Exercise Scientist and S & C coach Jon Denoris presents a research round up and workshop on Ivy & Portman's "Nutrient Timing" concept. Presented on behalf of Kinetica Sports.

1. It’s notwhatyou eat
butwhenthat matters !
Understanding the importance of
Ivy & Portman’s theory of “Nutrient Timing”
By Jon Denoris

4. Some Support…
“Nutrient Timing represents the next
important nutrition concept in the 21st
century”
William Kraemer PHD Professor , University of Connecticut
“Dr’s Ivy & Portman take sports nutrition a new level.
A must read for the strength coach and athlete”
Michael Stone PHd Head, Sports Physiology US Olympic Committee

5. What is Nutrient Timing?
The application of knowing what to eat and
when to eat before, during and after exercise
Designed to help you achieve your most
advantageous exercise performance and recovery

6. 3 Misconceptions
For exercise lasting less than 45 mins
water is fine
You have 18-20 hours after a workout to restore
your muscles
CHO is the nutrient for aerobic athletes Protein
is the nutrient for strength athletes

7. Hormones & Exercise

8. Insulin “anabolic controller”
• Transporter promotes either fat OR
protein storage
• glucose uptake, glycogen storage
• protein synthesis & AA transport
protein degradation
• cortisol release

9. How insulin increase net protein gain

10. 3 Phases
1. Energy Phase
2. Anabolic Phase
3. Growth Phase

11. ENERGY PHASE
-10 mins until to end of workout

12. Multi nutrient supplement (CHO + PRO + MCT) 30 mins prior
increased vertical jump power & no. of reps at 80% 1RM
(Kraemer et al 2007)
it also  growth hormone & testosterone
(Protein) 12 week study  Strength and lean body mass
(Candow et al 2006)
10 week study  body mass fat free mass, IGF1, mRNA,
&myofibrillar protein (Willoughby & Stout 2007)
pre & post CHO + PRO + CR
 lean body mass, 1RM, type II fibres, muscle Cr, PRO
synthesis
Cribb et al 2006

13. Quick word about cardio
Interesting study by
(Saunders et al)
ADDING PRO to CHO 29% & 40%
improvement in performance
83% less muscle damage

14. Energy phase & strength training
CHO before & during maintains muscle glycogen
& enhances the benefits of training (Haff et al)
Batyet al found anabolic hormone insulin & levels of
cortisol in CHO & PRO V CHO ALONE
2 studies by Bird et al ;
cortisol105% in placebo BUT ONLY 11% in CHO & 7% in CHO + EAA
levels of 3methyl-histidine reduced by 27%
CHO & PRO 26%  markers of PRO breakdown
& type I, type iia, type iib cross sectional areas 

15. Effect on muscular endurance

16. Blunting the effect of cortisol
Bishop et al

17. Energy phase

18. ANABOLIC PHASE
The 45 minswindow
(the most important phase)

19. Importance of immediate cho/pro supp (anabolic phase)
Levenhagen et al

20. Effect of supp type on insulin response
Zawadzkiet al

21. Markers of muscle damage
Siefert et al

22. Don’t Wait !

23. Ivy et al CHO + PRO + FAT immediately after exercise
provoked a greater insulin response
Berardi et al even greater levels of muscle
glycogen resynthesis and protein synthesis
when BCAA’s added immediately post exercise
TAKE HOME : increasing concentration of amino
acids in blood important for promoting increases
in lean tissue and improved body compostition

24. Practical Approach
Consume a CHO +PRO in 3:1 or 4:1 ratio within 30
mins.
This translates into 1.2-1.5gms/kg simple CHO
.3-.5gms/kg PRO + BCAA’s

25. GROWTH PHASE
End of the anabolic phase
to the start of next workout

26. a. Insulin resitance

27. b. Prolonged insulin sensitivity

28. Effect of amino acid level on protein synthesis

29. Whey V Casein
Whey fast releasing – better for synthesis
Casein slow releasing better for attenuating
protein breakdown
Casein may be better overall for protein balance
(Boirie et al 1997) (dangin et al 2001)

30. Creatine gives more benefits
(Cribb et al) greater changes in CR + PRO +
CHO over Cr, CHO or PRO alone. Body mass
fat free mass and favourable body comp
changes

31. Content of growth phase supp

32. conclusions
Prolonged >60-90 mins exercise will deplete
energy and prudent timing can offset this
During intense exercise regular 10-15fl/oz 6-8%
CHO should be taken every 10-15mins to sustain
blood glucose
Minimize fructose as it can cause GI
upset/absorbed slowly
Adding Protein .15-.25g/kg/day to CHO at ALL time
points especially post exercise is well tolerated
and may promote greater glycogen restoration

33. 6-20g EAA’s 30-40 g of high GI CHO within 3 hours
and immediately before exercise significantly
stimulates protein synthesis
Daily post exercise ingestion of CHO + PRO
increases strength & lean tissue and body
fat % during regular resistance training
Whey & Casein differ in kinetic digestion
patterns

34. Adding CR to CHO & PRO facilitates greater
adaptations
Inclusion of small amounts of fats (MCT) may
help further
Irrespective of timing 3:1 or 4:1 CHO to PRO
snacks and feeding promotes recovery

35. Snack Ideas
Energy bar and sports drink
2 slices of wholegrain toast and 2 tablespoons of peanut butter
Orange and ½ cup of low fat cottage cheese
1 cup of cooked oatmeal and ¼ cup raisins
2 egg omelet with 1 cup fresh veggies 1 whole-wheat muffin
¼ cup of nuts and a medium apple
Hard boiled egg and ½ whole-wheat bagel
Pita bread and ½ can of tuna

36. THANK YOU !
www.kineticasports.com
www.clubfiftyone.co.uk
jon@clubfiftyone.co.uk
@jondenoris