John-Meadows-Nutrient-Timing-2017-Denmark.pdf, Lecture notes of Nutrition

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Mountain Dog Training and Nutrition

by John Meadows CSCS, IFFB Pro

Mountain Dog Diet: Nutritional Program Design

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Nutrient Timing

Nutrient Timing

Nutrient Timing Making the case for intra-workout nutrition. 1: Intra-workout nutrition suppresses cortisol levels Bird et al, 2006 Placebo group: cortisol increased 105% immediately after training, and remained 54% higher 30 min post-workout. In contrast, carb and carb + EAA groups had no significant increases in cortisol during exercise and had 27% and 23% lower cortisol levels 30 min post-workout.

Nutrient Timing

2. Intra workout carbs + protein suppresses muscle protein breakdown - Bird et al, 2006b Metabolism Clinical and Experimental 55 (2006) 570- In the double-blind, placebo-controlled study, the authors found that consuming carbs + EAAs intra-workout resulted in 27% less muscle protein breakdown 48 hrs post-training. Do measured reductions in cortisol levels or muscle protein breakdown don’t translate to real-world gainz?

Nutrient Timing – Glucose and Cortisol

Nutrient Timing – Insulin and 3-MHS

Nutrient Timing – CSA - GAINZZZZ