Training imposes coordinated metabolic demands that nutrient timing strategically addresses. Optimizing the nutrient environment around training is one of the most powerful means by which coaches can directly influence both the quality of a session and the physiological adaptations that follow. The guide explains physiological foundations for why the training window is nutritionally sensitive, including protein turnover dynamics, glycogen utilization, hormonal changes, and enhanced cellular nutrient sensitivity post-exercise. Pre-workout nutrition focuses on maintaining stable blood sugar and circulating amino acids. Recommendations include 0.25-1.0g carbohydrates per pound of bodyweight 1-2 hours before training, 0.15-0.20g protein per pound, minimal fat, 500-750mL water with 300-600mg sodium, and 3-6mg caffeine per kg bodyweight 45-60 minutes before exercise. Intra-workout nutrition applies primarily to sessions exceeding 75 minutes, featuring metabolite work, short rest periods, fasted training, or high-volume blocks. Recommendations include 0.3-0.7g carbohydrates per kg hourly, 300-600mg sodium per liter of fluid, and strategically deployed essential amino acids. Post-workout nutrition emphasizes 0.15-0.25g protein per pound and 0.25-1.0g carbohydrates per pound to accelerate recovery and adaptation. The anabolic window extends 2-4 hours depending on pre-workout nutrition timing.
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