Ep. 109- Advanced Nutrient Timing to Achieve Your Best Physique with John Gorman

This episode dives into advanced meal timing & nutrient timing
strategies to help you achieve your BEST physique. This is not for
newbies- we dive into the nitty gritty here for pre, post, and
intra workout nutrition and discuss the what's and whys. Thank you
to John Gorman for coming on to chat with me! Outline of what is
discussed with some notes from the episode: -What to question for
total timing: GOAL? Type of training? Food intake? Digestion? -Meal
timing goals: 1. Optimize MPS 2. Balance blood sugar 3. Aid
digestion 4. Manage Hunger 5. Fit client’s schedule -Timing pre
& post & intra- including practical examples. Practical
Approaches: -Pre: low GI or mix low GI/high GI, moderate fat/fiber,
based on total meal timing, use multiple transportable carbs
(translocation of receptors) -Peri: dependent on total intake,
recovery, training intensity/length, goal to enhance performance,
decrease fatigue, manage MPB and cortisol, 15-25g cyclic dextrin
with 10g EAAs or 15g whey -Post: dependent on pre & peri
timing; Insulin sensitivity importance Also discussed: -Insulin
sensitivity -Stimulating MPS & preventing MPB (# meals with
servings of protein & leucine, AA content, mixed meals &
plasma leucine) -Hypoglycemia mid workout prevention -Electrolytes
-Water -Handling digestion & best strategies to optimize -How
meal timing effects recovery -Fasted workouts & training
-Balancing blood sugar -BCAA vs EAAs- what, why, and when? -Smart
snacks -Timing examples & how timing impacts need/changes for
meals My info: Website: www.upliftfit.org Instagram:
www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn
Coaching and email: fitandfaith@gmail.com John's Info: Instagram:
@team_gorman Email: john@team-gorman.net Website:
www.team-gorman.net Podcast: www.elitephysiqueuniversity.com