Nutrient timing is an important factor to enhance athletic performance and recovery from exercise and to increase muscle mass, strength and body composition.
Pre workout- to release energy to drive muscle contraction during training.
Postworkout- (Anabolic phase) 0-45 minute window following a workout, with the right combination of nutrients initiates repair of damaged muscle tissue and replenishment of muscle glycogen.
Growth & recovery – from the end of the anabolic phase to the start of the next workout .
Aim for 20-30g protein pre / postworkout + 30-80g fast acting carbohydrate pre/ post workout.