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

What do bears do after Hibernation??

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

Cyclist pic

TEAM SKY - FUEL FOR THE WORK DONE

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

Fuel for the work done

Eat Real FoodFuel B4 Training

Recovery with Protein

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).


Cherry: Ergogenic aids (e.g. caffeine, creatine,

sodium bicarbonate) for small boost.


OUR APPROACH

Source: USADA supplement guide

2019

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?

Case study

Integrated supplement use within a sport programme

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


• Macronutrient and energy intake

• Recovery

• Fuelling


• 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

CONCLUSION

Build habits first –

performance ‘rocks' Evidence basedFood vs supplements –

cupcake theory

Consistency Better Beats Perfect

nutrition periodization. from hibernation to high

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