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Nutrient Timing: The Future of Sports Nutrition Paperback – March 1, 2004

4.5 out of 5 stars 117 customer reviews

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Editorial Reviews

About the Author

Head of the Department of Kinesiology at the University of Texas, is one of the preeminent physiologists in the world. John Ivy, Ph.D., research has pioneered our understanding of how muscles work and how nutritional supplements can improve muscle performance. He is co-author of Nutrient Timing and The Performance Zone
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Product Details

  • Paperback: 226 pages
  • Publisher: Basic Health Publications, Inc.; 1 edition (March 1, 2004)
  • Language: English
  • ISBN-10: 1591201411
  • ISBN-13: 978-1591201410
  • Product Dimensions: 6 x 0.5 x 9 inches
  • Shipping Weight: 11.4 ounces (View shipping rates and policies)
  • Average Customer Review: 4.5 out of 5 stars  See all reviews (117 customer reviews)
  • Amazon Best Sellers Rank: #126,103 in Books (See Top 100 in Books)

Customer Reviews

Top Customer Reviews

Format: Paperback
If you're serious about gaining strength and lean muscle mass and improving your body composition, you should get this book. Written by two respected sports nutrition researchers, it presents a novel supplementation program for bodybuilders and strength athletes that is vastly different from what most gym rats are now doing yet is fully supported by the best and latest research.
The book's "bombshell" contention is that timed carbohydrate intake is more important than protein when it comes to building muscle. Nutrient Timing takes direct aim at what the authors call the "bulk nutrition" mentality: if protein is good, then more protein must be better. "Unfortunately," they say, "you can consume the protein of an entire cow, but if your muscles are not receptive at that particular time, the protein will be wasted." Ivy and Portman cite two conditions that make the muscles receptive to protein. The first is training. By disrupting muscle tissue, high-intensity lifting creates a short-term demand for protein in the muscles.
The second key is insulin. Studies show that insulin increases net protein balance in three ways: 1) it increases amino acid transport into the muscle, 2) it stimulates the enzymes that make protein from amino acids, and 3) it reduces the breakdown of protein. To get the full anabolic benefits of insulin requires that you maximize its release after your workouts. Protein is a weak stimulator of insulin. Carbohydrate is a much stronger stimulator of insulin. When carbohydrate and protein are taken together after a workout, insulin release is much greater than when protein is taken alone and it acts as a kind of fuel injector that drives protein synthesis.
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Format: Paperback
The authors of this book are prestigious scientists who convincingly make their core point that it is crucial to carefully time the intake of particular types of sports drinks during and after exercise in order to build muscles. The book has a table of contents, extensive bibliography, index, and provides charts for determining one's daily calorie needs as well as sample meal plans for the recommended diet. After carefully studying the book, I wanted to instantly put the authors' ideas into action. Unfortunately, that was very hard to do because the book is not particularly user-friendly: (1) Because the book is aimed at weight lifters, one has to read the authors' other book, The Performance Zone, to find out that their sport-drink recommendations apply to all types of exercise. (2) The book is written like a college textbook rather than a how-to for the general public. (3) The authors don't provide either a list of sources for their sports drinks or do-it-yourself recipes. (4) The math is confusing in the important charts on pages 96-104. They give 3 examples, a 200-lb male who works out an unspecified amount of time once/day who needs 3800 calories/day; a 200-lb male who works out an unspecified amount twice/day who needs 4200 calories/day; a 130-lb-female who works out an unspecified amount once/day who needs 2340 calories/day. All 3 are instructed to drink the same amount of the 3 sports drinks, regardless of muscle mass or length of workout, and only the first male is instructed to take the muscle-growth drink before bed. I believe a 130-lb woman would, logically, require only about HALF of the drinks the 200-lb guys would need, and I can't figure out why everyone wouldn't need the bedtime protein drink.Read more ›
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By A Customer on April 7, 2004
Format: Paperback
This book is incredible. If you are well versed in recent sports nutrition research you are probably already familiar with a lot of what is presented here, however, this is definitely the best presentation of this information I have come across yet. The only other book I know of to discuss many of the topics presented here is "Optimal Muscle Performance and Recovery", by the late Edmund Burke, which was my favorite before "Nutrient Timing". As strength athletes, however, our specifics are usually relegated to a single chapter in a book focusing primarily on nutrition for endurance athletes. From there we are usually left to interpolate information not necessarily targeted to us. No more is this the case. We now have a book based entirely on recent research tailored specifically to our needs. This is a very quick and easy read and is the best presentation of nutrition for strength athletes I have yet to encounter. Keep in mind, it does assume a previous understanding of basic nutrition principles. Money spent on this book is money well spent... terrific.
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Format: Paperback Verified Purchase
You can spare yourself a long, dry slog through academic writing by just reading the first chapter or so in the free Kindle sample. All up, the take home message of this book is remarkably brief: Before, during AND after each workout, eat lots of protein, and an even greater amount of [preferably high G.I.] carbs. Consume them in liquid form. The rest of the day, eat healthy. Done.

The rest of the book is a somewhat agonising look at the academic studies and nuts and bolts stuff, and is just there to back up this core precept. It's good that they've done their research and that they're prepared to lay it all out for us. If that kind of stuff floats your boat, then you'll love the book. For everyone else, just follow the above guideline (you probably are already anyway) and leave the book to those with a deeper appreciation for the biochemistry side of things.
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