Nutrient Timing: The Means to Improved Exercise Performance, Recovery, and Training Adaptation
Abstract
As the incidence rate of lifestyle-related chronic conditions such as cardiovascular disease, obesity, and type 2 diabetes continues to increase, the importance of regular exercise and a healthy diet for improving or maintaining good health is critical. Exercise training is known to improve fitness and many health risk factors, as well as to improve the performance of competitive athletes. It has become increasingly clear, however, that nutrient intake before, during, and after exercise sessions has a powerful influence on the adaptive response to the exercise stimuli. In this review, the science behind nutrient timing will be discussed as it relates to exercise performance, recovery, and training adaptation. Evidence will be provided that validates intake of appropriate nutrients before, during, and immediately after exercise not only to improve exercise performance but also to maximize the training response. Ultimately, the combined response to exercise and proper nutrient intake leads to not only better performance in athletes but also greater health benefits for all exercisers.
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Nutritional strategies after exercise help refuel energy sources, replace fluid and electrolytes, synthesize new proteins, and improve immune system response.
“nutritional strategies after exercise helps to refuel energy sources (e.g., muscle and liver glycogen), replace fluid and electrolytes, synthesize new proteins to counteract both catabolic state and exercise-induced damage, and improve immune system response [9,10,11].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [11]
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Bonilla, D. A., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. B. (2020) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph18010103 · Cited by 77 · see citing works
Pre- versus post-exercise protein intake has similar effects on muscular adaptations
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- Authors
- Ivy, J. L., & Ferguson-Stegall, L. M.
- Affiliations
- The University of Texas at Austin (US)
- Venue
- American Journal of Lifestyle Medicine
- Publisher
- SAGE Publications
- Published
- 2013-10-07
- Volume
- 8
- Issue
- 4
- Pages
- 246-259
- ISSN
- 1559-8276 (ISSN-L)
- 1559-8284
- OpenAlex
- W2038609306
- Cited by
- 22
- References
- 134
- Citations by year
- 2026: 4 · 2025: 2 · 2024: 3 · 2022: 1 · 2021: 2 · 2020: 2 · 2018: 2 · 2017: 2 · 2016: 1 · 2015: 1 · 2014: 2
- FWCI
- 0.77
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- American Journal of Lifestyle Medicine (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- nutrient timing, sports nutrition, exercise performance, post-exercise recovery, training effects, pre-exercise nutrition, post-exercise nutrition, athletes, lifestyle-related chronic diseases
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
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