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This article is part of a series:
→ Post-exercise nutrition.
→ Carbohydrates.
→ Protein.
→ Carbs plus protein.
Recovery nutrition for runners and endurance athletes.
→ Healthy eating.→ Post-exercise nutrition.
→ Carbohydrates.
→ Protein.
→ Carbs plus protein.
The “post-exercise nutrition window” is your between-session period for nutrient optimisation.
Thomas Solomon PhD.
15th Aug 2020.
Not everyone agrees that the topic of nutrition rocks, but it certainly does when you get guest appearances from legends of rock… Now that you have nailed level 1 of your recovery nutrition journey — healthy eating — stay with me to satisfy your intrigue and begin learning about the next layer of your recovery nutrition — sports nutrition.
Reading time ~15-mins (3000-words)
Or listen to the Podcast version.
Or listen to the Podcast version.
As an athlete, your recovery nutrition starts with adopting a healthy eating pattern—the life-long pursuit of eating well on as many days as possible. As a living human being, energy (ATP) is constantly in demand. As an athlete, your need for ATP is increased above that of regular inactive folks. To produce energy, your body metabolises fuels called macronutrients. To help metabolise macronutrients, your body requires “helpers” called micronutrients. When some macronutrients are ingested (i.e. fats and carbohydrates) they are used immediately for producing energy or stored when ingested in excess of your current need for energy. Some nutrients (i.e. protein, or amino acids to be more accurate, and some micronutrients) cannot be stored in the body and amounts that exceed needs are literally flushed down the toilet when ingested. Because of these simple nutritional fates, you need to eat good quality food every day, and you need to distribute your food across each day so it can be digested, completely absorbed and metabolised or stored accordingly. Eating your entire daily energy requirement in one sitting is not only difficult but will cause a dumping effect, which is where many nutrients are not absorbed and very quickly become literal poop. So, as an athlete, exercise-meal timing is an important consideration.
If you trained today, you may have felt that your session (or sessions) reduced the number of hours available for these feeding opportunities and so you might have moved meals to more appropriate or convenient times. The more pressing matter, however, is that your session disrupted homeostasis while depleting certain nutrients and acutely increasing the demand for others. For example, your work-out:
reduced liver and muscle glucose stores (glycogen levels);
reduced muscle fat stores (intramuscular triglycerides, IMTG, aka fat droplets in muscle);
increased muscular needs for amino acids (to maintain muscle mass and function);
and, reduced body water and possibly also minerals like sodium (from sweat loss).
Adopting the habit of a daily healthy eating pattern is the general nutritional goal that will keep you healthy and ready to go again but there are specific components to pay attention to after your sessions. Post-session fat refuelling is very rarely a necessity since your body fat store (adipose/fat tissue) is massive, even if you are very lean. Plus your daily fat intake helps keep that store topped up and able to supply your muscles with what they need to replenish their own store of fat droplets (intramuscular triglycerides, IMTG). However, a post-session refuelling strategy that emphasises carbohydrate, protein, and fluid intake is important for replenishing glycogen, increasing muscle protein synthesis, and staying hydrated.
Muscle glucose uptake and glycogen synthesis and muscle protein synthesis are increased for many hours after a workout. Yes, the rates of muscle glycogen resynthesis and muscle protein synthesis do increase, reach a peak, and then decrease within the first couple of hours following a work-out and so there are periods during which these rates are “maximal” but these rates do not drop to zero for many hours. The concept of a fixed short-duration exercise window, while true in the early days of emerging research in the field, is now considered an “old school” way of thinking. Why? Because the duration of your post-exercise window of nutritional opportunity is highly dependent on your “urgency” to refuel, and your urgency to refuel is determined by the time since your last meal and the frequency of your training sessions. To conceptualise this in other words, think:
→ Stone Gossard is an avid park runner who generally does a local parkrun 5 km race in around 24-minutes every Saturday morning while listening to Pearl Jam. He also does a long run with his parkrun mates every Sunday morning, and a track session with his local club every Tuesday. On other days of the week, Stone does not exercise and spends most of his day either sitting down at work writing lyrics and playing the guitar or sitting down at home completing Netflix.
→ Stone’s friend, Deborah Anne Dyer, is an elite 2:25 marathoner who runs every day, twice on Tuesdays, Wednesday, and Thursdays, with a long run on a Saturday, a track workout on a Wednesday, and strength training on Mondays and Fridays while listening to Skunk Anansie. Both Stone and Deborah sleep 8-10-hours a night, follow a healthy eating pattern, are injury-free, and weight-stable.
→ Stone is a little less concerned about his “window” of immediate post-exercise nutrition because he knows that his daily healthy eating will supply an even flow of all the carbs, fats, protein, and fluid he needs to replenish his glycogen, maintain protein balance, and stay hydrated in time for his next session, which can be up to 96-hours away (between his Tuesday track session and his Saturday parkrun). On Saturdays, when he does his parkrun, he knows his “window” is shorter - he aims to eat as soon after the parkrun as possible in order to start getting nutritionally-ready and feeling alive for his Sunday long run the next morning. But, serendipity has his back, and this nutritional goal on a Saturday is naturally achieved by a weekly brunch date with his parkrun friends immediately after the race.
→ On the contrary, Deborah’s “windows” of post-exercise nutrition are much shorter than Stone’s and are, therefore, a little more urgent - she trains twice on most days and, due to her large training load, her daily caloric demands are high. To ensure she does not get weak, and to adequately fuel her running hedonism, Deborah tends to eat a nutritious meal as soon after each session as possible, providing carbohydrate, protein, fats, fluid, and other nutrients. Sometimes she takes on fluid and carbohydrates during her sessions. When this is not practical or when a post-session meal is not immediately possible, she eats a small carbohydrate- and protein-containing snack with some water immediately after her session. By doing so, Deborah replenishes her glycogen levels, maintains protein balance, and stays hydrated and is ready to go for every session, even if it is only a few hours later.
Both Stone and Deborah have the same bodily needs and must eat well every day but, because of their distinct training demands, the relative urgency of their exercise-nutrition timing is very different from each other. As you can see, post-exercise nutrition is important but nuanced.
If you are training just a couple of times a week, aim to eat well every day but don’t stress over immediate post-workout feeding; but,
If you train every day, you need to eat well every day and prioritise time to eat nutritious food after each workout.
If you train twice a day, you need to eat well every day, prioritise time to eat nutritious food after each workout, and consider making use of the time during the first workout to consume some carbohydrate to be ready for the later workout of the day.
A healthy eating pattern continues to be the overall goal between your sessions since this will meet your total energy requirements and your macro- and micronutrient requirements for maintaining a healthy body weight and optimal physiological function. Depending on your training load and your training frequency, you might have a high urgency for jumping right on your post-exercise nutrition immediately following a work-out. So, after you have bolstered your knowledge of a healthy eating pattern and learned to adopt it, sports nutrition is the next layer of your nutritionally-nerdy journey...
During periods of high training load and high session frequency, it is imperative that you maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue. When following a healthy eating pattern, your daily total fat intake will be sufficient for contributing energy for weight (fat mass) maintenance while providing essential fatty acids (the ones your body cannot synthesise) and fat-soluble vitamins. Consequently, you do not need to stress over specific grams of fat intake in between sessions since you will ingest it with the regular meals you eat as part of your healthy eating pattern. But, between-session carbohydrate and protein intake become key players in your recovery from and adaptations to your exercise stimuli and, when you are knee-deep in a high training load with a high session frequency, you must consider your carbohydrate and protein post-exercise windows of opportunity.
The research to date examining the role of carbohydrate and protein in getting athletes “ready to go again” has been packaged into two meta-analyses - one published in 2018 by researchers at Griffiths University in Australia; the other published in 2020 by investigators at the University of Aarhus in Denmark. Both meta-analyses reached the same conclusions:
Carbohydrate ingestion during and after a work-out improves subsequent endurance performance compared to water alone (noting that carbohydrate ingestion during the first bout is also useful).
Carbohydrate combined with protein can improve subsequent performance above carbohydrate, protein, or water alone.
The greater the energy content (i.e. the greater the total calories) of the carbohydrate or carbohydrate+protein food/beverage, the greater the effect.
When a meal has been ingested 2 to 4-hours before the initial bout, subsequent performance improvement by carbohydrate or carbohydrate+protein is reduced—but not lost—compared to when the initial bout follows an overnight fast.
When carbohydrate and carbohydrate+protein approaches are isocaloric (i.e. equal in their total caloric content) there tends to be no difference on subsequent performance but if carbohydrate and carbohydrate+protein approaches are matched on their carbohydrate content then carbohydrate+protein ingestion is superior to carbohydrate alone for getting ready to go again.
When there is very limited opportunity for nutritional recovery between sessions or races (i.e. less than 4-hours), carbohydrate ingested alone either during and/or following the initial bout is sufficient to maximise endurance and anaerobic performance on the subsequent bout.
The evidence in these meta-analyses shows that the timing of post-exercise/between-session nutrition is indeed an important consideration. A detailed analysis of the evidence that has led to these conclusions is coming in a post very soon… However, never prioritize specific nutrient timing at the expense of your daily 24-hour nutrient requirements.
Understandably, when time and/or logistics are against you, it can sometimes be convenient to opt for a sports nutrition supplement, like protein powder or a carbohydrate-containing energy drink, gel, or bar. If you do choose to use a sports nutrition product make sure, at the very least, that the manufacturer has tested their products for the presence of the WADA-listed prohibited substances. One way to check is to consult the search engines at Informed Sport and Informed Choice, which are third-party testing services. Always remember that you are the only person responsible for what goes into your body. My mantra is: if in doubt, spit it out. Marketing claims are made by companies trying to sell you their product. Be informed. Know the evidence. Become immune to marketing.
So, to help keep your between-session nutritional habits tip-top, aim to keep your post-workout nutrition simple and make it available:
Stock the fridge—a kitchen full of nutritious food forces you to make good choices even when you are brain-dead.
Meal-prep in anticipation of a large session—getting home ruined from a long, hard workout is an easy cue to Just Eat, while meal preparation will keep you on the healthy eating wagon.
Bring food with you—if heading home after a session is not convenient, having your sports bag or office drawer stocked with nutritious food will keep good nutritional choices “on tap” at all times.
If time is tight, at the very least, eat a carbohydrate- and protein-containing snack along with some fluid as soon after your session as possible... then get a nutritious meal of real food down you as soon as you can thereafter.
If you are training/racing twice in a short period (within 4- to 12-hours), never forget that the time during your first work-out is also an opportunity to take on carbohydrate and fluid in anticipation of your next session (and is, therefore, also part of your between-session window).
If the time between sessions/races is really short (less than 4-hours), then carbohydrate with fluid is sufficient but also essential for getting ready to go again.
And, if ever in doubt, always prioritise the quantity and quality of your daily total food intake rather than getting too stressed over precise grams at precise times of the day.
Thanks for joining me for another culinary feast. I hope to have helped you learn a little about sports nutrition and how that layers on top of healthy eating. My goal was to help you understand the importance of between-session nutrition. What you learnt here will be a fundamental “warm-up” for future posts where I will delve into the evidence underpinning specific nutrients involved in your between-session recovery period… Until that time, get your glycogen tank full and your muscle protein synthesis high. For further reading on this topic, I can recommend the 2017 International Society of Sports Nutrition position stand on nutrient timing and a 2020 review on nutrient timing published in Nutrients by Shawn Arent.
×
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When you think about your nutrition, always consider the bigger picture before worrying about the nuance of exercise-meal timing. The quality of your nutrition is not defined by a single meal but by the ongoing accumulation of good choices. Your 24-hour sleep-wake cycle provides a natural window for eating: the waking hours. Cultural norms typically also dictate that we take a lunch break in the middle of the day. For these reasons, most people on Earth eat their main meals when they wake up in the morning, at midday, and in the evening before going to bed—breakfast, lunch, and dinner. Many people also supplement this pattern with additional snacks.
If you trained today, you may have felt that your session (or sessions) reduced the number of hours available for these feeding opportunities and so you might have moved meals to more appropriate or convenient times. The more pressing matter, however, is that your session disrupted homeostasis while depleting certain nutrients and acutely increasing the demand for others. For example, your work-out:
reduced liver and muscle glucose stores (glycogen levels); reduced muscle fat stores (intramuscular triglycerides, IMTG, aka fat droplets in muscle); increased muscular needs for amino acids (to maintain muscle mass and function);
and, reduced body water and possibly also minerals like sodium (from sweat loss). Is there a post-exercise nutrient window?
It is common to read about a post-exercise “window of opportunity”, sometimes called the anabolic window or the glycogen window, which refers to a short time period (roughly 30- to 120-minutes) following exercise during which nutrients are best ingested so they can replenish what was used during your work-out and be stored in your muscles ready to fuel your next effort. I have seen some lay-articles write that “you must get your post-workout nutrition within 2-hours or it doesn’t work”. I guess those folks mistakenly believe that tardy nutrients are eaten and directly pooped out, never making it into the circulation. Don’t be so alarmed.Muscle glucose uptake and glycogen synthesis and muscle protein synthesis are increased for many hours after a workout. Yes, the rates of muscle glycogen resynthesis and muscle protein synthesis do increase, reach a peak, and then decrease within the first couple of hours following a work-out and so there are periods during which these rates are “maximal” but these rates do not drop to zero for many hours. The concept of a fixed short-duration exercise window, while true in the early days of emerging research in the field, is now considered an “old school” way of thinking. Why? Because the duration of your post-exercise window of nutritional opportunity is highly dependent on your “urgency” to refuel, and your urgency to refuel is determined by the time since your last meal and the frequency of your training sessions. To conceptualise this in other words, think:
When did I last eat?
and
How long do I have until I need to be ready to again?
Answering those important questions will help you understand the following...
and
How long do I have until I need to be ready to again?
The post-exercise window of opportunity is a sliding patio door.
Consider these hypothetical examples:→ Stone Gossard is an avid park runner who generally does a local parkrun 5 km race in around 24-minutes every Saturday morning while listening to Pearl Jam. He also does a long run with his parkrun mates every Sunday morning, and a track session with his local club every Tuesday. On other days of the week, Stone does not exercise and spends most of his day either sitting down at work writing lyrics and playing the guitar or sitting down at home completing Netflix.
→ Stone’s friend, Deborah Anne Dyer, is an elite 2:25 marathoner who runs every day, twice on Tuesdays, Wednesday, and Thursdays, with a long run on a Saturday, a track workout on a Wednesday, and strength training on Mondays and Fridays while listening to Skunk Anansie. Both Stone and Deborah sleep 8-10-hours a night, follow a healthy eating pattern, are injury-free, and weight-stable.
→ Stone is a little less concerned about his “window” of immediate post-exercise nutrition because he knows that his daily healthy eating will supply an even flow of all the carbs, fats, protein, and fluid he needs to replenish his glycogen, maintain protein balance, and stay hydrated in time for his next session, which can be up to 96-hours away (between his Tuesday track session and his Saturday parkrun). On Saturdays, when he does his parkrun, he knows his “window” is shorter - he aims to eat as soon after the parkrun as possible in order to start getting nutritionally-ready and feeling alive for his Sunday long run the next morning. But, serendipity has his back, and this nutritional goal on a Saturday is naturally achieved by a weekly brunch date with his parkrun friends immediately after the race.
→ On the contrary, Deborah’s “windows” of post-exercise nutrition are much shorter than Stone’s and are, therefore, a little more urgent - she trains twice on most days and, due to her large training load, her daily caloric demands are high. To ensure she does not get weak, and to adequately fuel her running hedonism, Deborah tends to eat a nutritious meal as soon after each session as possible, providing carbohydrate, protein, fats, fluid, and other nutrients. Sometimes she takes on fluid and carbohydrates during her sessions. When this is not practical or when a post-session meal is not immediately possible, she eats a small carbohydrate- and protein-containing snack with some water immediately after her session. By doing so, Deborah replenishes her glycogen levels, maintains protein balance, and stays hydrated and is ready to go for every session, even if it is only a few hours later.
Both Stone and Deborah have the same bodily needs and must eat well every day but, because of their distinct training demands, the relative urgency of their exercise-nutrition timing is very different from each other. As you can see, post-exercise nutrition is important but nuanced.
If you are training just a couple of times a week, aim to eat well every day but don’t stress over immediate post-workout feeding; but,
If you train every day, you need to eat well every day and prioritise time to eat nutritious food after each workout.
If you train twice a day, you need to eat well every day, prioritise time to eat nutritious food after each workout, and consider making use of the time during the first workout to consume some carbohydrate to be ready for the later workout of the day.
×
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Between-session carbohydrate and protein is key.
The distinct training demands of hypothetical athletes like Stone Gossard and Deborah Anne Dyer indicate that the phrase “post-exercise nutritional window” would be more accurately described as a “between-session” period. Exercise is not something that happens once in your life with everything you eat afterwards becoming known as post-exercise nutrition. As an athlete, your recovery is what happens between sessions. So, when trying to conceptualise the importance of specific nutrients in your recovery, consider your between-session time frame.A healthy eating pattern continues to be the overall goal between your sessions since this will meet your total energy requirements and your macro- and micronutrient requirements for maintaining a healthy body weight and optimal physiological function. Depending on your training load and your training frequency, you might have a high urgency for jumping right on your post-exercise nutrition immediately following a work-out. So, after you have bolstered your knowledge of a healthy eating pattern and learned to adopt it, sports nutrition is the next layer of your nutritionally-nerdy journey...
During periods of high training load and high session frequency, it is imperative that you maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue. When following a healthy eating pattern, your daily total fat intake will be sufficient for contributing energy for weight (fat mass) maintenance while providing essential fatty acids (the ones your body cannot synthesise) and fat-soluble vitamins. Consequently, you do not need to stress over specific grams of fat intake in between sessions since you will ingest it with the regular meals you eat as part of your healthy eating pattern. But, between-session carbohydrate and protein intake become key players in your recovery from and adaptations to your exercise stimuli and, when you are knee-deep in a high training load with a high session frequency, you must consider your carbohydrate and protein post-exercise windows of opportunity.
The research to date examining the role of carbohydrate and protein in getting athletes “ready to go again” has been packaged into two meta-analyses - one published in 2018 by researchers at Griffiths University in Australia; the other published in 2020 by investigators at the University of Aarhus in Denmark. Both meta-analyses reached the same conclusions:
Carbohydrate ingestion during and after a work-out improves subsequent endurance performance compared to water alone (noting that carbohydrate ingestion during the first bout is also useful). Carbohydrate combined with protein can improve subsequent performance above carbohydrate, protein, or water alone. The greater the energy content (i.e. the greater the total calories) of the carbohydrate or carbohydrate+protein food/beverage, the greater the effect. When a meal has been ingested 2 to 4-hours before the initial bout, subsequent performance improvement by carbohydrate or carbohydrate+protein is reduced—but not lost—compared to when the initial bout follows an overnight fast. When carbohydrate and carbohydrate+protein approaches are isocaloric (i.e. equal in their total caloric content) there tends to be no difference on subsequent performance but if carbohydrate and carbohydrate+protein approaches are matched on their carbohydrate content then carbohydrate+protein ingestion is superior to carbohydrate alone for getting ready to go again. When there is very limited opportunity for nutritional recovery between sessions or races (i.e. less than 4-hours), carbohydrate ingested alone either during and/or following the initial bout is sufficient to maximise endurance and anaerobic performance on the subsequent bout.Healthy eating first, sports nutrition second.
Always remember that there is more than one way to achieve a healthy eating pattern but that there are basic needs that will keep you healthy — and staying healthy is every athlete’s goal. So, if you don't like eating fruit and veg, consider how you will obtain sufficient vitamins and minerals. If you don't eat meat, consider how you will obtain protein in sufficient amounts to keep your body repairing and regrowing after the stress and breakdown caused by your sessions. If you don't eat animal products, consider how you will ingest sufficient vitamin B12. If you never see the light of day, consider how you will synthesise vitamin D. If you are a pirate, consider how you will avoid scurvy. Whether you simply “autoregulate” your nutrition or have specific exclusions by choice (like vegans) or by necessity (like people with Coeliac disease) it is always possible to adopt a healthy eating pattern and achieve the above-described sports nutrition practices—just make sure that you actually are. Aim to be mindful of your nutrition and when you eat a meal or a snack, think, “why am I eating this and am I getting what I need?”.Understandably, when time and/or logistics are against you, it can sometimes be convenient to opt for a sports nutrition supplement, like protein powder or a carbohydrate-containing energy drink, gel, or bar. If you do choose to use a sports nutrition product make sure, at the very least, that the manufacturer has tested their products for the presence of the WADA-listed prohibited substances. One way to check is to consult the search engines at Informed Sport and Informed Choice, which are third-party testing services. Always remember that you are the only person responsible for what goes into your body. My mantra is: if in doubt, spit it out. Marketing claims are made by companies trying to sell you their product. Be informed. Know the evidence. Become immune to marketing.
What can you add to your training toolbox?
While one or two days of bad nutritional choices won’t delete your fitness, which is accumulated over many weeks of consistent training, it might harm your acute recovery from and adaptations to recent sessions. So, aim to eat well on as many days as possible. Also, be mindful of your “urgency” for refuelling... If you work-out just a couple of times a week, don’t stress over the post-exercise nutritional window—simply aim to eat the nutrients your body needs every day and you will get your body ready to go in time for your next workout. If you train every day, aim to prioritise time to eat nutritious food as soon after each workout as is feasible—remember your goal will be to replenish glycogen and rehydrate before the next session, which could be within hours, while supplying ample protein to support your muscles’ needs for protein synthesis. ( more on protein coming very soon…)So, to help keep your between-session nutritional habits tip-top, aim to keep your post-workout nutrition simple and make it available:
Stock the fridge—a kitchen full of nutritious food forces you to make good choices even when you are brain-dead.
Meal-prep in anticipation of a large session—getting home ruined from a long, hard workout is an easy cue to Just Eat, while meal preparation will keep you on the healthy eating wagon.
Bring food with you—if heading home after a session is not convenient, having your sports bag or office drawer stocked with nutritious food will keep good nutritional choices “on tap” at all times.
If time is tight, at the very least, eat a carbohydrate- and protein-containing snack along with some fluid as soon after your session as possible... then get a nutritious meal of real food down you as soon as you can thereafter.
If you are training/racing twice in a short period (within 4- to 12-hours), never forget that the time during your first work-out is also an opportunity to take on carbohydrate and fluid in anticipation of your next session (and is, therefore, also part of your between-session window).
If the time between sessions/races is really short (less than 4-hours), then carbohydrate with fluid is sufficient but also essential for getting ready to go again.
And, if ever in doubt, always prioritise the quantity and quality of your daily total food intake rather than getting too stressed over precise grams at precise times of the day.
Disclaimer: I occasionally mention brands and products but it is important to know that I am not affiliated with, sponsored by, an ambassador for, or receiving advertisement royalties from any brands. I have conducted biomedical research for which I have received research money from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, A.P. Møller Foundation, and Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on their research and innovation grant applications and I’ve provided research and science writing services for Examine — some of my articles contain links to information provided by Examine but I do not receive any royalties or bonuses from those links. These companies had no control over the research design, data analysis, or publication outcomes of my work. Any recommendations I make are, and always will be, based on my own views and opinions shaped by the evidence available. My recommendations have never and will never be influenced by affiliations, sponsorships, advertisement royalties, etc. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.
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About the author:
I am Thomas Solomon and I'm passionate about relaying accurate and clear scientific information to the masses to help folks meet their fitness and performance goals. I hold a BSc in Biochemistry and a PhD in Exercise Science and am an ACSM-certified Exercise Physiologist and Personal Trainer, a VDOT-certified Distance running coach, and a Registered Nutritionist. Since 2002, I have conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, nutrition, biochemistry, and molecular medicine. My work is published in over 80 peer-reviewed medical journal publications and I have delivered more than 50 conference presentations & invited talks at universities and medical societies. I have coached and provided training plans for truck-loads of athletes, have competed at a high level in running, cycling, and obstacle course racing, and continue to run, ride, ski, hike, lift, and climb as much as my ageing body will allow. To stay on top of scientific developments, I consult for scientists, participate in journal clubs, peer-review papers for medical journals, and I invest every Friday in reading what new delights have spawned onto PubMed. In my spare time, I hunt for phenomenal mountain views to capture through the lens, boulder problems to solve, and for new craft beers to drink with the goal of sending my gustatory system into a hullabaloo.
Copyright © Thomas Solomon. All rights reserved.
I am Thomas Solomon and I'm passionate about relaying accurate and clear scientific information to the masses to help folks meet their fitness and performance goals. I hold a BSc in Biochemistry and a PhD in Exercise Science and am an ACSM-certified Exercise Physiologist and Personal Trainer, a VDOT-certified Distance running coach, and a Registered Nutritionist. Since 2002, I have conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, nutrition, biochemistry, and molecular medicine. My work is published in over 80 peer-reviewed medical journal publications and I have delivered more than 50 conference presentations & invited talks at universities and medical societies. I have coached and provided training plans for truck-loads of athletes, have competed at a high level in running, cycling, and obstacle course racing, and continue to run, ride, ski, hike, lift, and climb as much as my ageing body will allow. To stay on top of scientific developments, I consult for scientists, participate in journal clubs, peer-review papers for medical journals, and I invest every Friday in reading what new delights have spawned onto PubMed. In my spare time, I hunt for phenomenal mountain views to capture through the lens, boulder problems to solve, and for new craft beers to drink with the goal of sending my gustatory system into a hullabaloo.
Copyright © Thomas Solomon. All rights reserved.