The Boom Boom Performance Podcast

Nutrient timing involves the purposeful consumption of all types of nutrients at various times throughout the day to favorably impact the adaptive response to acute and chronic exercise. Old idea: you need to deplete glycogen for carb loading supercompensation to work. New idea: you only need to reduce training training and eat high carbs for 3-4 days (8-12g/kg/day). Old idea: consuming fructose or carbohydrate close to competition can interfere with optimum performance. New idea: if carbohydrate consumption causes gut distress don’t consume them close to competition Here are the ISSN guidelines for nutrient timing, which we discuss in the podcast. Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/ day [g/kg/day]). If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered: a) aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70)