The Impact of Nutrient Timing on Athletic Performance: A case of Hanoi Athletes in Vietnam

Abstract

Aim: The purpose of this study was to evaluate the impact of nutrient timing on athletic performance with focus on Hanoi athletes in Vietnam.

Methods: This was a randomized controlled trial (RCT). The study recruited male and female athletes between the ages of 18 and 35 years who engaged in moderate to high-intensity exercise for at least 3 hours per week. The inclusion criterion was athletes without any underlying medical conditions or dietary restrictions that would affect their ability to complete the study. Study used a sample of 80 participants, with 40 in the experimental group and 40 in the control group. The experimental group received a nutrient timing intervention while the control group maintained their regular dietary habits. The nutrient timing intervention involved consuming a specific combination of carbohydrates, protein, and fats before, during, and after exercise. The nutrient timing intervention were developed in consultation with a registered dietitian and sports nutritionist.

Results: The study found significant difference in performance between athletes who maintained a nutrient schedule and those who did not. The results showed that after adjusting for the covariates, the nutrient timing group had a significantly higher mean jumping height compared to the control group (β = 0.5, p = 0.01). A linear regression analysis showed a significant positive linear relationship between compliance rate and mean running speed (β = 0.4, p = 0.02). The findings of this study indicate that the timing and distribution of nutrient intake have a significant impact on muscle protein synthesis, glycogen replenishment, and overall athletic performance. Specifically, consuming protein and carbohydrates in the post-workout period is particularly beneficial for maximizing muscle protein synthesis and glycogen replenishment.

Conclusion: The study concludes that nutrient timing is an important consideration for athletes looking to optimize their performance and recovery.

Recommendations: Athletes should consume a protein-rich meal or snack within 30 minutes after completing a workout or competition to enhance muscle protein synthesis and promote recovery. Athletes should also take a carbohydrate-rich meal or snack in the hours after exercise to replenish glycogen stores and support performance in subsequent workouts or competitions.