EPISODE · Jan 12, 2022 · 23 MIN
on Nutrient Timing for Performance and Mass
from The Consistency Project · host EC Synkowski
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more. --- Referenced Episodes: On Digesting & Absorbing Protein On Protein Timing & Muscle Protein Synthesis On the Supposed Benefits of Fasting On How to Fuel Performance Referenced Studies: Antonio et al., 2017. Casein morning or night study. Aragon and Schoenfeld, 2013. Nutrient timing and post-exercise nutrition. Arent et al., 2020. Nutrient timing as an opportunity. Baty et al., 2007. Cortisol and creatine kinase, but not performance, changes with a pre-workout supplement. Berardi et al., 2006. Glycogen resynthesis and performance. Schoenfeld et al., 2013. Meta-analysis of protein intake for strength or body composition. Schoenfeld et al., 2017. Pre- versus post-workout protein study. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness About the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Full disclaimer here.
What this episode covers
Does fueling inside the anabolic window make a difference? To answer that, I'm highlighting the distinction between timing and quantity, research around carbs and protein intake for non-endurance training, and more. --- Referenced Episodes: On Digesting & Absorbing Protein On Protein Timing & Muscle Protein Synthesis On the Supposed Benefits of Fasting On How to Fuel Performance Referenced Studies: Antonio et al., 2017. Casein morning or night study. Aragon and Schoenfeld, 2013. Nutrient timing and post-exercise nutrition. Arent et al., 2020. Nutrient timing as an opportunity. Baty et al., 2007. Cortisol and creatine kinase, but not performance, changes with a pre-workout supplement. Berardi et al., 2006. Glycogen resynthesis and performance. Schoenfeld et al., 2013. Meta-analysis of protein intake for strength or body composition. Schoenfeld et al., 2017. Pre- versus post-workout protein study. --- Subscribe for more on Apple or Spotify. Leave us a Voice Message. Find us on Social: EC | Patrick --- OptimizeMe Nutrition Products 30 Days of the #800gChallenge® program 30 Days of Lazy Macros™ program Masterclass program (8 Week program with live coaching options in Jan, April, and Sept) Gym Nutrition Challenges Corporate Wellness About the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives. Become a paid subscriber on Apple Podcasts and Spotify to access more! About EC EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Full disclaimer here.
NOW PLAYING
on Nutrient Timing for Performance and Mass
No transcript for this episode yet
Similar Episodes
Mar 26, 2026 ·1m
Mar 19, 2026 ·34m
Feb 18, 2026 ·11m
Feb 11, 2026 ·45m