Some Fundamental Principles & Concepts (IV)

Nutrient & Meal Timing:
The body has greater needs for certain nutrients at certain times. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after. Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular.

Carbohydrates:
When carbohydrates are consumed, they can either be stored as glycogen or as fat, or burned as energy. The majority of them will either be stored as glycogen or fat. Obviously, we want them to be stored as glycogen, and not as fat. The timing of carb consumption can make a huge difference.
After a workout, muscle sensitivity to carbohydrates is greatly increased. During other times of the day, the muscle cells are less sensitive to carbs, and the fat cells are more sensitive. Therefore, the optimal time to consume carbohydrates is immediately afterwards, all the way up to 6 hours after.
Fast absorbing carbohydrates mixed with a little bit of protein taken 15-30 minutes before a workout can also help to boost performance and reduce the amount of muscle protein that is broken down.
During the rest of the day, it is best to eat starchy vegetables (sweet potatoes, spinach, etc.) and fruits rather than lots of starchy carbohydrates (bread, pasta, rice, etc.) Do not eliminate them, though. You still need them, just not as much.

Protein:
It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.
These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.

Fats:
Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise.