It therefore stands to reason that typical high volume bodybuilding-style workouts involving multiple exercises and sets for the same muscle group would deplete the majority of local glycogen stores. reported that 3 sets of 12 RM performed to muscular failure resulted in a 26.1% reduction of glycogen stores in the vastus lateralis while six sets at this intensity led to a 38% decrease, primarily resulting from glycogen depletion in type II fibers compared to type I fibers. demonstrated that a single set of elbow flexion at 80% of 1 repetition maximum (RM) performed to muscular failure caused a 12% reduction in mixed-muscle glycogen concentration, while three sets at this intensity resulted in a 24% decrease. Glycogen is considered essential to optimal resistance training performance, with as much as 80% of ATP production during such training derived from glycolysis. Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and 2) to draw relevant conclusions that allow evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.Ī primary goal of traditional post-workout nutrient timing recommendations is to replenish glycogen stores. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake on anabolism. However, the importance – and even the existence – of a post-exercise ‘window’ can vary according to a number of factors. Several researchers have made reference to an “anabolic window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged tissue and restoration of energy reserves, but it does so in a supercompensated fashion that enhances both body composition and exercise performance. An intense resistance training workout results in the depletion of a significant proportion of stored fuels (including glycogen and amino acids) as well as causing damage to muscle fibers. The post-exercise period is often considered the most critical part of nutrient timing. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients. Some have claimed that such timing strategies can produce dramatic improvements in body composition, particularly with respect to increases in fat-free mass. The strategy is designed to maximize exercise-induced muscular adaptations and facilitate repair of damaged tissue. The basis of nutrient timing involves the consumption of combinations of nutrients-primarily protein and carbohydrate-in and around an exercise session. Over the past two decades, nutrient timing has been the subject of numerous research studies and reviews. Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a supercompensated fashion that enhances both body composition and exercise performance. The post-exercise period is widely considered the most critical part of nutrient timing. Some have claimed that this approach can produce dramatic improvements in body composition. Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients-primarily protein and carbohydrate-in and around an exercise session.
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