What does "nutrient timing" refer to in sports nutrition?

Nutrient timing refers to the strategic intake of nutrients around exercise sessions with the goal of optimizing performance, recovery, and adaptations to training. This concept emphasizes the importance of not only what you eat but also when you consume specific nutrients in relation to your workouts. For instance, consuming carbohydrates and protein before and after exercise can help enhance energy levels during the workout and promote muscle recovery afterward. This principle is based on the premise that certain times are more beneficial for nutrient absorption and utilization, such as during the "anabolic window" following exercise, where the body is particularly receptive to nutrients for repair and muscle glycogen replenishment.

The other choices do not fully capture the essence of nutrient timing. The notion of using vitamins solely during workouts is too narrow, as it does not consider the broader scope of macronutrients or their timing relative to exercise. Eating large meals only post-exercise neglects the importance of pre-exercise nutrition and fails to harness potential benefits from nutrient intake before exercise. Lastly, consuming high-calorie foods without considering the timing does not align with the principles of nutrient timing, as it overlooks the critical role of nutrient composition and timing in relation to physical activity for optimal performance and recovery.