Nutrition Strategies for Peak Performance – Balancing Timing, Whole Foods, and Supplements

by Eric Gerlach, MS
NSCA Coach November 2024
Vol 11, Issue 2

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Audience:
Coaches
Topics:
Nutrition

This article explores the critical role of nutrient timing in optimizing energy levels, supporting recovery, and enhancing overall physiological responses.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

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References

  1. Burke, DG, Silver, S, Holt, LE, Smith Palmer, T, Culligan, CJ, and Chilibeck, PD. The effect of continuous low dose creatine supplementation on force, power, and total work. International Journal of Sport Nutrition 10(3): 235–244, 2000.
  2. Dhiman, C, and Chand Kapri, B. Optimizing athletic performance and post-exercise recovery: The significance of carbohydrates and nutrition. Montenegrin Journal of Sports Science and Medicine 12(2): 49–56, 2023.
  3. Jäger, R, Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, S, Skwiat, TM, et al. International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition 14: 20, 2017.
  4. Kerksick, CM, Arent, S, Schoenfeld, BJ, Stout, JR, Campbell, B, Wilborn, CD, et al. International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition 14(1): 33-33, 2017.
  5. Kume, W, Yasuda, J, and Hashimoto, T. Acute effect of the timing of resistance exercise and nutrient intake on muscle protein breakdown. Nutrients 12(4): 1177, 2020.
  6. O Jameson, TS, Pavis, GF, Dirks, ML, Wall, BT, Mikus, C, Alamdari, N, and Stephens, FB. Post-exercise and pre-sleep protein-polyphenol supplementation improves recovery following muscle-damaging eccentric exercise: Preliminary findings. Medicine and Science in Sports and Exercise 51(6S): 139–139, 2019.
  7. Pihoker, AA, Peterjohn, AM, Trexler, ET, Hirsch, KR, Blue, MNM, Anderson, KC, et al. The effects of nutrient timing on training adaptations in resistance-trained females. Journal of Science and Medicine in Sport 22(4): 472–477, 2019.
  8. Sawka, MN, Burke, LM, Eichner, ER, Maughan, RJ, Montain, SJ, and Stachenfeld, NS. American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine and Science in Sports and Exercise 39(2): 377–390, 2007.
  9. Stecker, RA, Harty, PS, Jagim, AR, Candow, DG, and Kerksick, CM. Timing of ergogenic aids and micronutrients on muscle and exercise performance. Journal of the International Society of Sports Nutrition 16(1): 37–37, 2019.
  10. Takahashi, Y, Matsunaga, Y, Banjo, M, Takahashi, K, Sato, Y, Seike, K, et al. Effects of nutrient intake timing on post-exercise glycogen accumulation and its related signaling pathways in mouse skeletal muscle. Nutrients 11(11): 2555, 2019.
  11. Vasconcelos, QDJS., Bachur, TPR, and Aragão, GF. Whey protein supplementation and its potentially adverse effects on health: A systematic review. Applied Physiology, Nutrition, and Metabolism 46(1): 27–33, 2021.
  12. Vliet, S. van, Beals, JW, Martinez, IG, Skinner, SK, and Burd, NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Nutrients 10(2): 224, 2018.
  13. Wax, B, Kerksick, CM, Jagim, AR, Mayo, JJ, Lyons, BC, and Kreider, RB. Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients 13(6): 1915, 2021.

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Eric Gerlach is a dedicated professional in exercise and sports science, specializing in high-performance coaching and sports psychology. He holds a M ...

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Available to:
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Audience:
Coaches
Topics:
Nutrition
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