MySportScience

Nutrient Timing: Does the "Window of Opportunity" Really Exist?

The long‑standing “window of opportunity” in sports nutrition—immediate post‑exercise carbs, protein within 30 minutes, and pre‑exercise strategies—has been re‑examined. Recent research shows timing can influence physiological responses, but its practical impact hinges on context such as multiple daily sessions or high‑intensity events. Carbohydrate and protein timing are more flexible than once believed, whereas sodium bicarbonate supplementation demands precise, individualized timing. Athletes are urged to experiment and prioritize overall daily intake over rigid timing rules.