Periodization

➢ Nutrition is the most commonly overlooked component in an athlete’s training program

➢ Most athletes concern themselves with nutrition a week or a few days prior to an event

➢ Doing this may allow completion of the event, but an athlete will not achieve peak performance

➢ Proper nutrition throughout the year will not make an athlete stronger or faster by itself, but it will provide correct amounts of nutrients to:

     ▪ support training and health

     ▪ prevent illness

     ▪ change body weight and composition

     ▪ improve performance

➢ Nutrition is the most commonly overlooked component training and lasts until well after completion of last event

➢ Reflects same principles of traditional physical periodization

     ▪ Macrocycle (Training year)

     ▪ Mesocycle (Several weeks to several months)

     ▪ Preparation

     ▪ Competition

     ▪ Transition

     ▪ Microcycle (focus on daily and weekly trainin variations)

➢ Each period of the macrocycle (training year) has different levels of training intensity and volume

➢ The athlete needs to have slightly different eating plans for each period to meet goals that may include:

     ▪ Matching energy expenditure

     ▪ Create a negative balance for weight loss

     ▪ Create a positive energy balance that focuses on

        carbohydrates to increase glycogen storage

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Periodization Preperation Cycle

➢ Training intensity begins low and gradually increases

➢ Training volume begins at a moderate level and slowly increases

➢ Most athletes are coming off of their transition cycle, or off-season/active recovery and are slowly building up their volume

➢ Physiologic goals: improve cardiovascular endurance and function in preparation for the later, more intense training cycles

➢ Some athletes may be trying to lose weight during this 

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Carbohydrates

➢ Carbohydrate is (CHO) the predominant (and efficient) fuel for exercise intensities at 65% of maximum oxygen consumption (VO2max) or more

➢ Most common dietary forms: complex and simple

➢ All CHO source broken down into glucose, and when entering bloodstream can be used as fuel or stored as muscle or liver glycogen

➢ If CHO consumed in excess of daily energy needs → converted to stored body fat

➢ Muscle glycogen (CHO) is the primary energy source for a working muscle

 

 Performance Cycle

➢ Fuels the brain and nervous system

➢ Preserves protein

➢ Aids in fat metabolism

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Carbohydrates: Daily Guidelines

➢ 5 to 7 g/kg (moderate-duration, low-intensity training)

➢ 7 to 12 g/kg (moderate to heavy training)

➢ 10 to 12 g/kg (extreme training 4+ hrs/day)

(*take weight in lbs and divide by 2.2 to get kg)

➢ Base of the daily diet should be complex CHO. Whole grains breads/cereals, fresh fruits and vegetables

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Protein

➢ Primary role = support growth, maintenance, and repair of muscle tissues

➢ Can be used as a fuel source after it’s converted to CHO (gluconeogenesis)

➢ Body can supply up to 15% of its energy from the breakdown of body protein when glycogen stores become depleted

➢ The body does not store excess dietary protein

➢ Dietary protein has yet to be established as a performance-enhancing nutrient

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Protein: Daily Guidelines

➢ Athletes needs are based on:

     ▪ Lean body weight

     ▪ Activity level

     ▪ Overall calorie intake

     ▪ Needs fluctuate depending on periodization phase

➢ 10-20% of daily calories should come from protein

➢ Protein intake 1.1 to 1.8 g/kg

     ▪ < 60 minutes daily activity → 1.1 g/kg

     ▪ 1 - 2 hours daily activity → 1.3 g/kg

     ▪ 2 - 3 hours daily activity → 1.5 g/kg

     ▪ > 3 hours daily activity → 1.8 g/kg

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FAT

➢ Fat is a significant fuel source for the body at rest and during low-intensity, long duration training sessions

➢ Many athletes restrict fat intake to aid in body fat reduction, but this is not advised as it is important to health and performance

➢ Three main fats:

     ▪ Saturated

     ▪ Monounsaturated

     ▪ Polyunsaturated

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Fat: Daily Guidelines

➢ Most endurance athletes perform best when their diet is 20-30 % of total calories, with 10% from saturated fats

➢ Fat intake should range from 0.8 to 1.0 g/kg (0.5 grams per pound of body weight)

➢ GOAL = “top off” carbohydrate stores, optimize hydration, provide energy for the start of the workout and delay glycogen depletion

➢ Consume a low-fat, moderate protein, high carbohydrate meal/snack 1 to 4 hours prior to training session ▪ 0.5 grams of carbohydrate per pound for each hour prior to activity

➢ Drink 17 to 20 oz of fluid 2 hours before training

➢ Drink 7 to 10 oz of a sports drinks 10 to 20 minutes before training

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During Training Preperation Cycle

➢ GOAL = maintain blood glucose, minimize risk of dehydration and electrolyte imbalance, and minimize GI distress

➢ Athletes cannot (and should not attempt to) completely replace losses during exercise

➢ 30 - 60 g of carbohydrate per hour during training (liquid or solid/semisolid sources)

➢ Drink 7 to 10 oz of fluid every 15 to 20 minutes during training

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Post Workout Nutrition Preperation Cycle

➢ Nutrition and sleep are top two factors that can accelerate the recovery process

➢ GOAL of post-training nutrition = replenish muscle and liver glycogen stores, restore fluid and electrolyte balance, and stimulate protein synthesis

➢ Drink 20 to 24 oz of fluid for every pound of body weight lost after training

➢ Within the first 30 minutes after training and at 2-hour intervals thereafter, eat 1.0 to 1.2 g of carbohydrate per kg of body weight

➢ Eat 6 to 20 g of protein if the training session is longer than 90 minutes (within 30 minutes)

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Eating Guidelines Preperation Cycle

➢ Eat a minimum of 6 to 9 servings of fruit & vegetables to ensure adequate intake of vitamins, minerals, and fiber.

▪ (1 serving = 1 medium fruit; 1/2 cup chopped, cooked or canned fruit; 3/4 cup 100% juice)

▪ (1 serving = 1 cup of raw leafy vegetables; 1/2 cup of other veggies, cooked or chopped raw; 3/4 cup of veg juice)

➢ Choose high-fiber foods such as fruits, vegetables, whole grains, beans, and oats.

➢ Try new foods and experiment with a variety of different foods and nutritional supplements such as energy bars, gels, and sports drinks to identify those preferred (taste and physical response)

➢ Choose foods that have antioxidant properties or activity that contain beta carotene, vitamin C, vitamin E, and zinc

➢ Find out what nutritional products will be used at the competition events in the upcoming season and try them to see if they are tolerated

➢ Consider environmental conditions and adjust fluid intake accordingly

➢ Increase variety! Rotate through different foods and menus to get more variety and balance in eating plans and avoid food ruts.

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HYDRATION

➢ Average sweat rate is 1 Liter per hour (32oz)

➢ May reach 1.5+ Liters per hour for some athletes

➢ Dependant on several factors

     ▪ Genetics

     ▪ Environmental conditions

     ▪ Aerobic conditioning

     ▪ Acclimatization

➢ Can be determined with a “sweat test”

➢ Goal = to replace weight lost to sweat during exercise

➢ NEVER end workout/race with a 2% or greater weight loss

     ▪ Ex: 150 lb preà147 lb post

     ▪ Ex: 125 lb pre à 122.5 lb post

➢ Monitor pre and post training weight and environmental conditions

➢ Adjust fluid intake until weight is stable during training

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Determine Sweat Rate

➢ Weigh yourself (naked) before a one-hour moderate intensity bike or run

➢ Consume NO liquid and weigh yourself again (naked) after the workout

➢ Calculate the weight change

➢ Every pound lost is equal to 16 oz (240 ml) of fluid

➢ Remember to add in the amount of liquid consumed during the workout

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Energy Fuels

➢ Sports Drinks

     ▪ Provide carbohydrates & fluid

     ▪ Specialty formulas contain electrolytes, protein

     ▪ Used pre, during (bike & run) and post

 

➢ Energy Gels

     ▪ Provide rapidly absorbed carbohydrate source

     ▪ Electrolyte content varies

     ▪ Some contain caffeine and/or protein

     ▪ Must be taken with water

     ▪ Used prior to and during activity (bike & run)

 

➢ Energy Bars

     ▪ Good source of CHO

     ▪ Also provide some protein and fat

     ▪ Used before, during (bike & run), and after events

 

➢ Real Foods

     ▪ Can provide CHO, protein, fat

     ▪ Used before, during (bike, run), and post activity

     ▪ Ex: PB & J sandwiches, crackers, pretzels, fig bars