Fall 2022 - 31

that glucose is taken into the muscles more
efficiently, thereby allowing glycogen stores to
be replenished during this time if carbohydrate
intake is sufficient (Arent 2020). To achieve
proper replenishment of muscle glycogen after
strenuous exercise, aim to consume ~1.0-1.5
g/kg/hr of carbohydrate within the first two
hours after completion of the exercise. An
example would be 68-102g of carbohydrate
for a 150lb person. This could look like a
bagel with peanut butter and a medium-sized
banana (~ 80g total). Consumption of nutrients,
namely carbohydrates (~1.0-1.5g/kg/hr),
should continue for four to six hours with more
frequent feedings being favorable for maximal
glycogen resynthesis (Arent 2020).
Due to the body's catabolic state postworkout,
there is a marked increase in muscle
damage and protein breakdown (Arent 2020).
To counteract this, protein intake is crucial to
combat further breakdown and help begin
the process of repairing damaged muscles
and building cellular components that support
adaptation to exercise. During this time when
the muscle is highly responsive to nutrient
stimuli, high-quality and rapidly-digesting
protein sources should be consumed to
stimulate muscle protein synthesis (MPS).
Several studies have shown that 20-40g of
whey protein isolate is effective for maximally
stimulating MPS (McLain 2015). The exact
amount of protein needed for optimal MPS is
not a uniform number due to many confounding
factors that must be taken into account; to
elaborate, the amount of protein required will
depend on exercise intensity and duration, in
addition to the gender and body size of each
individual. In regard to the timing of this 20-40g
protein ingestion, there is a lack of consistency
in research supporting an " anabolic window "
post-workout (Argent 2013). However, despite
this, it is generally accepted that sooner rather
than later is most appropriate to properly begin
rebuilding damaged muscle tissue, especially in
those who participate in back-to-back training
or activity days.
Other Considerations
Meal timing around exercise is only a
fraction of the food that a tactical athlete
eats in a day. When attempting to optimize
performance, fueling consistently and
sufficiently throughout the day is imperative.
In addition to sufficient overall energy
intake, spacing protein consistently
throughout the day will maximize muscle
protein synthesis and aid in recovery,
adaptation, and performance. Research on
the ingestion of protein prior to sleep has
suggested that .6g/kg of protein is effective in
(40g for 150lb person) maximizing overnight
muscle protein synthesis (MPS) rates, thereby
helping facilitate recovery and adaptation
during this period (Arent 2020). For example,
7oz of chicken will be 40g of protein.
Although it is clear that optimizing meal
and nutrient timing around performance is
important for promoting success, training and
total energy intake still serve as the primary
foundation for maximizing performance
outcomes. Therefore, those looking to gain
a competitive edge should begin working
on the nutrient timing and periodization
tips provided only after a solid nutritional
foundation has been laid. n
Written by a Collegiate and Professional
Sports Dietitians Association Registered
Dietitian (RD). To learn more about sports
nutrition and CPSDA, go to www.sportsrd.org.
tacticaltrainingandconditioning.com | 31
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Fall 2022

Table of Contents for the Digital Edition of Fall 2022
