You've read the post about calculating your macros but the second part of ensuring success with IIFYM is the timing of your nutrients. First lets understand the science behind nutrient timing.
Why is Nutrient Timing So Important?
Plain and simple, for athletes and those seeking to build muscle strength, the right consumption will maximize protein synthesis, increase glycogen usage and help muscle recovery.
The are three basic phases of nutrient timing: energy, anabolic and growth. eat requires specific nutrients to maximize results.
Energy Phase
Coincides with you workouts, this phase is intended to provide your muscles with the energy to get through our workout. Energy comes from complex carbohydrates but should be paired with proteins. It takes about 45-60 minutes for your glycogen levels to peak. Therefore, it is recommended that you consume a serving of complex carbohydrates and protein about 45 min BEFORE you workout. Now be aware that this is really for STRENGTH training days as the primary goal is to INCREASE muscle strength and mass. Ladies no need to fear you will not BULK (unless that is your intended goal), just stick with your macro calculation.
Anabolic Phase
IMMEDIATELY after working out there is a small window in which nutrients can actually HELP repair your muscles. This phase lasts about 45 min to an hour. Did you know that the process of building muscle is actually you tearing your muscles and then healing them. That is why is is not recommended for you to train a muscle group two days in a row. So what do you eat during this phase, carbohydrates and protein AGAIN! The glycogen storage in you muscles is VERY sensitive which is why it is imperative that high glycemic carbohydrates (like a banana) are consumed. This phase however focuses more on protein consumption. It is the amino acids in proteins that have the greatest impact on protein synthesis (muscle repair).
Growth Phase
This phase is the time between the end of the Anabolic and Energy phases. This is the phase in which your nutrients should be DIALED IN!! Less carbohydrates, more protein and fats. Make sure the fats are healthy (nothing deep fried) and that the protein is LEAN. Carbohydrates are needed for energy so do not rule them out. Stick to vegetables, brown rices, and whole grains. Eat roughly every 3 hours
after Anabolic Phase.
Example of timing
Workout: Legs 9am
Meal 1- protein, veggies
Meal 2- complex carbs, protein
*workout*
Meal 3- protein, complex carb
Meal 4- protein, veggies
Meal 5- protein, veggies
Meal 6- protein, veggies
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