Nutrient Timing – A Four-Part Series, Part 4: 24/7 Maintenance

Nutrient Timing – A Four-Part Series, Part 4: 24/7 Maintenance

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Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

Thus far, Klean’s Nutrient Timing series has focused on the peri-exercise time period, but this is only a small fraction of the day. To perform optimally, nutrient timing cannot be ignored during the remaining daily hours. Research has shown that small, frequent fueling and dietary supplement sessions throughout the day maximize subsequent exercise training and performance.1 In other words, nutritional support for sport has no end, and there never appears to be a disadvantage associated with fueling at any time surrounding an exercise bout. Let’s dig in to some vital daily fueling guidelines.‡ Continue reading …

Nutrient Timing – A Four-Part Series, Part 3: Post-Exercise Pledge

Nutrient Timing – A Four-Part Series, Part 3: Post-Exercise Pledge

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Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

When training sessions or competition are successfully completed, the real work begins. Refueling and rehydrating should be the top priority so the body can favorably adapt to training demands, prepare for future sessions and progressively improve. Ultimately, optimal post-exercise nutrition will largely depend on the type of exercise, and the intensity, duration and frequency of the exercise bouts.2 This portion of the Klean Nutrient Timing series will focus mainly on repletion during the two hour post-exercise ‘anabolic window’ while the final part of the series will address daily nutrient timing strategies that will further support physiological training adaptations and performance yield.‡ Continue reading …

Nutrient Timing – A Four-Part Series, Part 2: Intra-Exercise Inevitabilities

Nutrient Timing – A Four-Part Series, Part 2: Intra-Exercise Inevitabilities

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Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

Now that we know what and when to eat prior to exercise, it’s time to keep the fuel tanks stocked and the bodily engines primed to go the distance. Recommendations for fueling during exercise will vary based on pre-exercise feedings, glycogen status, and planned exercise intensity and duration. Additionally, it should go without saying that all guidelines are subject to trial and error. It is crucial that athletes experiment during training so they can adjust their food and fluid intake based on gut tolerance, and find their perfect intra-exercise nutrient timing routine.

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Nutrient Timing – A Four-Part Series, Part 1: Pre-Workout Provisions

Nutrient Timing – A Four-Part Series, Part 1: Pre-Workout Provisions

By klean_admin Add Comment

Created by Karlyn Grimes, MS, RD, LDN, CSSD+
(biography click here)

Nutrient timing refers to a strategic approach of consuming foods, beverages and/or supplements at predetermined times to obtain specific performance-based outcomes. The Klean Nutrient Timing series will address the ins and outs of pre-, during and post-nutrient timing, as well as daily maintenance, with the goal of optimizing performance and promoting immune health in athletes. Please note that all guidelines are subject to trial and error. It’s crucial to experiment during training so athletes can adjust their food and fluid volume based on gut tolerance and to find a perfect daily nutrient timing routine.
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