Nutrient Timing – A Four-Part Series, Part 4: 24/7 Maintenance

Fats

Although fat is not recommended before, during or after exercise, the perfect time for this nutrient is between sweat sessions. Premier fats include omega-3 polyunsaturated and monounsaturated fatty acids.

To augment omega-3 fatty acid intake, consume more cold water fish, such as herring, mackerel, salmon and tuna; flaxseeds and chia seeds; walnuts and almonds; and any other omega-3 fortified foods.

The International Olympic Committee (IOC) recommends 2,000 milligrams of omega-3 fatty acids daily which can be hard to meet via diet alone. To ensure adequate omega-3 intake, consume one  Klean Omega softgel daily a total of of EPA and DHA, the essential omega 3’s.

Foods high in monounsaturated fats include avocados; canola, olive, peanut and sesame oils; olives; nuts such as cashews, peanuts and pistachios; and sesame seeds.

Fluids and Electrolytes

Staying adequately hydrated in the peri-exercise period and throughout the day can replenish electrolytes, retain hydration and help to achieve optimal performance.‡

On a daily basis, individuals exposed to normal environmental temperatures and performing light to moderate levels of activity require ~13 cups of water for men and ~9 cups for women. This is an absolute minimum for athletes participating in daily exercise sessions who must increase their fluid intake based on the frequency, intensity, duration and type of physical activity, environmental conditions and their body weight.

In general, if an athlete followed the peri-exercise guidelines for electrolytes, a well-balanced diet will help to further replenish their electrolyte levels, but if an athlete participates in long duration training sessions, especially in the heat, or multiple daily training sessions, supplemental electrolytes may be indicated. Conveniently, one to two Klean Electrolyte capsules can safely replenish electrolytes.‡

The Brilliant Extras

• Regardless of the sport or how hard athletes train, proper energy levels and muscle integrity are possibly two of the most important factors when it comes to living an active lifestyle and reaching peak performance. Research has demonstrated that magnesium intake in athletes is suboptimal which can lead to compromised performance. Consuming one capsule of  Klean Magnesium Supplement, one to four times per day, will support the body’s ability to produce and utilize energy (ATP) for muscle function, protein synthesis and optimal recovery between workouts.4‡
• Research is mounting in support for Vitamin D as a multitasking superstar that provides not just support for the bones, but also supports the muscular, and immune  systems. Klean Vitamin D Tablets can fill nutritional gaps by providing vitamin D in the form of: D3 (cholecalciferol).
• Now let’s talk probiotics which inhabit our gut 24/7 with benefits to keep an athlete’s engines fit and primed for daily activity. Our so-called gut microbiome helps us produce essential vitamins, absorb minerals more efficiently, synthesize more lactase enzymes so we can break down milk sugar, support our immune system, 70% of which resides in our gut, and provide numerous other benefits that researchers are learning about every day.3 Athletes can support their microbiome by consuming one NSF Certified for Sport® Klean Probiotic capsule a day to provide 15 billion CFU (colony-forming units) of live, healthy bacteria from a variety of bacterial strains that synergistically support human health.‡
• On a final note, it is a given that adequate rest and training go hand in hand, and sleep is a crucial part of an athlete’s daily regimen. To ensure proper sleep, research indicates that supplemental melatonin can decrease the time needed to fall asleep and support overall sleep quality. Athletes can promote their body’s natural melatonin production by taking two sprays of  Klean Melatonin raspberry lemonade-flavored liquid spray before bed to support the body’s sleep-wake cycle.‡

The Bottom Line on Nutrient Timing and Performance

Exercise adaption and recovery have no beginning or end. Therefore, it is essential for athletes to learn how to use nutrient timing to progressively challenge and push their limits while minimizing negative ramifications. It is clear that research supports the consumption of performance-supporting nutrients at specific peri-exercise times, but overall, athletes that commit to fuelling properly 24/7 will recover, adapt and ultimately reap the most sizable physiological benefits which translate to remarkable performance progression.‡

References

1. Arciero, P.J., Ives, S.J., Norton, C., Escudero, D.; Minicucci, O., O’Brien, G., Paul, M., Ormsbee, M.J., Miller, V., Sheridan, C., et al. (2016). Protein-pacing and multi-component exercise training improves physical performance outcomes in exercise-trained women: The PRISE 3 study. Nutrients, 8(6), 332.
2. Arent, S.M., Cintineo, H.P., McFadden, B.A., Chandler, A.J., & Arent, M.A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(1948), 1948.
3. Jäger, R., Mohr, A.E., Carpenter, K.C., Kerksick, C.M., Purpura, M., Moussa, A., et al. (2019). International Society of Sports Nutrition Position Stand: Probiotics. Journal of the International Society of Sports Nutrition, 16(1), 62.
4. Laires, M.J., Monteiro, C.P., Matias, C.N., Santos, D.A., Silva, A.M., & Bicho, M. (2014) Magnesium status and exercise performance in athletes. Trace Elements and Electrolytes, 31(1), 13-20.
5. Thoman, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
6. Trommelen, J. & van Loon, L.J. (2016). Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Nutrients, 8(12), 763