Nutrient timing is dietary strategy whereby specific nutrients (usually protein &/or carbohydrates) are consumed in and around exercise. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically nutrient timing is designed to optimize the adaptive response to exercise; rebuilding damaged muscle tissue and restoring muscle glycogen reserves. Hence, it is considered this speeds recovery, improves performance, increases muscle hypertrophy and strength gains and improves body composition. This lead to belief that there may an “anabolic window” of opportunity, a short time after training where these improvements can be optimized if the right nutrients are consumed. The concept of nutrient timing has been popular among athletes and sports nutritionists for some time. But this has been debated as the research results have been mixed as to whether it is effective or not.  Does nutrient timing work? Is there an anabolic window? Let’s look at the latest science on protein timing.

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