Overview

Nutrient timing involves strategically consuming nutrients at specific times relative to training to optimize performance, recovery, and adaptation. This concept extends beyond pre- and post-workout nutrition to include daily and weekly patterns aligned with training periodization. Research demonstrates that matching carbohydrate availability to training demands can enhance specific adaptations—for example, training with low glycogen stores may improve mitochondrial biogenesis, while high-carbohydrate availability supports high-intensity performance. Protein distribution throughout the day (4-5 servings of 20-40g) appears more effective for muscle protein synthesis than consuming most protein in one or two large meals. Periodized nutrition aligns dietary strategies with training phases: higher carbohydrate and calorie intake during intense training blocks, moderate intake during base training, and strategic manipulation during competition periods.