Upload
others
View
4
Download
0
Embed Size (px)
Citation preview
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