The soundbite summary: You have to understand: 1) how nutrients fuel exercise and 2) how activity type, intensity, duration, and capacity all affect the quantity of fuel needed, to THEN… be able to evaluate the relevance of nutrient timing research.
What is bioenergetics, and how does it affect our performance in and out of the gym? To answer, we’re talking about carb and protein timing, how macronutrients interplay with the three metabolic pathways, and more.
McClellan et al., 2014. Protein didn’t enhance performance if carbs were enough (endurance efforts).
Pochmuller et al., 2016. Systematic review and meta-analysis of carbs and endurance events.
Nielsen et al., 2020. Systematic review and meta-analysis of carbs and endurance events.
On Protein Timing & Muscle Protein Synthesis
On Whether a Calorie is Just a Calorie
On the Supposed Benefits of Fasting
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