Applying the Science of Nutrient Timing and Distribution On-and-Off the Soccer Pitch: Sports Nutritionist's Experience

Dardarian, Nyree; O’Donnell, Kellsey

doi:10.1249/jsr.0000000000000501

Cited by 4 publications

(5 citation statements)

References 8 publications

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“…While the relationship between different nutrient intakes and athletic achievement has long intrigued researchers for an extended period, the temporal aspect of nutrient intake is a relatively new area of study that has gained increasing interest in recent years [1,2]. Recent data revealed that the timing, amount, and composition of nutrients can have a major impact on optimizing an athlete's endurance, strength, and recovery [3,4]. On the other hand, success in competition for limited amounts of food and/or beverages for different periods of time has remained an important issue for athletic performance.…”

Section: Introductionmentioning

confidence: 99%

Ramadan Fasting and Short-Term Maximal Physical Performance: Searching for Optimal Timing of the Last Meal “Suhoor” in Female Pre-University Handball Players

Bougrine,

Salem,

Nasser

et al. 2023

EJIHPE

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Aiming to identify the ideal suhoor timing for maintaining optimal physical performance and health indicators during Ramadan intermittent fasting, the present study compares the effects of early vs. late Suhoor on short-term high-intensity physical exercise while controlling the body mass index (BMI) oral temperature (OT), dietary intake, and sleep patterns. In a randomized design, 19 female pre-university handball players (age: 16.8 ± 0.4 y; height: 1.70 ± 0.9 m; and body mass: 61.5 ± 6.9 kg) underwent two test sessions (at 08:00 a.m. and 05:00 p.m.) at four different conditions: ten days prior to Ramadan (R − 10), the final ten days of Ramadan (R) including both Early Suhoor R(ES) and Late Suhoor R(LS) conditions, and the ten days immediately following Ramadan (R + 10). A recovery period of at least 48 h has been set between successive test sessions at each period. Outcome measures included the Countermovement Jumps Test (CMJ), Modified Agility t-Test (MATT), Repeated Sprint Ability (RSA), and Rating of Perceived Exertion (RPE). The Pittsburgh Sleep Quality Index (PSQI), OT, BMI, and daily diary intake were assessed across the three periods. The total scores of PSQI decreased significantly during R and R + 10 compared to R − 10. When performed in the afternoon, CMJ, MATT, and RSA performance decreased significantly at R(ES) and R(LS) conditions compared to R − 10. However, these performances decreased only after R(ES) when performed in the morning. Furthermore, performances were lower during R(ES) compared to R(LS) in the afternoon for all tests and the morning for MATT and RSA tests. These findings support prior research showing a deterioration of physical performance during Ramadan fasting and indicate a more pronounced impact following early Suhoor condition. Therefore, consuming a late suhoor, closer to pre-dawn time, could be suggested as an effective strategy to minimize physical performance decline during short-term high-intensity exercise.

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Section: Introductionmentioning

confidence: 99%

Ramadan Fasting and Short-Term Maximal Physical Performance: Searching for Optimal Timing of the Last Meal “Suhoor” in Female Pre-University Handball Players

Bougrine,

Salem,

Nasser

et al. 2023

EJIHPE

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show abstract

“…At midday, the best performances were observed in the S late condition, which can explain in part the strong effect of the fasting duration related to the last meal intake before starting the fast. While the concept of nutrition timing in the context of sports is relatively recent, recent studies have highlighted the importance of meal timing, quantity, and nutrient composition in sport performance ( 76 , 77 ). However, importantly, research on how meal timing impacts cognitive performance in athletes, including during Ramadan, is limited, making it difficult to compare our study with others.…”

Section: Discussionmentioning

confidence: 99%

The effect of last meal “Suhoor” timing on diurnal variations in cognitive performance during Ramadan fasting among female athletes

Bougrine,

Ammar,

Trabelsi

et al. 2024

Front. Nutr.

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The present study aimed to investigate the effect of the timing of the last meal, “Suhoor”, on diurnal variation in cognitive performance during Ramadan intermittent fasting (RIF). In a randomized order, 26 adolescent female athletes (aged 15.9 ± 0.9 y) were tested in three sessions at 7:00 a.m., 12:00 p.m., and 5:00 p.m. across four different conditions: the 10 days preceding Ramadan (PR); the final 12 days of Ramadan (RO): two different conditions: Early Suhoor (SEarly), and Late Suhoor (SLate); and, ultimately, the 10 days immediately after Ramadan (AR) with an in-between recovery period of ≥24 h. During each test session, the oral temperature (OT), simple reaction time test (SRT), choice reaction time test (CRT), attention test (ATT), and mental rotation test (MRT) were evaluated. The Pittsburgh Sleep Quality Index (PSQI) and daily diary intake were assessed across the three periods. Compared to PR, the sleep parameters assessed by the PSQI were significantly lower during the RO and AR periods. However, neither total dietary intake nor OT showed any changes due to RIF. Compared to PR, the afternoon performances of SRT, CRT, ATT, and MRT significantly declined under both the SEarly and SLate conditions. Notably, midday performance decreased only during SLate, while morning performance remained unaffected in both conditions. Additionally, compared to SEarly, these performances were better during SLate in the afternoon and at midday. In summary, nutrient intake timing had a significant effect on the diurnal fluctuations in cognitive functions during Ramadan fasting, particularly around noon and in the afternoon. Our results illustrate the benefits of a late last meal (Suhoor) in preserving optimal morning cognitive abilities and preventing any impairment during the fasted state at midday or in the afternoon, which could affect overall athletic performance.

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“…Preventing central fatigue and cognitive decline may be especially important during activities such as sporting matches, where decreases in blood glucose are related to impaired cognitive function [ 68 , 69 ]. This effect may be compounded by the fact that opportunities to consume CHO may be limited during these performances, further increasing the importance of maximizing initial glycogen stores and utilizing effective feeding strategies when possible during the match.…”

Section: Intra-exercise Nutritionmentioning

confidence: 99%

“…When compared to pre-match levels, muscle glycogen was reduced by 67% at half-time and by > 90% upon the conclusion of a soccer match [ 69 ]. Glycogen depletion in these athletes is related to decreased concentration and mental acuity as well as increased fatigue [ 68 , 69 ]. Research demonstrates positive effects on cognition and improved performance under fatiguing conditions during prolonged sport matches as a result of pre-game and half-time feeding strategies [ 68 , 70 ].…”

Section: Intra-exercise Nutritionmentioning

confidence: 99%

“…Glycogen depletion in these athletes is related to decreased concentration and mental acuity as well as increased fatigue [ 68 , 69 ]. Research demonstrates positive effects on cognition and improved performance under fatiguing conditions during prolonged sport matches as a result of pre-game and half-time feeding strategies [ 68 , 70 ]. Additionally, Russell et al [ 71 ] found that CHO feeding during a simulated soccer match attenuated decrements in shooting performance and positively impacted blood glucose.…”

Section: Intra-exercise Nutritionmentioning

confidence: 99%

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Nutrient Timing: A Garage Door of Opportunity?

et al. 2020

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Nutrient timing involves manipulation of nutrient consumption at specific times in and around exercise bouts in an effort to improve performance, recovery, and adaptation. Its historical perspective centered on ingestion during exercise and grew to include pre- and post-training periods. As research continued, translational focus remained primarily on the impact and outcomes related to nutrient consumption during one specific time period to the exclusion of all others. Additionally, there seemed to be increasing emphasis on outcomes related to hypertrophy and strength at the expense of other potentially more impactful performance measures. As consumption of nutrients does not occur at only one time point in the day, the effect and impact of energy and macronutrient availability becomes an important consideration in determining timing of additional nutrients in and around training and competition. This further complicates the confining of the definition of “nutrient timing” to one very specific moment in time at the exclusion of all other time points. As such, this review suggests a new perspective built on evidence of the interconnectedness of nutrient impact and provides a pragmatic approach to help frame nutrient timing more inclusively. Using this approach, it is argued that the concept of nutrient timing is constrained by reliance on interpretation of an “anabolic window” and may be better viewed as a “garage door of opportunity” to positively impact performance, recovery, and athlete availability.

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Applying the Science of Nutrient Timing and Distribution On-and-Off the Soccer Pitch: Sports Nutritionist's Experience

Cited by 4 publications

References 8 publications

Ramadan Fasting and Short-Term Maximal Physical Performance: Searching for Optimal Timing of the Last Meal “Suhoor” in Female Pre-University Handball Players

Ramadan Fasting and Short-Term Maximal Physical Performance: Searching for Optimal Timing of the Last Meal “Suhoor” in Female Pre-University Handball Players

The effect of last meal “Suhoor” timing on diurnal variations in cognitive performance during Ramadan fasting among female athletes

Nutrient Timing: A Garage Door of Opportunity?

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