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of minimal or no concern. The harder they train relative to their abilities, the more they train, andthe more often they have multiple daily sessions, the more athletes need to be concerned withposttraining carb timing for best recovery. High glycemic carbs also absorb faster and actuallyreplenish glycogen more completely (even when equated in amount with lowglycemic carbs),so they are even better choices immediately after training.Excessive singlemeal carb amounts should be avoided.When a bolus of carbs (especiallyrapidly digesting ones) much in excess of 4g per lb of body weight is consumed all at once,glucose uptake and glycogen repletion processes can be overwhelmed, and some of thosecarbs might not be stored as glycogen in muscle but rather converted to fat, which is much lessuseful for recovery. If you consume a giant carb meal in the morning, no carbs for the rest of theday, train hard at night and go to sleep right after, you’re likely to get suboptimal glycogenrepletion. If you cannot eat most of your carbs in the meals after your training, spreading outtheir consumption evenly throughout the day is the next best option.69
Protein TimingProtein must be consumed regularly for best results.If a high amount of protein is taken inat once, only so much of it will be used for recovery and other athleticallyinteresting processes,while the rest will be burned off as energy. If you eat all of your daily protein in one meal andnone at other meals, for example, you risk burning too much of it off as energy andunderfeeding the athleticallyrelevant processes of recovery and muscle growth ormaintenance that occur throughout the day and night. There is good scientific backing tosuggest that an even split of your daily protein needs should be consumed about 4 to 6 timesper day, or roughly 5 hours apart or less between meals.Fat TimingFat intake should be avoided near the training window.Fats slow down the digestion ofcarbs. This can limit the amount of posttraining carbs that are digested in time to takeadvantage of increased glycogen replenishment posttraining. This can also mean prevention ofmaximum glycogen replenishment when only short feeding windows are available betweentraining sessions. For this reason, fats should be limited in the posttraining window, especially ifanother training is to occur later that same day.How much do these factors concern athletes that only train once a day and perhaps not for longduring that session? Not much. But athletes who train so little probably have few problemsrecovering in most cases anyway, being that they are likely to be under their MaximumRecoverable Volumes (MRVs).Food CompositionWhile your calories and macros can come from a wide variety of foods, the exact kinds of foodsthey come from matters to some extent. Food composition is the variable that deals with thekinds of actual foods that comprise a diet, versus just the calories or macros of the eaten foods.