines are subject to trial and error. It is crucial that athletes experiment during training so they can adjust their food and fluid intake based on gut tolerance, and find their perfect intra-exercise nutrient timing routine.

THE MOTIVATION

Water alone may satisfy athletes’ intra-exercise needs during moderate-intensity, short-duration workouts – but (for longer workouts?) carbs, electrolytes, and potentially amino acids become necessities. This is especially true if pre-workout provisions were ignored, if athletes plan to work out for more than 60 minutes or very intensely for shorter time periods, and/or the weather is heating up. By consuming carbs, athletes can offset muscle and liver glycogen depletion and reduce calcium release by muscles, both of which can maintain blood sugar balance and delay fatigue, and minimize immune perturbations. Carbs and water also reduce the perception of exercise effort and enhance cognitive processing. The addition of supplemental electrolytes to the mix allows the muscles to function optimally.^‡

The Details

Intra-Exercise Carbohydrates¹: There is no question that carbohydrate use during exercise has been one of the most extensively studied topics in sports nutrition since the 1960s. Consuming carbs during exercise can do wonders for performance when sessions last greater than 60 minutes. But always keep in mind that excessive carb intake can counterproductively lead to gastrointestinal (GI) upset, especially when exercise is intense. Consuming multiple types of carbohydrates, such as the glucose and fructose found in Klean Hydration, allows athletes to boost carb intake up to 90 grams per hour. While carbs are often thought of as the lifeblood for endurance athletes, recent research has also found significant benefits for resistance-trained exercise as well, especially for those athletes training multiple times per day.^‡

Intra-Exercise Protein: Recent research suggests that consuming protein or branched-chain amino acids with carbs before and/or during resistance training can lead to enhanced muscle protein synthesis (MPS), and reduced muscle protein degradation immediately after exercise, compared to consuming carbs and protein only during the post-exercise period.1,3 Endurance and ultra-endurance athletes can also benefit from supplemental BCAAs (leucine, isoleucine, valine) (Klean BCAA + ATP) during exercise since, unlike other amino acids, these particular amino acids are used directly by the muscles as an energy source, and BCAA levels decline with extended exercise duration. Furthermore, protein usage increases as glycogen stores become depleted. Athletes may also consider adding protein to the intra-exercise mix since protein intake during longer events can help reduce GI upset and a “sloshy” stomach that may accompany regularly prescribed dosages of carbs.^‡

Electrolytes: The loss of sodium, potassium, chloride, calcium and magnesium during exercise can lead to fatigue, dehydration and muscle cramps. Athletes can try adding one to two Klean Electrolyte capsules to their workouts to help maintain normal fluid balance.^‡

The Intra-Fuel & Hydration Plan

If exercising for more than 60 minutes, aim for 30–70+ grams of carbs, ideally a combination of glucose and fructose, per hour. Endurance athletes may be able to work towards 90 grams, if tolerated. Trial and error is key.

30-60 grams carbs = ½-1 quart sports drink, 1-2 carbo gels, ½ to 1 ½ energy bar(s)

Athletes that start their training while glycogen-depleted or during heat stress (high air temperatures and humidity, or in unacclimated athletes) should consume carbohydrates before 60 minutes. Klean Hydration can kill two birds with one stone by providing a 6-8% carbohydrate solution and fluids. Athletes should aim for 4 to 8 ounces of Klean Hydration every 15 minutes to meet the 30-60 carbohydrate gram goal.^‡

Strive for 6-20 grams of protein rich in indispensable (essential) amino acids, primarily when exercising >2 hours. Half to one scoop of whey protein isolate (Klean Isolate) added to 6 to 12 ounces of fluid will meet these guidelines. There is also recent research support for branched-chain amino acids during competition.³ Mix 1 scoop (Klean BCAA + ATP) with 8-10 ounces of water or other beverage, and blend well. This mix will give you an intense dose of about 4 grams of essential amino acids.

Limit fat intake during exercise, except for ultra-endurance events and only when tolerated.

Create a customized fluid and electrolyte plan to maintain hydration and electrolyte balance based on sweat rate, sweat composition, duration of exercise, clothing, and environmental conditions. In general, athletes should consume ~14-28 ounces of fluids per hour. More specifically, smaller athletes should aim to consume 3-4 ounces and larger athletes 5-7 ounces every 15 minutes, respectively. Keep in mind that cool fluids, if tolerated, can help reduce core body temperature, reducing the potential for heat stress. Replace excessive sodium losses by consuming Klean Electrolytes. Dosages can be catered to the unique needs of each athlete. Additional capsules are recommended in the heat and when athletes perform multiple training sessions per day. Athletes that are “salty sweaters” (high sweat rate and exaggerated sodium excretion) should aim for 1 gram of sodium per hour. Telltale signs of a salty sweater: gritty, salty residue on the face, neck and/or body after a workout. Athletes can also try the “salty sweater” test: wear a dark shirt while working out, dry it in the sun and look for white residue. If it is there, the athlete is officially a “salty sweater” and should pay special attention to their electrolyte intake. Endurance athletes should include carbs with their fluids (~ 6 to 8% carb concentration = 14-18 grams of carbs = 1 scoop Klean Hydration in 8 ounces of fluid). This combo enhances fluid absorption and serves as a readily available energy source.^‡

The Bottom Line

As you can see, nutrient timing can be a huge bonus to athletes before and during exercise. The next part of the Klean Nutrient Timing series will investigate the importance of nutrient timing after training and competition, and the conversation will not end there … Remember there are 24 hours in a day and athletes need to monopolize on every moment to get the ultimate competitive edge.

Bio
Karlyn Grimes, MS, RD, LDN, CSSD, is the founder of Simply Simple Health (SSH) and author of "The Everything Anti-Inflammation Diet Book." SSH creates and administers nutrition, fitness and health education programs for athletes, educators, coaches and sports teams at schools and colleges throughout the Boston area. Its programming includes individual and group sports nutrition counseling, as well as sport-specific personal training. SSH also contributes to numerous academic textbooks and magazines.

Karlyn has a dual Master’s degree in nutrition and exercise physiology from Boston University and a Bachelor of Arts degree in biology from Colgate University, with a minor in economics. She is a registered dietitian (RD) with the Academy of Nutrition and Dietetics, a certified specialist in Sports Dietetics (CSSD) and a licensed dietitian nutritionist (LDN) in the state of Massachusetts. She is currently a faculty member in the Nutrition and Biology Departments at Simmons College in Boston, where she teaches sports nutrition, medical nutrition therapy, exercise physiology, anatomy and physiology, general biology, and numerous other courses.

⁺Karlyn Grimes, MS, RD, LDN, CSSD, is a retained advisor for Klean Athlete.

References

Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.

Gervasi, M., Sisti, D., Amatori, S., Zeppa S., Zeppa D., Annibalini, G., et. al. (2020). Effects of a Commercially Available Branched-chain Amino Acid-alanine-carbohydrate-based Sports Supplement on Perceived Exertion and Performance in High Intensity Endurance Cycling Tests. Journal of the International Society of Sports Nutrition, 17(1).

McCubbin, A. J.,Cort, M.M., Crawshay, S.T., Gaskell, S.K., Jay, O., Shaw, G., et al. (2020). Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments. International Journal of Sport Nutrition & Exercise Metabolism, 30(1), 83-98.

Roberts, B.M., Helms, E.R., Trexler, E.T., & Fitschen, P.J. (2020). Nutritional Recommendations for Physique Athletes. Journal of Human Kinetics, 71(1), 79.

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Nutritional Information

Nutrient Timing – A Four-Part Series, Part 1: Pre-Workout Provisions

Apr 15, 2021

Created by Karlyn Grimes, MS, RD, LDN, CSSD⁺
(biography click here)

Nutrient timing refers to a strategic approach of consuming foods, beverages and/or supplements at predetermined times to obtain specific performance-based outcomes. The Klean Nutrient Timing series will address the ins and outs of pre-, during and post-nutrient timing, as well as daily maintenance, with the goal of optimizing performance and promoting immune health in athletes. Please note that all guidelines are subject to trial and error. It’s crucial to experiment during training so athletes can adjust their food and fluid volume based on gut tolerance and to find a perfect daily nutrient timing routine.

The Motivation

Before athletes hit the road, field, track or court, they need to make sure their tanks are filled to the brim so their engines can run on full throttle. Adequate fuel before exercise will ensure athletes have immediate energy to burn and their precious glycogen stores are topped off, which will help promote blood sugar balance and reduce hunger and fatigue, especially during prolonged exercise. If done correctly, it can help minimize gastrointestinal (GI) distress and athletes’ fuel tanks will have a nice blend of amino acids that will jump-start muscle protein synthesis (MPS) once their exercise sessions are complete. Add some fluids to the mix and they are set to perform at their personal best.

The Details

Pre-Exercise Carbohydrates¹: The benefits of pre-exercise carbohydrates depend on athletes’ stores of carbohydrate (aka glycogen stores). Athletes with lower glycogen stores, such as those with limited rest between training sessions, multiple training sessions per day, low daily energy intake, suboptimal post-exercise recovery fueling, or early morning workouts will benefit the most from pre-exercise carbohydrate feedings. Additionally, the higher the intensity of exercise or the longer the exercise session, the more an athlete will benefit from pre-exercise carbohydrates. These benefits relate to the exaggerated use of carbohydrates under these circumstances and to the pronounced effects that these modes of exercise can have on the immune system.

Pre-Exercise Protein: Infusing the fuel mix with a balanced blend of amino acids (Klean BCAA + PEAK ATP), particularly in the form of whey (Klean Isolate), a few hours prior to exercise will support synthesis of a variety of key proteins, such as skeletal muscle proteins and other key bodily components that facilitate recovery and adaptation to training.^1‡

Fluids and Electrolytes: Athletes competing in prolonged endurance events, especially when performed in hot weather and multiple times per day, can also benefit from additional fluids and electrolytes prior to exercise. The fluids and electrolytes will support normal muscle physiology and ensure adequate hydration.

The Pre-fuel & Hydration Plan

Consume a solid (300-500 calorie) mixed meal containing all three macronutrients (carbs, proteins and fats), three to four hours prior to competition so the stomach is relatively empty, but the internal stores are stocked and ready to go.

1g/kg 1 hr prior; 2g/kg 2 hrs prior; 3g/kg 3 hrs prior; 4g/kg 4 hrs prior

Calculation Connection: 3 hours prior: 160 lb 2 = 73 kg x 3 g/kg = 219 grams of carbs

Note: All of the recommendations above do not need to be satisfied. Overall, carb intake should be progressively reduced as athletes near their training sessions. The timing of the last meal, time until the start of training, and gastrointestinal tolerance will help determine when and, therefore, how many carbs to consume.

Rinse the mouth with 6% carbohydrate solution (Klean Hydration) for 10 seconds prior to competition.

If an athlete experiences dizziness, confusion, irritability or shakiness when consuming carbs prior to exercise, they should aim to limit carbs within one hour of exercise to avoid rebound hypoglycemia.

Limit high fiber foods 3-4 hours prior to intense training or competition. Individual tolerance will vary.

If necessary, limit sugar alcohols, lactose and fructose prior to and during exercise to minimize GI upset.

3-4 hours Prior to Training or Competition: 20-40 grams of protein
1-2 hours Prior to Training or Competition: ~10-20 grams protein
Protein references (grams per serving):

1 ounce meat, poultry, fish = size of a matchbox = 7 g

3 oz meat, poultry, fish = size of a deck of playing cards = 21 g

1 egg = 6 g

1 cup ultra-filtered milk = 8 g

1 cup beans = 15 g (watch for fiber intolerance)

8 oz Greek yogurt = 20 g

1 scoop Klean Isolate = 20 g

Avoid fats 2 to 4 hours prior to exercise to avoid gastrointestinal upset.

4 hr prior: 5-7 ml/kg, if adequately hydrated.

Example: 160 lb 2 = 73 kg x 5-7 ml/kg = 365-511 milliliters 30 ml/oz = 12-17 ounces

2 hr prior: Add 3-5 ml/kg or ~10-12 oz if no urine is produced or urine is dark in color after consuming the 12-17 ounces 4 hours prior.
10-20 min prior: 7-10 oz
Consuming fluids with electrolytes (Klean Electrolytes) leaves muscles hydrated and tops off key muscle components to ensure optimal muscle physiology.^‡

The Brilliant Extras

For athletes performing multiple daily workouts, especially in the heat, low glycogen stores and the loss of sodium, potassium, chloride, calcium, and magnesium can lead to dehydration, and diminished exercise capacity. Klean Hydration will provide a carbohydrate boost while topping off key electrolytes to keep muscle physiology primed. Mix one scoop of Klean Hydration with 8 ounces of water up to one hour prior to exercise.^‡

If glycogen stores have been diligently stocked, but an athlete wants to ensure peak electrolyte status, they can grab 1 to 2 Klean Electrolyte capsules prior to working out.^‡

When intensity is a top priority, Klean Creatine before working out can help increase muscle strength, performance and recovery.³ Mix 1 scoop of Klean Creatine with 8 ounces of carbohydrate-containing beverage 30 minutes prior to exercise.^‡

Klean SR Beta-Alanine is another great addition prior to intense workouts to balance acid build up, which can disrupt normal muscle physiology.³ Take two tabs about 30 to 60 minutes prior to exercise.

And last, but not least, if an endurance athlete wants to support their nutrient needs from all directions, a combination of the aforementioned products would be a great investment.

References

Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.

McCubbin, A. J.,Cort, M.M., Crawshay, S.T., Gaskell, S.K., Jay, O., Shaw, G., et al. (2020). Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments. International Journal of Sport Nutrition & Exercise Metabolism, 30(1), 83-98.

Roberts, B.M., Helms, E.R., Trexler, E.T., & Fitschen, P.J. (2020). Nutritional Recommendations for Physique Athletes. Journal of Human Kinetics, 71(1), 79.

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

Nutrient Timing Series

24/7 Maintenance Plan

The Brilliant Extras

The Bottom Line on Nutrient Timing and Performance

References

The Motivation

The Details

The Post-Exercise Plan

The Peri-Exercise Benefits Are Endless

References

THE MOTIVATION

The Details

The Intra-Fuel & Hydration Plan

The Bottom Line

References

The Motivation

The Details

The Pre-fuel & Hydration Plan

The Brilliant Extras

References

Topics