Timing of nutrient intake can affect performance and recovery.
Lastly, it was found that exercising at least 12 hours after a high-fat meal reduced post-meal lipemia. This can be important for lowering risk of atherosclerosis and cardiovascular disease, an increasing deadly disease in America. (Stephens & Braun, 2008)
Let's take a deeper look at nutrient-timing before, during, and after exercise.
Taking into consideration the timing of nutrient intake can enhance exercise performance. Nutrient-timing is found to have an effect on increasing insulin-stimulated glucose metabolism, lowering triacylglycerides, and stimulating muscle protein synthesis.
Consuming a “mixed” meal composed of all macronutrients was shown to increase insulin production which could be beneficial for those with diabetes. In addition, consuming a mixed meal immediately after endurance exercise will enhance muscle protein synthesis which stimulates muscle growth. This is especially important for those that have age-related muscle loss or muscle atrophy.
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