Nutrient Timing
Nutrient timing is the practice of scheduling food — mainly protein and carbohydrate — around training sessions to support performance and recovery.
What published research reports
The International Society of Sports Nutrition position stand on nutrient timing (2017) reports that total daily intake of protein and carbohydrate matters more than precise timing for most people, and that the once-popular idea of a narrow post-workout "anabolic window" is not supported for people who eat a normal meal within a few hours of training. It reports that timing becomes meaningful in specific cases: carbohydrate ingestion during and immediately after exercise speeds glycogen restoration when the next session comes within about eight hours, and spreading protein in 20–40 g doses every three to four hours supports muscle protein synthesis across the day.
References
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