Nutrient Timing: The Future of Sports Nutrition

by John Ivy

If you are serious about weight training, you have probably experienced the "plateau phenomenon." You train harder, you consume extra protein in your diet, but you just don't get the strength and power gains that you want. For the last ten years sports nutrition has focused on "what" to eat. The latest research from leading sports science labs now shows that "when" you eat may be even more important. Nutrient Timing adds the missing dimension to sports nutrition, the dimension of time. By timing specific nutritiion to your muscle's 24-hour growth cycle, you can activate your body's natural anabolic agents to increase muscle growth and gain greater muscle mass than you ever thought possible. Nutrient Timing is the biggest advance in sports nutrition in over a decade.

By apply the principles of the Nutrient Timing System, you'll be able to deliver the precise amounts of nutrients needed at precisely the right time to optimize your muscle-building agents and maximize muscle growth, while minimizing muscle damage and soreness after a hard workout. You'll even be less susceptible to colds. You can actually sculpt a better body with more lean muscle mass, less fat, and more power without changing your exercise program or even you total caloric intake. "Nutrient Timing" will show you how.

Genres: Nutrition, Fitness, Sports, Health, Nonfiction

292 pages, Paperback

First published January 1, 2004

Reviews

[Mike Follis · Rating 4 out of 5]

It’s been a few years since I read this book. It’s a pretty decent “instruction manual” (if that’s what you’d like to call it) for scheduling meals. For myself, it kind of messed with my metabolism and I really didn’t get the results I was expecting. But the information I gleaned from it did help me formulate a plan for myself that eventually, after much self experimentation, worked better for me.

[Jarrid · Rating 5 out of 5]

Pretty informative. While a lot of the information presented in this book has been disputed (As has everything in the fitness field), the authors present a very valid argument, backed by scientific studys, that present a pretty clear case on why the time you take in certain macro nutrients, and even micro nutrients, can be vital if youre looking for performance based results.

[Casey · Rating 3 out of 5]

This books is only about half way useful thus the 2.5 stars. The bad - the anabolic window doesn’t exist it’s total “bro science” and this book is super repetitive. So that basically eliminates the middle portion of the book. The good - the first part of the book about the ATP system and the very end about minerals and how muscles work and grow is good information. Most of the “nutrient timing” theory has been proven false since this book came out. It was given to me by a friend to review. It does contains some good information but it’s loaded with BS bro science theories in the middle. They really really really push hard on drinking carbohydrate/sugar infused protein drinks. If most people followed their nutrition plans they would get fat.

[Brent USA · Rating 2 out of 5]

The science has advanced since 2004, and I recommend finding something more current.
My 2025 understanding of the science of food related to exercise is not as hard and fast as described in this book.

[Jeff White · Rating 5 out of 5]

Nutritional timing is key - read it!

[Marcus Goncalves · Rating 5 out of 5]

This book provided very good information that caused me to rethink my whole cycling workout dynamics. Great information regarding the timing of pre workout, workout,
and post workout supplementation.

[C.J. Extine · Rating 5 out of 5]

The information within this short book is crucial to developing beyond average results. Highly recommended

[Troy Swierczek · Rating 5 out of 5]

Fantastic study pairing carbs and protein inter-workout. Utilized the principles from this book for a few years now. Huge bibliography full of trials and results from sport science studys.

[David Fish · Rating 5 out of 5]

Really quick read with easy information to retain. There was some great detail about when and what to consume around training.

[An Te · Rating 4 out of 5]

This is a practical book that indicates the importance of nutrient timing on the optimization of muscle and strength gain. What I found most compelling was that this applies for both strength and endurance athletes. However, this is common sense. They do develop this for the strength athlete in mind with particular amino acids lending towards the promotion of protein synthesis and enhanced carbohydrate loading. I am not sure to where whether a strength athlete would benefit more from taking these supplements than not. It is a trade-off you will have to take for yourself as the gains for the protein and carbohydrate supplements have been firmly evidenced over normal healthy whole-foods nutrition. It is an effort to establish this regime with a full working day job. But I can imagine that a few months down the line, it will be more than worth it. And this book is well-written and persuasive in its tone. I commend this book for those both interested in becoming stronger athletes or for those interested in understanding their physique.

[Jason · Rating 5 out of 5]

Excellent source of information for those of you who are interested in the science of food and how our bodies use it. Pair this book with any exercise physiology class and nutrition class you will be very well informed. This book has aided my pursuit (and love) of health, physical activity and well being. I read this book well before I decided to become a Health and Fitness Teacher. Surprisingly I still remember a lot of the information I learned in this book.... which is more than I can say about SOME of my higher level classes in college. Awesome read- I recommend it to any aspiring professional in the exercise world.

[Jeff · Rating 5 out of 5]

This book discusses the timing of consuming specific nutrients in conjunction with your workouts for optimal recovery and improved body composition. An area I completely overlooked before reading this book, the timing of your nutrients could be beneficial and there are studies that provide evidence to the Authours' claims. Dr. John Ivy, who has extensive research on exercise and nutrition, provides supplemental advice throughout the book. I would recommend this book to athletes, weight trainers and/or fitness enthusiasts who use supplements and are interested in improving recovery time.

[Troy Arris]

Technical book on nutrients and the proper time to feed yourself before, during, and after a workout. Very technical writing. I'm reading it in conjunction with a couple other diet books - 'The Abs Diet, Ultimate Nutrition Handbook', by David Zinczenko, and 'Stop your cravings', by Jennifer Workman. All together I'm using them as reference material to build my food strategy - now if only I stick to the plan lol.

[Pete · Rating 3 out of 5]

I really like the information in this book when I started reading it. The concepts of "when" and "what" to eat before, during, and after exercise were very good. Unfortunately, the concepts got slightly repetitive throughout the book and I think it could have been condensed into a smaller book or even web or magazine article.

[Mo Coghlan · Rating 5 out of 5]

Just a solid supplement to any strength training program for endurance or muscle building. No "Bro Science". No sales pitches for products. Just how to get the right nutrients into your body to maximize your workout.

[Ryan · Rating 1 out of 5]

It's ok, seems like they just want to sell product.

[Blair Armstrong · Rating 4 out of 5]

added to what I already knew about what to eat and when, but Dr. John Ivy dispels the myths and shares the facts that every one of us should employ but seem to forget.

[Brad Mills · Rating 5 out of 5]

Quick read, and to be used as a reference point. I keep coming back to it.

[Niels Christiansen · Rating 4 out of 5]

Good book, despite being a little lackluster in terms of actual aplication...