The International Society of Sports Nutrition has published a position statement on nutrient timing, which is the practice of ingesting the right nutrients at the right times in relation to exercise to maximize exercise performance and the benefits resulting from exercise. The statement included eight tenets.
The second tenet reads, "During exercise, carbohydrate [CHO]should be consumed at a rate of 30 - 60 grams of CHO/hour in a 6 - 8 % CHO solution (8 - 16 fluid ounces) every 10 - 15 minutes. Adding protein [PRO] to create a CHO:PRO ratio of 3 - 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise."
The eighth tenet reads, "Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake."
To read all eight tenets, click here.