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on Nutrient Timing for Performance and Mass
Description
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more.
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Referenced Episodes:
On Digesting & Absorbing Protein
On Protein Timing & Muscle Protein Synthesis
On the Supposed Benefits of Fasting
On How to Fuel Performance
Referenced Studies:
Antonio et al., 2017. Casein morning or night study.
Aragon and Schoenfeld, 2013. Nutrient timing and post-exercise nutrition.
Arent et al., 2020. Nutrient timing as an opportunity.
Baty et al., 2007. Cortisol and creatine kinase, but not performance, changes with a pre-workout supplement.
Berardi et al., 2006. Glycogen resynthesis and performance.
Schoenfeld et al., 2013. Meta-analysis of protein intake for strength or body composition.
Schoenfeld et al., 2017. Pre- versus post-workout protein study.
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About the Show
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. Become a paid subscriber on Apple Podcasts and Spotify to access more!
About EC
EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®.
About Patrick
The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.