SuppVersity - Nutrition and Exercise Science for Everyone

If you have problems with postprandial glucose and insulin excursions, you should consider picking your burgers apart to be able to eat the carbs 10 minutes after you devoured the proteins and veggies... and yes, it's likely you'll skip the bun and reduce your overall energy intake, as well. If you're following my friend Alex Leaf  on Facebook, you will have heard about the role of "nutrient order" (that's not " nutrient timing ") as an important determinant of your postprandial glucose response. If you haven't heard about this, yet, let me briefly bring you up to speed: In a previous crossover study ( Shukla 2017 ) involving metformin-treated subjects with T2DM, the authors of the study that's at the center of today's SuppVersity article have already demonstrated that the ingestion of the protein and vegetable components (e.g. tomato, onion, and salad leaf + burger patty) of a given meal  10 minutes before  the carbohydrate component...

Everyone will know somebody who managed to build an impressive physique with meal-timing. The question you cannot answer, however, is whether that's due to the timing or rather his/her mindful eating habits, healthy food choices and overall controlled energy intake. Originally, people thought about dieting quite mechanistically. With health and fitness becoming more important than religion to many people, this has changed significantly and we've seen various trends ranging from the low-fat fad in the 1980s to the anti-fructose movement of the early 2000s and the ketogenic revival 10 years later. Eventually, the transient nature of all these trends did yet confirm one thing: the macronutrient of your diets may influence if and how much fat/muscle weight you lose or gain, but it's only one out of several parameters that determine the way(s) in which your diet will affect your health and body composition. Another factor that has been recognized to do just that is nutrien...

"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-) There's no question that the prevalent notion that "if you don't get those 30+ grams of whey protein in, within the first 30 minutes after your workouts, you've wasted your time in the gym" is absolutely bogus, the last months have seen the publication/announcement of a handful of studies that support the notion that nutrient timing does, after all, still matter for gains and recovery. As a SuppVersity  reader, you will know both: That the majority of hitherto published research "refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations...

Yes, it may in fact make sense to shovel down another scoop of your preworkout if you train for 2h. Just try to remain below the sign. stress-dosage of 600-800mg caffeine/day (Beaven. 2008). I have previously addressed the question " When is the Best Time to Consume Your Pre-Workout Caffeine? ", so why do I need to revisit it? Well, the answer is, as you'd expect, the publication of new scientific evidence which suggests that you can also consume your caffeine much later  and still see performance gains. The aim of said study was to assess if low and moderate doses of caffeine delivered in a carbohydrate-electrolyte solution (CES) late in exercise improved time trial (TT) performance. Fifteen (11 male, 4 female) cyclists (22.5 ± 0.9 yr; 69.3 ± 2.6 kg; VO2peak, 64.6 ± 1.9 ml / min / kg-1) completed four double-blinded randomized trials. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Coffee - T...

As a SuppVersity reader you already know of the post-workout creatine advantage . I am sure you will remember Jose Antonio's 2013 study on the effect of creatine timing in 19 male recreational bodybuilders (reread the SuppVersity article ). The results indicated quite conclusively that taking creatine after the workout is a bit more effective than taking the same amount immediately before the workout. In view of the fact that the effect did not reach statistical significance and an advantage was only "possible" or "likely", though, the debate about the importance or non-significance of creatine timing is far from being settled. You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & Broscience Creatine Better After Workout ALA + Creatine = Max Uptake? Creatine Blunts Fat Loss? Build 'Ur Own Buffered Creatine The latest evidence that creatine timing counts comes from the Universi...