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| Nutrition Periodization for Endurance Athletes |
By Bob Seebohar, MS, RD, CSCS
It
is well-known that developing a sound nutrition plan along with a solid
training plan can produce a higher level of performance. The nutrition
plan should support the physical training load changes in volume and
intensity throughout the year in order to provide the body the
necessary nutrients. The concept of nutrition periodization follows the
same pattern as does physical periodization planning and can enhance
health, improve performance, and produce successful and safe weight
manipulation throughout the year.
Adopting
nutrition periodization as a component of your training will provide
your body the right nutrients at the appropriate times of the year that
will allow you to train smarter and harder and recover quicker. Food
should be used to fuel the body, not as a reward for training. More
simply stated, “eat to train, don’t train to eat”.
The following are nutrition goals for each periodization cycle of training.
Preparatory cycle (also known as base training)
• Volume: low to moderate, gradual build
• Intensity: low
Goal #1: Pursue active weight loss.
This
is the only training cycle of the year where active weight loss should
be pursued. The key word is “active”, which means that you manipulate
the calories that you eat to lose weight. By creating an energy deficit
from eating fewer calories, your training may not be at its best but
because volume builds from low to moderate and there is very little
intensity, your body does not require as many calories. If you need to
lose weight, drop a few hundred calories off of your calorie intake
during this cycle.
Goal #2: Learn the “eat to train” mantra.
Eating
to train is a simple way of making sure that your food and fluid “gas
tanks” are topped off before workouts to ensure you are nutritionally
prepared. This time of the year is about learning what it means to eat
to train, not train to eat. Take small steps to achieve this by
focusing on hydration or healthy snacking throughout the day.
Goal #3: Experiment and make mistakes.
This
is the time of the year where you more than likely know which races you
will be doing. With that comes the knowledge of what nutrition products
will be offered at these races. Contact the race director and ask what
products will be on the course so you can begin to experiment with
them. If a certain product causes you stomach problems, it is not a
major concern since the majority of your training is low-end aerobic
work when stomach issues will not compromise the quality of training.
Just remember to not overdo it too much with the nutrition products if
you are trying to lose weight.
Pre-competition cycle (also known as the build cycle or intensity training)
• Volume: moderate to high, gradual build
• Intensity: moderate to high
Goal #1: Develop a nutrition warm-up.
Developing
a nutrition warm-up prior to training which includes the types of
foods/beverages consumed with the specific timing will train your gut
to use these foods/beverages at high intensities and therefore will
prepare your gut for race day with no surprises. If you have a
sensitive stomach or are doing a tough interval workout, try a liquid
source of calories such as a sports drink or liquid meal replacement.
Focus on higher carbohydrate and lower protein and fat choices.
Goal #2: Practice race simulation eating.
Simulate
race intensity in some of your training so that you can determine if
your gut will accept or decline the nutrition products you use. As
intensity of exercise increases, the body’s ability to digest foods
decreases so it is important to mimic some of your race pace during
workouts. Don’t make the mistake of believing that since a product
works for you during lower intensity training that it will be also work
during a race.
Goal #3: Implement recovery nutrition strategies.
Contrary
to popular belief, recovery nutrition does not begin after a workout is
finished. Recovery nutrition begins before the workout begins. In fact,
it may begin days before the workout since it is the food and fluid
“gas tanks” that need time to be filled before training. If you enter a
workout with half of your gas tanks empty, you will finish the workout
with them even less. This means longer time to recover (more than 24
hours in some cases).
Competition cycle (also known as the race season)
• Volume: moderate to high
• Intensity: moderate to high
Goal #1: Don’t deviate from the plan.
By
now, you have determined which nutrition products work for your body,
have tried them during race simulation training and have a solid
nutrition warm-up. Do not deviate from this plan unless you are doing
different race distances at different intensities. Remember, duration
and intensity will have an effect on how foods and beverages are
digested in your body. Liquid and semi-solid (gels) work better at
shorter distances and higher intensities.
Goal #2: Emphasize recovery nutrition principles.
Race
season volume and intensity are usually high for most endurance
athletes so be sure to begin your recovery nutrition before hand. If
you race 2-3 times per month, your entire race cycle will be in a state
of recovery nutrition!
Goal #3: Avoid “nutrition temptations”.
Races
have expos. Expos have new nutrition products. Do not fall to
temptation by sampling these products the day before a race. Instead,
take these samples, put them in your bag and save them for afterwards
when you are fully recovered.
Goal #4: Mentally prepare for the next cycle.
As
you bring your race season to an end, remember that your training
volume and intensity will decrease significantly. With this comes a
decrease in the amount of calories that your body burns. Start thinking
about this and the fact that you will need to also decrease the amount
of calories you eat after you have completed your last competition.
Transition cycle (also known as the off-season)
• Volume: low
• Intensity: low
• Fun factor: high
Goal #1: Control calorie intake and PREVENT weight gain.
As
stated in the last goal of the competition cycle, you will be burning
less calories during this cycle so decrease the amount of calories you
eat to maintain your weight. If you want to lose weight, this cycle is
a good time to create an energy deficit by consuming 200-300 less
calories per day.
Goal #2: Do the “pantry shuffle”.
Race
season is over. Get rid of the energy bars, drinks and gels because
they are not necessary during this cycle and are a source of calories
that you do not need. Pack them back in the pantry where they are “out
of sight, out of mind”.
Goal #3: Experiment with foods.
With
keeping goal #1 in mind, experiment with new foods, restaurants and
different ways of preparing foods to enjoy different cultures,
experiences and to simply break the norm of the more structured eating
plan you followed during the previous cycle.
Adopting
the concept and principles of nutrition periodization throughout your
training year will provide your body the necessary nutrients at the
proper times to ensure good health, improve performance and manipulate
body weight. Give your eating plan as much attention as you do your
training plan and success will follow!
Brought to you by fuel4mance.com.
Bob
Seebohar, MS, RD, CSSD, CSCS is a Board Certified Specialist in Sports
Dietetics, USA Triathlon Level III Elite Coach and the owner of
Fuel4mance (www.fuel4mance.com). Contact him at coachbob@fuel4mance.com.Read more about nutrition periodization in Bob’s book, “Nutrition Periodization for Endurance Athletes”, Bull Publishing, 2004.
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