Does Nutrient Timing Really Matter?

_{Author: Shaela Daugherty, Founder & CEO}

It was 2014, I was a few months in to doing CrossFit and I was LOVING it. It made me feel so confident and sexy and amazing. I never realized how strong I could be. The deeper I dove into the CrossFit world, the deeper I dove into nutrients and nutrient timing and paleo and how much protein your body can process at once and literally all. the. things.

Have you ever been told that you had to eat a certain amount of protein or carbs after a workout in order for your body to recover better? As I was going through the research, that’s what I kept finding. Recommendations for nutrient timing. I saw that I needed to eat a small amount of carb before a workout, or that I needed to eat protein IMMEDIATELY after my workout in order for my muscles to grow. Summer of ’14 I would literally hop in my car after a workout, rip open a Quest nutrition bar, and eat it on my way to work. All the while knowing I had breakfast in my bag for me once I got to work. Everything I had read told me it was that.darn.important. And I had goals right? I wanted to look amazing and have the 6 pack abs and finally clear up all the cellulite and stretch marks I’d been housing for years.

Come to find out, none of it was necessary. What took me years to realize was that the scientific “evidence” surrounding nutrient timing, was actually pretty minimal and the studies weren’t long-term and didn’t always test both sides. I’ll spare you all the boring and scientific research and hit the high points but here’s what we used to be told about nutrient timing and what’s really true:

What we were told #1: There’s a window of opportunity (anabolic window) right after your workout that is PRIME for a ton of nutrients – this window is 30-45 minutes after your workouts

What’s more accurate: While you may get short-term benefits from cramming yourself with a quick protein and carb right after your workout, you actually have a window of 1-2 hours on either side of your workouts to be able to get the same benefits that we previously thought was a shorter window

What we were told #2: Nutrient timing strategies are the only way to build lean muscle and burn fat

What’s more accurate: Recent data has showed that actually, the total amount of protein and carbs you eat in a day is inherently more important for you than specific nutrient timing

So what does this mean for you? In short, it means you don’t have to stress about nutrient timing unless you’re a serious high level athlete – and if you are – you are probably working with a coach that’s helping you nail down all your nutrition needs. For us “regulars” out there who just love exercise but also want to reap the most benefits – here is what I suggest –

Let’s keep it simple ----> 

If you workout in the morning:

Drink protein powder + quick carb a little before and after your workout

Then be sure to eat breakfast within 1-2 hours of finishing your workout

If you workout any other time in the day:

Just make sure you are eating 1-2 hours before your workout (including all macros – protein, carbs and fat)

Make sure you are eating 1-2 hours after your workout (including all the macros)

Boom! We just simplified nutrient timing. Have questions? Let me know below!