Mastering Periodised Nutrition for Peak Performance
This week, let's delve into a concept integral to optimising athletic performance—periodised nutrition. This approach is not only something I frequently apply when working with athletes but also a strategy that many people already incorporate, often without realising it.
Understanding Periodised Nutrition
What is Periodised Nutrition?
Periodised nutrition, as defined by the renowned sports scientist Asker Jeukendrup, is "the strategic combined use of exercise training and nutrition (or nutrition only) with the overall aim to obtain adaptations that support exercise performance." This means tailoring nutrition strategies to complement specific training phases, leading to better performance outcomes.
Why Periodised Nutrition Matters
Unlike a one-size-fits-all template, periodised nutrition demands a personalized approach. Each athlete is unique, and their nutrition plans should reflect that. By aligning nutrition with training cycles, we can enhance the body's adaptive responses and boost overall performance.
Techniques in Periodised Nutrition
Train Low: Enhancing Fat Oxidation and Mental Toughness
Train Low refers to training with low carbohydrate availability. Although it might seem counterintuitive given glycogen's role in performance, this method can stimulate beneficial adaptations. Low muscle glycogen activates AMPK, an enzyme critical for gene transcription and protein synthesis during recovery. Additionally, training low can improve fat oxidation efficiency, helping athletes conserve glycogen and delay fatigue in competitions.
Implementing Train Low
To incorporate train low:
Schedule it during periods without upcoming competitions.
Consider twice-daily training sessions, where the second session is performed with low glycogen.
Utilize fasted training or reduce exogenous carbohydrate intake during sessions.
Train High: Maximising Glycogen Stores
Train High involves periods of high carbohydrate intake to saturate glycogen stores, leading to optimal training sessions. It also includes practicing race-day nutrition strategies like carb-loading and rapid refuelling, ensuring athletes can handle competition day nutrition without gastrointestinal distress.
Training the Gut
Training the gut is crucial to prevent GI issues during high-carb and high-fluid intake on race days. Gradually increasing intake during training can acclimate the athlete’s digestive system, reducing the risk of discomfort and enhancing performance.
Training Dehydrated: Adapting to Fluid Loss
While dehydration typically hampers performance, controlled dehydrated training sessions might help athletes adapt to fluid loss. This should be done carefully and safely, as research in this area is ongoing.
Supplementation: Fine-Tuning Performance
Supplements can play a role in periodised nutrition, though they should be secondary to a solid nutrition foundation. Key points include:
Testing race-day caffeine intake to avoid GI issues.
Considering nitrates (like beetroot juice) and sodium bicarbonate during specific training phases to enhance performance.
Hypertrophy for the Offseason: Building Strength for CrossFit Athletes
Focusing on Hypertrophy
In the offseason, many CrossFit athletes shift their focus to hypertrophy, aiming to build muscle mass and strength before transitioning to more anaerobic capacity training as competitions approach. This period allows athletes to maximise strength gains, which can later support their performance in high-intensity, anaerobic workouts.
Nutrition Strategies for Hypertrophy
To support hypertrophy, nutrition must be geared towards muscle growth and recovery. Here are some key strategies:
Increased Caloric Intake: Ensure a caloric surplus to fuel muscle growth. This involves consuming more calories than the body burns, focusing on nutrient-dense foods.
High Protein Intake: Protein is essential for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day.
Carbohydrates for Energy: Adequate carbohydrate intake is crucial to support intense training sessions and recovery. This ensures glycogen stores are replenished, allowing for sustained performance.
Healthy Fats: Incorporate healthy fats to support overall health and hormone production, which is vital for muscle growth.
Timing and Composition
Pre-Workout Nutrition: Consume a balanced meal with carbohydrates and protein 2-3 hours before training. This provides energy and amino acids for muscle synthesis.
Post-Workout Nutrition: Prioritize protein and carbohydrates immediately after training to kickstart recovery and muscle building. A protein shake with carbohydrates or a meal with lean protein and complex carbs works well.
Hydration and Micronutrients: Stay hydrated and ensure adequate intake of vitamins and minerals to support overall health and optimal muscle function.
Transitioning to Anaerobic Capacity Focus
As the competition season approaches, CrossFit athletes should gradually shift their nutrition to support anaerobic capacity training while maintaining the strength and muscle mass built during the hypertrophy phase. This involves:
Maintaining Protein Intake: Continue with high protein intake to preserve muscle mass.
Adjusting Carbohydrates: Increase carbohydrate intake to fuel high-intensity workouts and optimise glycogen stores.
Fine-Tuning Fat Intake: Balance fat intake to support energy needs without excessive caloric surplus.
Crafting a Periodised Nutrition Plan
Personalised Strategies for Individual Athletes
A successful periodised nutrition plan hinges on understanding the athlete’s unique needs and preferences. Engage with athletes to determine their willingness to adopt various strategies and tailor the plan accordingly. Always prioritize their health and performance goals.
Monitoring and Adjusting
Regularly assess the athlete’s progress and make necessary adjustments to the nutrition plan. Flexibility and responsiveness to their evolving needs are key to sustained success.
Conclusion
Incorporating periodised nutrition strategies can significantly boost an athlete’s performance. By understanding and implementing techniques like train low, train high, gut training, thoughtful supplementation, and offseason hypertrophy focus, we can create customized plans that enhance adaptations and support peak performance. Remember, the ultimate goal is to improve performance without compromising health. Engage with your athletes, know the research, and always put their well-being first.
Need To Periodise Your Nutrition?
As a performance nutritionist, my aim is to blend scientific rigour with personalised care, ensuring each athlete receives a tailored nutrition plan that optimises their performance and overall health. Let’s work together to unlock your full potential through strategic and evidence-based nutritional practices.
For endurance athletes check out my race and competition packages here. For anyone else see how i can help you here.
