ML Coaching
Imagine every bite landing exactly where your body needs it most in that moment: right before your hardest rep, immediately after the last drop of sweat, or as a boost on stressful workdays. That's exactly the principle behind nutrient timing: the targeted use of macronutrients based on your training and life rhythm. Once you've learned to time your protein and carbohydrate intake using a proven system, you can take your strength, muscle growth and recovery to a whole new level.
Before we get started, let me briefly introduce myself: my name is Marco Laterza, I'm a personal trainer from Zurich. I support my clients in the areas of sport, nutrition and mindset. A holistic approach to health and fitness matters to me, and it's a concept I want to pass on to everyone. If you're interested in working together, feel free to contact me anytime.
Why calorie balance alone often isn't enough
You know the drill: you meticulously track calories and macros, yet your progress still falls short of expectations. That's often because for your body, it's not just a matter of quantity, but also of the right timing. Insulin, cortisol and other hormones respond not only to the "what," but also to the "when." If you take in large amounts of protein and carbohydrates at the wrong time, you risk missing key anabolic windows or triggering unfavourable hormonal spikes during stress phases.
Nutrient timing, on the other hand, keeps your training signal consistently strong over months. You feed your muscles the right combination of amino acids and sugar building blocks exactly when they need them most for repair and growth. At the same time, you stabilise your hormone balance and avoid performance dips.
Pre-workout: your energy boost right before training
The hour before training often decides victory or defeat in the gym. Too little energy, and you're grinding through every rep. Food that's too heavy or too fatty, and your stomach revolts. The perfect solution is simple:
-
30-60 minutes before: a shake made of 20-30g of whey protein and 30-50g of fast-digesting carbohydrates (e.g. banana, rice cakes) gives you building blocks for your muscles and fast sugar for the turbo effect.
-
Mental preparation: use the waiting time for a short breathing exercise or focused journaling. This reduces your stress and lets you go into your training with a clearer head.
This combination prevents muscle breakdown from cortisol and, at the same time, gives you the power for whatever plateau you want to break through.
Post-workout: the extended anabolic window
It used to be said that after training you only have a few minutes to consume your protein and carbohydrates. The latest research shows, however, that if you already had a protein-rich meal before your workout, the "anabolic window" stays comfortably open for two hours or longer. Still, you benefit from a targeted stimulus right after your last rep:
-
Right after finishing: mix 30-40g of whey or low-fat quark with 40-60g of fast-available carbohydrates (dextrose or rice).
-
Within the next 1-2 hours: follow up with a full, balanced meal: high-quality protein, vegetables and a moderate portion of complex carbohydrates (quinoa, sweet potato).
This two-track approach speeds up glycogen replenishment, dampens inflammation, and keeps your muscle growth running unchecked.
Snacks and everyday timing
Top managers, entrepreneurs and celebrities all have one thing in common: they live under stress. Brain fog and sugar cravings are practically guaranteed if you eat without a system between meetings and projects. Nutrient timing helps you perform even with a packed schedule:
-
Midday power: plan a protein-rich snack around midday (20g protein, e.g. nuts with beef jerky or a protein bar) plus some vegetables.
-
Afternoon boost: when your focus drops, go for a green smoothie with collagen powder and a small portion of oats. This stabilises your blood sugar and keeps you mentally in control.
-
Evening routine: later in the evening, 20-30g of casein protein or low-fat quark with berries is enough. This keeps your system in a light anabolic phase without keeping you from falling asleep.
With this system, you stay in hormonal balance throughout the day and keep your mental sharpness.
Hormones in focus: insulin resistance & imbalances
I have every client's bloodwork checked regularly. Only this way can I spot insulin resistance or hormonal imbalances that often go undetected with classic diets. Nutrient timing then lets me distribute macros not just by amount, but hormone-optimised too. By deliberately placing carbohydrates in the post-workout phase and reducing them during more sensitive times (e.g. before sleep), we lower your insulin level while supporting growth at the same time.
Your roadmap to lasting success
From now on, every nutrient window gives your body and mind exactly the push they need to consistently get stronger, leaner and more focused. Say goodbye to frantic calorie counting and unstructured snacking, and instead rely on proven pre-, post- and in-between phases, tailored individually to your bloodwork and goals. This way you stay in hormonal balance, avoid energy crashes, and build muscle instead of fat, even under high everyday pressure.
If you're ready to optimise your nutrition just as uncompromisingly as your training plans, now is the moment for your next step. Set a fixed appointment where we establish your timing system together, physically, mentally, and with a premium standard. No excuses, no half measures: only those who truly want it achieve lasting top performance.