“Nutrient Timing represents the next important nutrition concept in the twenty- first century and will teach readers how to optimize their exercise and recovery metabolism to better achieve their fitness and body-development goals. It is a must-read for anyone interested in physical fitness, performance, and health.” —William J. Kraemer, Ph.D. Professor, University of Connecticut “Drs. Ivy and Portman have made a major contribution to the field of sports nutrition. They’ve shown that consuming the right nutrients at the right time optimizes the adaptive response of skeletal muscle.” —Jose Antonio, Ph.D., C.S.C.S., F.A.C.S.M. President, International Society of Sports Nutrition “Drs. Ivy and Portman have written a classic. Their science filled book dispels old myths and should be mandatory reading for all strength athletes.” —Paul Goldberg, M.S., R.D., C.S.C.S. Strength and Conditioning Coach, Colorado Avalanche “The most important thing to add to your routine that will maximize your workouts is Nutrient Timing.” —Susan M. Kleiner, Ph.D., R.D., F.A.C.N., C.N.S. Author of Power Eating “Drs. Ivy and Portman take sports nutrition to a new level. Using some of the latest research they show how nutrients consumed at the appropriate time can work synergistically to stimulate enormous gains in muscle mass and strength— a must-read for the strength coach and athlete.” —Michael H. Stone, Ph.D. Head, Sports Physiology, U.S. Olympic Committee “This is the most comprehensive book I have read on the critical role that nutrient timing plays on muscle performance and development. It is filled with practical information that is backed up with scientific research. Every athlete, coach, and trainer will benefit from reading this book.” —Kirk Olson, M.S., C.S.C.S. Director of Strength and Conditioning, Minnesota Wild “The science underlying Nutrient Timing is so strong that a clock will become as important to muscle development as the right training and optimum nutrition.” —Jeff Stout, Ph.D. Performance Nutrition Consultant “Every professional athlete and coach should read this book if they’re interested in gaining an edge for themselves and their teams.” —Jon Torine Head Strength and Conditioning Coach, Indianapolis Colts “Nutrient Timing takes the guesswork out of maximizing performance through diet. This book is a must for every athlete.” —Tim N. Ziegenfuss, Ph.D., C.S.C.S. Chief Scientific Officer, Pinnacle Institute of Health and Human Performance “This book is a must-read for every strength training athlete and bodybuilder.” —John Berardi, C.S.C.S. President, Human Performance and Nutrition Counseling NUTRIENT TIMING THE FUTURE OF SPORTS NUTRITION John Ivy, Ph.D., & Robert Portman, Ph.D. Foreword by William Kraemer, Ph.D. The information contained in this book is based upon the research and personal and professional experiences of the authors. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional. The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and authors are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the authors and the publisher strongly suggest consulting a professional healthcare advisor. Basic Health Publications, Inc. 28812 Top of the World Drive Laguna Beach, CA 92651 949-715-7327 • www.basichealthpub.com Library of Congress Cataloging-in-Publication Data Ivy, John. Nutrient timing : the future of sports nutrition / John Ivy and Robert Portman ; foreword by William Kraemer. p. cm. Includes bibliographical references and index. ISBN 978-1-59120-595-1 1. Athletes—Nutrition. I. Portman, Robert. II. Title. TX361.A8I98 2004 613.2'024'796—dc22 2004000717 Copyright © 2004 John Ivy, Ph.D., and Robert Portman, Ph.D. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner. Editor: Carol Rosenberg Typesetter/Book design: Gary A. Rosenberg Cover design: Mikey Gudikunst Printed in the United States of America 20 19 18 17 16 15 14 13 12 11 10 Contents Acknowledgments Foreword by William J. Kraemer, Ph.D., Introduction PART I Nutrient Timing Principles 1. Nutrient Timing 2. Muscle Energy Systems and Fuel Utilization 3. The Influence of Hormones on Muscle Growth and Development PART II Nutrient Timing System 4. NTS Energy Phase 5. NTS Anabolic Phase 6. NTS Growth Phase PART III Incorporating Nutrient Timing into Your Training 7. Making Nutrient Timing Work for You 8. The NTS Nutrition Program, Susan Kleiner, Ph.D., R.D., F.A.C.N., C.N.S., PART IV Nutrition and Performance 9. Nutrient Activators and Sports Supplements 10. The Right Macronutrients 11. The Right Micronutrients PART V Muscle Function and Adaptation 12. How Muscles Work and Adapt to Training Conclusion Glossary Appendix A: Caloric Expenditure Calculator Appendix B: Meal Plan Templates Bibliography About the Authors In Memory of Dr. Ed Burke (1950–2002) Educator, inventor, scientist, coach, mentor, trainer, author, fitness guru, missionary for sport, and, most of all, a cherished friend Acknowledgments We are grateful to the many people who have helped make this book possible. Joey Antonio, Jeff Stout, Matt Fitzgerald, and William Kraemer offered valuable suggestions and comments. Special thanks to John Berardi, whose practical observations are found in a number of chapters, and Susan Kleiner, who helped synthesize the science into an easy-to-follow daily nutrition program. We would like to acknowledge Norman Goldfind at Basic Health Publications, who recognized the value of this information and encouraged us to write this book. Special gratitude to Carol Rosenberg, whose expertise and patience have shepherded this project to successful completion in spite of a very difficult time schedule. Additional thanks to Mina Rathbun for the medical illustrations, Nancy Martino for her creative suggestions for the cover, and Gary Rosenberg, whose design creativity has made this book come alive. Most of all, we would like to thank the many researchers and athletes with whom we have been associated over the years, whose insights, experience, and studies represent the scientific underpinnings as well as the practical application of Nutrient Timing. Finally, we would like to thank our wives, Jennifer and Susan, who have been so supportive of the time and effort necessary to complete this book. Foreword In the world of exercise and nutrition, a plethora of books have come out on a host of topics, but only a few will have a dramatic impact on the field. This is one of those books! It was written by two consummate scientists who have actually done the work in the laboratory to develop the theory and test the hypotheses that this book is based on. Therefore, different from so many of the books in the nutrition and exercise field that line the bookshelves in any bookstore, this book is the real thing based on scientific facts. Nutrient Timing represents the next important nutrition concept in the twenty-first century and will teach readers how to optimize their exercise and recovery metabolism to better achieve their fitness and body-development goals. It is a must-read for anyone interested in physical fitness, performance, and health. This book provides readers with a well thought out structure so that they can actually develop a comprehensive understanding of what Nutrient Timing is all about. It is well written and provides the needed documentation to help athletes understand the reasoning behind the different elements of the program. Most important, it is easy to read, and this is accomplished by a very well thought out presentation style and topic structure. Finally, it is fun to read as the story of Nutrient Timing is so vividly portrayed and illustrated with graphs and stories about studies that one forgets it is a scientifically based book and not an exciting novel. Implementing the concepts of Nutrient Timing will have a dramatic impact on the success of any exercise program, giving this book tremendous practical value. Whether one is a distance runner or weight trainer or any combination, the use of Nutrient Timing is vital in an athlete’s ability to optimize exercise performance and, even more important, to promote the optimal recovery from the exercise stress of a workout. Thus, the practical benefits from reading this book are real and immense! It allows readers to understand the reasons why something needs to be done in specific order as well as how the body will adapt