Display options
Cite
Kerksick C, Harvey T, Stout J, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008;5:17doi: 10.1186/1550-2783-5-17.
Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J. L., & Antonio, J. (2008). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 517. https://doi.org/10.1186/1550-2783-5-17
Kerksick, Chad, et al. "International Society of Sports Nutrition position stand: nutrient timing." Journal of the International Society of Sports Nutrition vol. 5 (2008): 17. doi: https://doi.org/10.1186/1550-2783-5-17
Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 03;5:17. doi: 10.1186/1550-2783-5-17. PMID: 18834505; PMCID: PMC2575187.
Copy Download .nbib Format: NLM
Share it on

J Int Soc Sports Nutr. 2008 Oct 03;5:17. doi: 10.1186/1550-2783-5-17.

International Society of Sports Nutrition position stand: nutrient timing.

Journal of the International Society of Sports Nutrition

Chad Kerksick, Travis Harvey, Jeff Stout, Bill Campbell, Colin Wilborn, Richard Kreider, Doug Kalman, Tim Ziegenfuss, Hector Lopez, Jamie Landis, John L Ivy, Jose Antonio

Affiliations

  1. Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA. [email protected].

PMID: 18834505 PMCID: PMC2575187 DOI: 10.1186/1550-2783-5-17

Abstract

Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1.) Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO or ~8 - 10 g CHO/kg/d), and ingestion of free amino acids and protein (PRO) alone or in combination with CHO before resistance exercise can maximally stimulate protein synthesis. 2.) During exercise, CHO should be consumed at a rate of 30 - 60 grams of CHO/hour in a 6 - 8% CHO solution (8 - 16 fluid ounces) every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 - 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise. 3.) Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training. 4.) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-synthesis. 5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis. 6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions. 7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training. 8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.

References

  1. Int J Sports Med. 1991 Apr;12(2):180-6 - PubMed
  2. Med Sci Sports Exerc. 1988 Apr;20(2):105-9 - PubMed
  3. J Sports Sci. 2004 Jan;22(1):115-25 - PubMed
  4. Br J Nutr. 2005 Apr;93(4):485-92 - PubMed
  5. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8 - PubMed
  6. J Appl Physiol (1985). 1997 Dec;83(6):1877-83 - PubMed
  7. Int J Sports Med. 1981 May;2(2):114-8 - PubMed
  8. Med Sci Sports Exerc. 2004 Jul;36(7):1233-8 - PubMed
  9. J Am Diet Assoc. 2002 Nov;102(11):1621-30 - PubMed
  10. J Appl Physiol (1985). 1999 Sep;87(3):1083-6 - PubMed
  11. Am J Physiol Endocrinol Metab. 2003 Jan;284(1):E76-89 - PubMed
  12. Am J Physiol. 1999 Jan;276(1 Pt 1):E118-24 - PubMed
  13. J Appl Physiol (1985). 2000 Feb;88(2):386-92 - PubMed
  14. Am J Physiol Endocrinol Metab. 2002 Oct;283(4):E648-57 - PubMed
  15. J Sports Sci. 1997 Jun;15(3):305-13 - PubMed
  16. Med Sci Sports Exerc. 2004 Sep;36(9):1551-8 - PubMed
  17. Metabolism. 2005 May;54(5):610-8 - PubMed
  18. Am J Physiol Endocrinol Metab. 2001 Jun;280(6):E982-93 - PubMed
  19. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206 - PubMed
  20. Nutrition. 2007 Sep;23(9):647-56 - PubMed
  21. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):255-71 - PubMed
  22. Eur J Appl Physiol. 2007 Nov;101(5):637-46 - PubMed
  23. Med Sci Sports Exerc. 2004 Dec;36(12):2073-81 - PubMed
  24. J Appl Physiol (1985). 2000 Dec;89(6):2220-6 - PubMed
  25. Int J Sports Med. 1996 Jul;17(5):366-72 - PubMed
  26. Int J Sport Nutr Exerc Metab. 2000 Sep;10(3):326-39 - PubMed
  27. Med Sci Sports Exerc. 2000 Dec;32(12):2130-45 - PubMed
  28. Eur J Appl Physiol. 2002 Jul;87(3):290-5 - PubMed
  29. Sports Med. 2003;33(2):117-44 - PubMed
  30. Med Sci Sports Exerc. 2007 Feb;39(2):298-307 - PubMed
  31. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32 - PubMed
  32. J Appl Physiol (1985). 1996 Sep;81(3):1115-20 - PubMed
  33. Am J Physiol Endocrinol Metab. 2001 Feb;280(2):E340-8 - PubMed
  34. J Strength Cond Res. 2007 Aug;21(3):678-84 - PubMed
  35. Mol Cell Biochem. 2003 Feb;244(1-2):89-94 - PubMed
  36. Eur J Appl Physiol. 2006 May;97(2):225-38 - PubMed
  37. J Appl Physiol (1985). 2001 Aug;91(2):839-46 - PubMed
  38. J Appl Physiol (1985). 1989 Feb;66(2):720-6 - PubMed
  39. Br J Sports Med. 1994 Jun;28(2):105-9 - PubMed
  40. J Strength Cond Res. 2006 May;20(2):284-91 - PubMed
  41. Am J Clin Nutr. 1991 Nov;54(5):866-70 - PubMed
  42. J Appl Physiol (1985). 1998 Dec;85(6):2220-6 - PubMed
  43. J Appl Physiol (1985). 1986 Mar;60(3):980-5 - PubMed
  44. Med Sci Sports Exerc. 2005 Mar;37(3):426-32 - PubMed
  45. Br J Nutr. 1997 Apr;77 Suppl 1:S91-103 - PubMed
  46. Am J Physiol Endocrinol Metab. 2008 Jul;295(1):E70-7 - PubMed
  47. J Appl Physiol (1985). 2000 Nov;89(5):1845-51 - PubMed
  48. J Appl Physiol (1985). 1993 Jun;74(6):2998-3005 - PubMed
  49. Am J Clin Nutr. 2007 Apr;85(4):1031-40 - PubMed
  50. Ann Nutr Metab. 1987;31(2):126-32 - PubMed
  51. J Int Soc Sports Nutr. 2008;5:5 - PubMed
  52. Am J Physiol Endocrinol Metab. 2003 Dec;285(6):E1304-11 - PubMed
  53. Med Sci Sports Exerc. 2008 Feb;40(2):275-81 - PubMed
  54. J Physiol. 2001 Aug 15;535(Pt 1):301-11 - PubMed
  55. Med Sci Sports Exerc. 2003 May;35(5):784-92 - PubMed
  56. Med Sci Sports Exerc. 1987 Feb;19(1):33-6 - PubMed
  57. Int J Sports Med. 1998 Jun;19 Suppl 2:S142-5 - PubMed
  58. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5 - PubMed
  59. J Int Soc Sports Nutr. 2007;4:6 - PubMed
  60. J Strength Cond Res. 2004 Aug;18(3):466-72 - PubMed
  61. J Appl Physiol (1985). 2002 Oct;93(4):1337-44 - PubMed
  62. Am J Clin Nutr. 2007 Aug;86(2):373-81 - PubMed
  63. J Strength Cond Res. 2006 Aug;20(3):643-53 - PubMed
  64. Metabolism. 2006 May;55(5):570-7 - PubMed
  65. Am J Physiol. 1997 Jul;273(1 Pt 1):E122-9 - PubMed
  66. J Appl Physiol (1985). 1993 Oct;75(4):1477-85 - PubMed
  67. Int J Sport Nutr Exerc Metab. 2003 Sep;13(3):382-95 - PubMed
  68. Am J Clin Nutr. 2000 Jul;72(1):106-11 - PubMed
  69. Int J Sport Nutr Exerc Metab. 2002 Jun;12(2):136-44 - PubMed
  70. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34 - PubMed
  71. J Appl Physiol Respir Environ Exerc Physiol. 1983 Oct;55(4):1219-24 - PubMed
  72. J Appl Physiol (1985). 2004 Feb;96(2):674-8 - PubMed
  73. J Sports Sci. 1995 Aug;13(4):283-90 - PubMed
  74. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44 - PubMed
  75. Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):62-72 - PubMed
  76. Med Sci Sports. 1979 Spring;11(1):1-5 - PubMed
  77. J Nutr Biochem. 1999 Feb;10(2):89-95 - PubMed
  78. J Appl Physiol (1985). 2004 Apr;96(4):1285-91 - PubMed
  79. J Appl Physiol (1985). 1992 May;72(5):1854-9 - PubMed
  80. Int J Sport Nutr Exerc Metab. 2007 Oct;17(5):445-55 - PubMed
  81. Med Sci Sports Exerc. 2006 Jun;38(6):1106-13 - PubMed
  82. Med Sci Sports Exerc. 1985 Aug;17(4):472-6 - PubMed
  83. J Appl Physiol (1985). 1985 Aug;59(2):429-33 - PubMed
  84. J Strength Cond Res. 2007 May;21(2):321-9 - PubMed
  85. Int J Sports Med. 1987 Apr;8(2):99-104 - PubMed
  86. Int J Sport Nutr. 1997 Dec;7(4):251-60 - PubMed
  87. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25 - PubMed
  88. J Appl Physiol (1985). 1986 Jul;61(1):165-72 - PubMed
  89. Eur J Appl Physiol Occup Physiol. 1986;55(6):645-53 - PubMed
  90. J Int Soc Sports Nutr. 2007;4:18 - PubMed
  91. Med Sci Sports Exerc. 2003 Mar;35(3):449-55 - PubMed
  92. J Appl Physiol (1985). 2004 Apr;96(4):1277-84 - PubMed
  93. Nutrition. 2006 Apr;22(4):367-75 - PubMed
  94. Amino Acids. 2007;32(4):467-77 - PubMed
  95. Sports Med. 2000 Jun;29(6):407-24 - PubMed
  96. Eur J Appl Physiol Occup Physiol. 1987;56(2):225-9 - PubMed
  97. Nutrition. 2004 Jul-Aug;20(7-8):669-77 - PubMed
  98. Am J Physiol Endocrinol Metab. 2004 Oct;287(4):E712-20 - PubMed
  99. Sports Med. 2005;35(2):163-81 - PubMed
  100. Med Sci Sports Exerc. 2001 Dec;33(12):2044-52 - PubMed

Publication Types