What is timing?

| Although the daily protein and carbohydrate needs are covered, there must be a timing for both nutrients. Timing is very important because it intervenes in the recovery, immune system, growth and maintenance of muscle mass.

Consumption of carbohydrates together with proteins, it increases protein synthesis and decreases the breakdown of muscle proteins. Carbohydrates help us maximize glycogen stores and maintain blood glucose levels. In the case of protein Proper timing will help us to have adequate amounts of amino acids in the blood (obtained from protein intake), to have them when the body needs it, since it does not have enough reserves except those of the muscle itself, which we do not have. interested in using.

3 Key moments for the correct supply of nutrients during exercise

• Before: pre-exercise nutrition is aimed at increasing glycogen reserves, necessary in the most intense moments of training or competition and maintaining blood glucose levels during resistance exercises. To maximize glycogen stores, it is recommended to take approximately 60-70% of energy from carbohydrates, especially the three days before the competition, along with a small protein intake.
• During: when the duration of resistance exercise exceeds 60 minutes, the body begins to use muscle glycogen, the contribution of high GI carbohydrates (GI: ability of carbohydrates to raise blood glucose once they have been digested) allows us to save this glycogen, maintaining constant blood glucose levels and maintaining performance during exercise. It is enough to take one or small snacks every 10-15 minutes such as: fruit, dehydrated fruit or sports preparations such as bars ...
• After: the post-competition diet is essential for the formation of muscle glycogen, improving protein synthesis and immune parameters. The joint intake of carbohydrates and protein in a correct ratio (4: 1 or 3: 1, ex: for every 4 g of carbohydrates 1 g of protein), should be consumed after the end of the exercise, between 30- 60 minutes later Examples of foods that can be consumed after the competition:

• 2 natural skimmed + apple (approx. 200 g) + 2 maria cookies + 6
• 60g of bread + 2 slices of cooked ham or turkey cold cuts + 1 banana (approx. 90 g)
• 75g or 4 biscuits + 3 low-fat cheeses (60g) + 50g quince

Practical tips

After physical exercise, in general, the athlete may have a preference for liquid foods, on the market there are drinks for post-eating with adequate proportions of carbohydrate, proteins and other nutrients in addition to water, also essential in recovery, It is possible to take this type of drink as a substitute for conventional food. This type of intake is recommended as long as you exercise for more than 2-3 hours.

The recovery of glycogen stores After performing physical exercise, it is a slow process that can take from 24 to 48 hours depending on the losses produced, for this reason it is important that the main meal after the competition continues to provide an important contribution of carbohydrates. It is very important not to forget hydration, before, during and after exercise.

• Timing is the optimal moment of food intake.
• It is very important because it intervenes in the recovery, immune system, growth and maintenance of muscle mass.
• There are three key moments for the correct supply of nutrients: before, during and after exercise.

Monica Carreira Diploma in Human Nutrition and Dietetics