Sometimes timing is everything

Time carbs, protein and fluids to maximize workouts, say authors

CHAMPAIGN, IL—Consuming nutrients at the right time and in appropriate amounts can take fitness and performance to a new level. The complex science behind nutrient timing, however, requires the help of sports nutritionists, usually restricting the practice to elite athletes working with professional ‘food coaches’.

Now, renowned sport nutritionists Heidi Skolnik and Andrea Chernus—who work with elite athletes from New York Giants football players to Julliard School dancers—break down the nutrient timing issue for all types of athletes in a hands-on guide. In Nutrient Timing for Peak Performance (Human Kinetics, June 2010), they advise when to eat what so nutrients have their greatest impact on athletes’ bodies.

“The timing of nutrients can have a big impact on an athlete’s energy,” claims Skolnik. “Plus, when and how much you eat can help not only with muscle hypertrophy but also with immune function.” She adds that staying well fueled can also reduce the risk of injury.

Skolnik and Chernus explain in layperson’s terms the science behind nutrient timing and detail nutrients like carbohydrate, protein, smart fat, essential vitamins and minerals and the role of fluids and supplements. With that base of information, they provide the strategies, plans and sample menus to help people develop their own individualized Nutritional Blueprints incorporating the Nutrient Timing Principles (NTP).

Before exercise, for example, the authors suggest specific strategies for ingestion of carbohydrate, protein and fluids. Carbohydrate before exercise provides a “topping off” of fuel reserves and blood sugar, says Skolnik helping athletes stamina, concentration and skill remain strong. Pre-exercise protein, meanwhile, may be difficult to tolerate, but small amounts may aid in reducing muscle soreness. Strength athletes, specifically, benefit from a small amount of high-quality protein to aid insulin release, inhibit muscle breakdown and facilitate muscle repair. However, “it need not be immediately before exercise in any special form,” adds Skolnik.

Fluid needs vary by individual, but the authors generally advise drinking 17 to 20 ounces of fluids two to three hours before exercise to supply optimal fluid to muscle tissue in advance of the workout and for any excess to be excreted. They also advise drinking 7 to 10 ounces of fluids 10 to 20 minutes before exercise. “This will help ensure that blood plasma is hydrated,” explains Chernus. “This timing strategy also ensures that there is some fluid in your stomach so that as you drink during your training, absorption will be faster than if you began with an empty stomach.”

The authors go on to provide advice for fueling during and post-exercise, and they give specific guidelines for strength and power athletes, endurance sport participants and stop-and-go athletes.

“Our goal is to help athletes formulate an eating plan to meet their goals,” says Skolnik, “whether they are male or female, compete seriously, participate for fun, or are training for health, well-being and aesthetics.”

For more information, see Nutrient Timing for Peak Performance.

About the Authors

Heidi Skolnik, MS, CDN, FACSM, is the president of Nutrition Conditioning, Inc., a nutrition consulting practice. She has master’s degrees in exercise science and human nutrition. She is also a New York State certified nutritionist, a fellow with the American College of Sports Medicine (ACSM), and a certified ACSM health fitness instructor.

Skolnik is the sports nutrition consultant to the New York Giants, The New York Knicks, the Juilliard School, and the School of American Ballet. She is a senior nutritionist at the Women’s Sports Medicine Center at Hospital for Special Surgery and part of the New York Road Runners sports nutrition team. Previously, Skolnik spent 15 years working with the New York Mets. She has also worked with professional athletes in hockey, soccer and golf amongst other sports, Olympic-level athletes from judo and fencing, to cycling as well as collegiate wrestlers and cheer.

As an expert resource for national media, Skolnik has been referenced in newspapers and national magazines such as Men’s Health, Stack, Self, Glamour, Cosmo, Redbook, Good Housekeeping, People, Parenting and Real Simple. She appears frequently on TV and has been seen on CNN’s "American Morning" and "Headline News," the "Today Show," "Good Morning America," the "Early Show," "Primetime," "20/20," "Extra," and "The Food Network."

Watch a clip of Heidi Skolnik on The Today Show.

Andrea Chernus, MS, RD, CDE, is a registered dietitian and New York State certified dietitian and nutritionist. She holds a master’s degree in nutrition and exercise physiology from Columbia University in New York. She maintains a full-time private practice on the upper west side in New York City, where she sees many athletes and performers.  

Chernus consults with runners in the New York Road Runners Club and the New York City Marathon and is part of the New York Road Runners sports nutrition team. As part of Nutrition Conditioning, Inc., she also consults to the Juilliard School. Previously, she was the clinical nutritionist for Columbia University Health and Related Services. Chernus’ articles have been published in Training & Conditioning, Stack, Dance Spirit, Bottom Line, and Pointe. She has been quoted in Outdoors, Shape, Self, YM, Women’s Day, and Bicycling. She has also appeared on local and national TV.

Contents

Part I The Principles

Chapter 1 The Nutrient Timing Advantage

Chapter 2 The Science Made Simple

Part II The Nutrients 

Chapter 3  Carbohydrate as the Primary Fuel

Chapter 4  The Protein Profile

Chapter 5  Smart Fat in the Diet

Chapter 6  Essential Vitamins and Minerals

Chapter 7  The Role of Fluids

Chapter 8  The Supplement Factor

Part III Fueling Strategies, Plans, and Menus 

Chapter 9  Timing Guidelines for Athletes

Chapter 10 Strength and Power

Chapter 11 Endurance

Chapter 12 Stop and Go

Questions for Heidi Skolnik, MS, CDN, FACSM

• How does consuming the right foods at the right times affect performance?
• What are some nutritional strategies to enhance muscle growth and repair?
• How can athletes manipulate food intake to maximize the results of their training?
• How does nutrient timing work?
• Do nutritional needs differ depending on the sport or activity?
• Why should athletes include fat in their diet? Which fats are best?
• Are supplements important and how do they work?
• How does Nutrient Timing affect the immune system?
• What is a Nutritional Blueprint?

Background Facts

• The food eaten the day or night before a competition is just as important as the food eaten the day of. It takes 24 to 48 hours to really stock all the muscle fibers in the body, so what is eaten the day and night before a competition is just as important, if not more so, as what is eaten the day of competition.

• Nutrient timing can have a significant impact on immunity for athletes. Strenuous bouts of prolonged exercise have been shown to decrease immune function in athletes. Exercising when muscles are depleted or low in carbohydrate stores (glycogen) diminishes the blood levels of many immune cells, allowing for invasion of viruses.

• The more a person exercises the better their muscles become at burning fat for fuel. They actually build more “energy factories”—mitochondria (the cells that burn energy inside muscles)—and they make more fat-burning enzymes. Athletes who engage in regular endurance training increase their level of fitness and, in time, are able to burn fat at higher intensities than when they were just starting out.

• Protein accounts for 15 to 20 percent of the body, and it is not all found in muscle. Only 15 to 20 percent of muscles are made of protein—the rest is water, stored carbohydrate, fat, and minerals. One pound (.5 kg) of muscle contains between 70 and 105 grams of protein—or 2.5 to 3.7 ounces.

• Muscle proteins have a limit of how quickly they can turn over (breakdown and rebuild). At one time, the body can’t efficiently use more than 40 grams of consumed dietary protein. Instead try several smaller “doses” of 15-20 grams each at meals and snacks. Excessive amounts of protein at one time aren’t doing as much good as spreading protein intake out throughout the day.

• About half of the body is made of water. Overweight people are close to 40% while elite athletes may be 65% water. Muscles and blood are mostly water and water is very necessary for optimal sports performance.

Facts taken from Nutrient Timing for Peak Performance (Human Kinetics, 2010)

Endorsements

"Nutrient Timing for Peak Performance offers the latest research on nutrient timing and explains how to create a personal nutrition plan for success. It is a valuable source of information for serious athletes."

Jerry Palmieri

Strength and Conditioning Coach for the New York Giants

“Adequate nutrition is vital for performing at the highest level. Nutrient Timing for Peak Performance explains how to manipulate food intake to maximize results.”

Lewis Maharam, MD

"As an athlete, you always want an edge over the competition. Nutrient Timing for Peak Performance explains how to gain that advantage by consuming the right foods, at the right time, for maximum performance."

Osi Umenyiora

Defensive End, New York Giants