The Truth About Nutrient Timing with Brandon DeCruz

Nov 18, 2025

Brandon DeCruz, an online nutrition coach and national-level physique competitor, shares his insights on nutrient timing, the often-misunderstood ‘anabolic window,’ and effective peri-workout nutrition. He explains how pre- and post-workout nutrition influences muscle protein synthesis and recovery. The conversation debunks common myths around fasted training and emphasizes tailoring nutrition based on individual goals. Brandon also highlights the significance of carbohydrate timing, intra-workout fueling, and the impact of cortisol, making this a must-listen for fitness enthusiasts.

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INSIGHT

Nuanced Evidence Beats Polarized Claims

Brandon says nutrient timing debates are polarized and often miss real-world application and nuance.
He combines literature with coaching feedback to form practical recommendations for clients.

ADVICE

Use Peri-Workout Nutrition As A Gateway

If clients are under-fueled, use peri-workout nutrition as a gateway to increase overall energy intake and recovery.
Prioritize fueling for performance then refuel post-workout to improve training and hormonal recovery.

INSIGHT

Meal Timing Entrains Hunger Hormones

Eating patterns entrain hunger hormones so meal timing changes ghrelin and appetite rhythms.
Early larger meals can improve appetite control and weight-loss maintenance versus big dinners.

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This week on the podcast, Mikki speaks to returning guest Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition. Their conversation takes a deep dive into nutrient timing: what actually matters, what’s been overstated, and where the science genuinely shifts outcomes in the real world.

Brandon unpacks the long-debated “anabolic window” and why it’s not as binary as social media makes it seem. He and Mikki explore how pre- and post-workout nutrition can affect not just muscle protein synthesis but muscle protein breakdown, training volume, recovery, appetite regulation, energy expenditure, and even how the body partitions fuel toward muscle or fat. They look at insulin sensitivity around training, cortisol’s role in extended sessions, and how to structure peri-workout nutrition differently for fat loss versus muscle building. They also discuss carbohydrate timing, intra-workout fuelling, and the most persistent myths that still mislead lifters today.

A conversation for anyone who wants to train smarter, not just harder — and understand the metabolic choreography that happens behind the scenes of every rep.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910

Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.

Brandon has spent over 13 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.

He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimise performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimising health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimising their physical goals.

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