Nutrition Periodization. From Hibernation to High ...
Transcript of Nutrition Periodization. From Hibernation to High ...
Cheryl Teo
Dr Ricco Swinbourne
Sport Nutrition Team
Singapore Sport Institute
June 2020
Nutrition Periodization.
From Hibernation to High Velocity for Coaches
Nutritional Periodization:
Matching dietary intake with training
requirements…”FUEL FOR THE WORK DONE”
WHAT IS PERIODISATION?
Training vs. Nutrition
Energy
Expenditure
Energy
Intake
Amount
(Training
Load &
Intensity)
Type
(Aerobic,
resistance,
short/long)
Timing
(Periodization)
Amount
(kcals,
Carbs/fuel)
Type
(Carbs vs.
protein
vs. fat)
Timing
(Eating frequency)
• Optimal body composition (muscle:fat)
• Optimal training recovery and adaptive
response
• Optimal performance
Macro Nutritional Periodization – Annual Plan
General Prep
•Aerobic development
•New skills/techniques
•High Carb requirement (6-8 g/kg
BW/day)
•Protein ~ 1.5 – 1.7 g/kg BW/day
Specific Prep
•Anaerobic
development
•Refine
skills/techniques
•Develop routines
•Mod Carb (5-6 g/kg
BW/day)
•Pro ~ 1.5 – 1.7 g/kg
BW/day
Taper/Competition
•Finalize routines
•Mod Carb
requirement (5-6
g/kg BW/day)
•Pro~ 1.5 – 1.7
g/kg BW/day
•Less fat required
Transition
•Recovery
•Low Carb
requireme
nt (3-5
g/kg
BW/day)
•Pro ~ 1-
1.5 g/kg
BW/day
During Training/ Race Nutrition
“Consume Carbohydrate for the Work Done” James Moreton, Team Sky Nutritionist
PRE DURING POST
Easy day, easy legs, single ride:
less CHO required / train on no carbs 1-2x a week
Moderate day, long ride with tempo:
include carbohydrate 30-45g/hr
Hard day, hard ride, high intensity, double day:
Push carbs, GLU & FRU, 60+g/hr +/- 10g PRO/Hr
Remember…Drink regularly for EVERY session
Pre Race Nutrition – Calvin (High Carbs)
• Begin:
– With enough FUEL (carbohydrates!)
Meal 3-4 hours before, or
Snack 1 – 2 hours before
• Carbohydrate-based, Low fat, low fibre to minimise gastrointestinal disturbance
• Stick to foods you know you can tolerate well – Apply the same routine to
competitions
– Well-hydrated
• Stay well hydrated throughout the day!
PRE DURING POST
EVERY DAY WAS HIGH CARB DAY FOR CALVIN!!!!
Pre-Training Off Season Calvin Low Carbs
• Begin:
– With enough FUEL (carbohydrates!) FOR THE PRESCRIBED
SESSION!
Light session – train fasted OR in a protein fed state only, or
HIIT session – ADD A BANANA Prior to training
Light session tomorrow morning…no carbs post training
tonight-protein-vege only.
Well-hydrated - Water for Light sessions, electrolytes for
hard sessions
PRE DURING POST
Source: United States Olympic Committee Sports Dietitians and the University of Colorado Sport Nutrition
Graduate Program
A balanced meal
GO
foods
GROW
foods
GLOW
foods
GLOW
foodsAntioxidants, vitamins and minerals
• If macronutrients are like the
building blocks, micronutrients
are the construction workers –
You can’t do without either!
Lycopene and Anthocyanins for
antioxidants
Carotenoids and vitamin C
for immunity
Lutein and indoles
for antioxidants
Anthocyanins for
antioxidants
Weekly Goals that fits in with the Macro-cycle goals
• Specific nutritional strategies for daily living/training –
Youth Example
Micro Nutritional Periodization
7PM SET
FINISH
Eat 4 Your Sport#willitmakeyoufaster?
#rebuildthebody
9PM SLEEP: RESPECT IT
(Deep breathing & PMR)
530am TIME FOR
WEIGHTS/DRY LAND
+/- SWIM
8AM PROTEIN CARB
BREAKFAST
DRIP DRIP!
DRINK ALL DAY12PM QUALITY
LUNCHAFTERNOON
30 MIN NAP?
8PM COMPLETE
RECOVERY MEAL
705pm QUICK
CARBS AND
PROTEIN
8pm REFUEL + REPAIR
MEAL – PWR PLATE
830pm RELAX: Dim lights,
screens on night mode,
music, read, chill out
GROWING?
SMOOTHY BEFORE
BED
PROTEIN HIT
BEFORE BED
8-10 HOURS
SLEEP INCLD DAY
NAP
430PM SWIM
HYDRATE - FUEL
-RECOVER
900pm PERFORMANCE
TOOLS: Foam roll, Cold
bath, Tart cherry…what
else can u do?
Swinbourne & Hay 2017
Foundation: Healthy Eating, well-balanced diet
providing sufficient energy and nutrients
• Fuel daily activities
• Promote good health
• Optimize exercise performance
Accounts for 70% of performance
Icing: Timely use of sports food (e.g. energy
bar, sports drinks/ gels).
Accounts for 25% of performance
Cherry: Ergogenic aids (e.g. caffeine, creatine,
sodium bicarbonate) for small boost.
Accounts for 5% of performance
OUR APPROACH
PERIODISED NUTRITION
FOOD-FIRST
• Train high
• Train low
• Energy balance and availability
• Macronutrient & micronutrient sufficiency
• Fluid Balance
• Body composition optimization
• Growth and maturation
• Train the gut
• Train intestinal
absorption
• Train race-day nutrition
PERFORMANCE
SUPPLEMENTS
OUR APPROACH
CONSIDERATIONS BEFORE A
SUPPLEMENT IS USED
• Age appropriate?
• Appropriate for athlete’s
goals and training
programme?
• Evidence-based?
• Doping risk?
• Trialled during training
before use in
competition?
Objective • Endurance base
• Strength &
hypertrophy
• Strength & hypertrophy ++
• Sprint work
• Sprint work ++
• Racing
Nutritional
considerations
• Macronutrient and
energy intake
• Recovery
• Fuelling
• Protein distribution
• Macronutrient and energy
intake
• Recovery
• Fuelling
• Protein distribution
• Macronutrient and energy intake
• Recovery
• Fuelling
• Protein distribution
• Race day nutrition
Ergogenic
supplements
Creatine Creatine, beta alanine, bicarb,
caffeine
Creatine, beta alanine, bicarb, caffeine
Performance ‘rocks’:
1. Quality training
2. Quality nutrition
3. Quality sleep