• Chiara Saccardo

Sport nutrient timing

Updated: Oct 23, 2020

Does nutrient timing really matters in Sport Performance?

Nowadays people are more than ever interested in their health and fitness, especially with working out. There is a lot of common knowledge on health, and fitness and researchers are finding ever more ways to improve upon our fitness knowledge. So in recent years, researchers have shifted their focus from what we should eat to when we should eat. There have been claims of increased muscle growth, fat loss and increased sports performance solely based on when you should eat. So is this really true?

According to the research and studies, this is can be true for endurance athletes or elite athletes but not necessarily for the average person.

The period which follows the workouts (called anabolic window) seems to be crucial for nutrient intake in order to replace glycogen (glucose stored in the body) in the muscle lost during the exercise. In reality, most people don’t need to replenish carb or protein right away. It is more important to focus on what you eat in the pre work out phase. However, studies are inconclusive as to what is best to eat at this phase.

Further research is needed on this subject, I’m afraid, what is sure is that in order to see results and feel better you need to eat a balanced diet with food quality and adequate daily calories. So, unless you are an elite athlete, don’t rush after workout to eat, you have plenty of time in order to get the nutrients, lost during exercises to be replaced. These are the foods should we consume to ensure a well-balanced intake of carbohydrates, protein and fats to stay fit and active at the same time:


  • White meat chicken or turkey

  • Grass fed Red Meat 

  • Free range Eggs

  • Salmon (wild if possible)

  • Beans

  • Tofu

  • Nuts

  • Fresh Fish

Complex carbs:

  • Oats

  • Pasta (Whole meal version or buckwheat)

  • Quinoa

  • Sweet potatoes

  • Bread (Rye, whole meal, granary)

  • Brown, Red or Black rice

  • Legumes

  • Vegetables in general

Fruits Important rules:

  • Drink plenty of water: while working out you sweat, you lose a lot of water, and it’s essential to replace it so you not to become dehydrated. Water helps to flush out toxins, and it’s essential for the joints.

  • Eat lean protein with each meal; it stimulates your metabolism, reduces body fat, builds lean mass and helps improve recovery.

  • Watch your carbs intake: Eat non-fruit and non-vegetables carbs before and after exercise as it’s the best time to optimise the body’s carbohydrate tolerance.

  • Consume oily fish: improves body composition and protect from heart disease, cancer, diabetes and more. 

  • Sleep like a baby: remember muscle grow when we sleep. That’s all for today!! Xxx Chiara

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