Post on 27-Mar-2019
Nutrition Periodization for the Endurance Athlete
2009 NSCA S t N t iti S it2009 NSCA Sports Nutrition SummitColorado Springs, Colorado
Bob Seebohar, MS, RD, CSSD, CSCS
2008 USA Triathlon Olympic Sport Dietitian
USA T i thl L l III Elit C hUSA Triathlon Level III Elite Coach
Outline
•Review Physical Periodization
• Discuss Nutrition Periodization (NP)• Qualitative
Q tit ti• Quantitative
• Apply Nutrition Periodization to Sportpp y p
Typical Athlete Pattern
Energy ExpenditureEnergy IntakeEnergy IntakeWeight Gain
t
Janu
ary Feb
ruary
March
April
MayJu
ne July
Augus
tSep
tembe
rOcto
ber
November
December
Id l Athl t P ttIdeal Athlete Pattern
Energy ExpenditureE I t kEnergy IntakeWeight Gain
Janu
ary
Februa
ryMarc
hApri
lMayJu
ne July
Augus
tSep
tembe
rOcto
ber
Novem
ber
Decem
ber
S N D
Why Nutrition Periodization?
Body fat lossBody fat loss
Weight loss/gainWeight loss/gain
Support immune healthSupport immune health
Support physical periodizationSupport physical periodization
Goals of Nutrition Periodization
Enhance healthEnhance health
Improve performanceImprove performance
Manipulate body weight/composition
Manipulate body weight/compositionweight/compositionweight/composition
7
Components of Nutrition Periodization
TimingTiming PlanningPlanningg
Quality
g
Quality
g
Development
g
Development
QuantityQuantity ImplementationImplementation
Physical Periodization
Event Preparation
Preparatory TransitionCompetition
GeneralConditioning
Active RecoverySport
Specific Economy Tactical
Pre
Conditioning
Positive Physiological Adaptation
Specific Economy
y g p
Ph i l P i di ti C l
PreparatoryPreparatoryPreparatoryPreparatory TransitionTransitionTransitionTransitionCompetitionCompetitionCompetitionCompetition
Physical Periodization Cycles
PreparatoryPreparatory(Base)(Base)
PreparatoryPreparatory(Base)(Base)
Physical GoalsPhysical Goals
TransitionTransition(Off(Off--season)season)TransitionTransition(Off(Off--season)season)
CompetitionCompetition(Build/Race)(Build/Race)
CompetitionCompetition(Build/Race)(Build/Race)
Physical GoalsPhysical Goals Physical GoalsPhysical GoalsPhysical GoalsPhysical Goals
EnduranceEnduranceStrengthStrength
EnduranceEnduranceStrengthStrength
Physical GoalsPhysical Goals
SpeedSpeedEconomyEconomy
SpeedSpeedEconomyEconomy
RecoveryRecoveryPrehabPrehab
RecoveryRecoveryPrehabPrehab
Physical GoalsPhysical Goals
ggFlexibilityFlexibility
??????
ggFlexibilityFlexibility
??????
yyPowerPower
??????
yyPowerPower
??????FunFun??????FunFun??????
Each year is not the same for athletes...PHYSICALLY and NUTRITIONALLY.
Training and Nutrition Load
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Training loadNutrition load
Nutrition Periodization
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Training load
CarbohydrateProteinFat
Bob’s Nutrition Periodization Model
Free Radical Reduction, Anti-Inflammation, Health
TM
Preparatory TransitionCompetition
Weight Macro-, micronutrient and fluid gmanagement
P t k t t itiCHO emphasis
Energy control
timing, quality and quantity
CHO types and frequency
Post-workout nutrition
Definition of Nutrition Periodization
SUPPORT the body’s energy needs associated with the different training VOLUME and g
INTENSITY stressors throughout the training year to elicit positive
physiological responses
"Eat to train, don't train to eat."TM"Eat to train, don't train to eat."TM
physiological responses.
Eat to train, don t train to eat.Eat to train, don t train to eat.
Post-Workout vs. Recovery Nutrition
N trition Periodi ation AthleteNutrition Periodization Athlete
12-16 hours12-16 hoursGlycogen
Stores
PostDuringPreExerciseExercise(daily)
Non N trition Periodi ation AthleteNon-Nutrition Periodization Athlete
Up to 24 hoursUp to 24 hoursGlycogen
Stores
P tD iP PostExercise
DuringExercise
Pre(daily)
“Recovery nutrition begins before a training session starts.”
Bob Seebohar
M t i t Di t ib ti *Macronutrient Distribution*For Your Eyes Only
CHO PRO FATCHO PRO FATTraining Cycle
3-19 g/kg
1.2-2.0 g/kg
0.8-3.0 g/kgCycle
Dependentg/kg g/kg g/kg
*Based on research on endurance athletes
Macronutrient Distribution*
Training Cycle
CHO PRO FATCycle
Preparatory (no weight
loss)
4-7 g/kg
1.2-1.7 g/kg
0.8-1.0 g/kg
loss)
PreparatoryWeight loss
3-4 g/kg
1.8-2.0 g/kg
0.8 g/kg
Competition 7-15 g/kg
1.4-1.6 g/kg
0.8-1.5 g/kg
Transition 3 4 1 6 2 0 0 8 1 0Transition 3-4 g/kg
1.6.-2.0 g/kg
0.8-1.0 g/kg
*Based on Bob’s Nutrition Periodization concept
Are quantitative nutrition recommendationsAre quantitative nutrition recommendations really necessary for all athletes?
OR...
Simple is SustainableThe Plate Example
Weight Loss Weight GainWeight Maintenance
LPFV FVLP
Maintenance
FVLP
WGFV
WG
FVWG
Liquids
LP: lean proteins FV: fruits and vegetables WG: whole grains
Using the Plate ExampleUsing the Plate Example
• 24 hour recall: what, when and why24 hour recall: what, when and why
• Mark (label) one dot next to LP
• Mark (label) two dots next to FV• Mark (label) two dots next to FV
• Mark (label) three dots next to WG
• Add up the dots and make your plate
• Periodize your plate based on training cycle and
• weight goals
Macrocycle EatingMacrocycle EatingMacrocycle EatingMacrocycle Eating
Year-Round GoalsYear-Round Goals
• Eat to treat ROS
• Healthy fatsy
• Multivitamin timing
• Positive food log
• Recovery nutrition
Meso- andMeso- andMicrocycle EatingMicrocycle Eating
Preparatory Cycle Goals• Eat to lose
Preparatory Cycle Goals
PreparatoryPreparatoryPreparatoryPreparatory • Eat iron rich foods/supplement
• Eat to learn the gut
PreparatoryPreparatory(Base)(Base)
PreparatoryPreparatory(Base)(Base)
Physical GoalsPhysical GoalsPhysical GoalsPhysical Goals• Eat to improve metabolic efficiency
Physical GoalsPhysical GoalsPhysical GoalsPhysical Goals
EnduranceEnduranceStrengthStrength
EnduranceEnduranceStrengthStrength
Training Cycle CHO PRO FATFlexibilityFlexibility
??????FlexibilityFlexibility
??????
Training Cycle CHO PRO FAT
Preparatory (no weight loss)
4-7 g/kg 1.2-1.7 g/kg 0.8-1.0 g/kg
Preparatory 3 4 g/kg 1 8 2 0 g/kg 0 8 g/kgPreparatoryWeight loss
3-4 g/kg 1.8-2.0 g/kg 0.8 g/kg
Metabolic Efficiency
“Textbook” Crossover Concept
How efficient is the body in utilizing CHO and FAT at different intensities and durations and how can these answers be utilized in practical sports nutrition recommendations for athletes?
Metabolic Efficiency Point0 Intensity 100%
What is Metabolic INefficiency?y
•Poor utilization of fat stores
• Increase reliance on limited 52% 53% 52% 53% 61%
70%83%
carbohydrate stores
• Increased need for supplemental
b h d t
% %
47% 48% 48% 48% 40%30%
18%
carbohydrates
• Higher risk of GI distress
Watts:120
140 160 180 200 220 240
Metabolic Efficiency Point
FatCHO
etabo c c e cy o tNon-Existent
Training Nutrition Ranges: Preparatory
Post DuringPreNutrient
Training Nutrition Ranges: Preparatory
24 oz for every pound lost3-8 oz every 15 minutes*0.07-0.10 ounces/pound of weight 4 hours
0.04-0.10 ounces/pound of weight 2 hours
Fluid
SnackNoneMeal/light snack Protein
SnackNot just yet (at least in the first part of Prep)
Meal/light snack depending on mode
Carbohydrate
Mi i f 500 fJ t h t tM l/ kS di
Omega-3’s in a snackNoneMeal/light snack depending on mode
Fat
depending on modeProtein
Minimum of 500 mg for every pound lost
Just enough to promote hydration strategies
Meal/snackSodium
*Dependent upon individual sweat rate*Dependent upon individual sweat rate.
Competition (B ild) C cle GoalsCompetition (Build) Cycle Goals
• Warm-up the gutCompetition(Build)
Competition(Build)
• Race simulation eating
• Electrolytes and hydration
Physical GoalsPhysical Goals
SpeedE
SpeedE y yEconomy
Power???
EconomyPower
??? Training Cycle CHO PRO FAT
Competition 7-15 g/kg 1.4-1.6 g/kg 0.8-1.5 g/kg
T i i N t iti R B ildTraining Nutrition Ranges: BuildPost (15 minute)DuringPreNutrient24 oz for every pound lost3-8 oz every 15 minutes*0.07-0.10 ounces/pound of
weight 4 hours0.04-0.10 ounces/pound of
weight 2 hours
Fluid
10-20 grams (more, 0.4 if less CHO is added??)
Debatable (gut response and intensity simulation)
Meal/light snack depending on mode
Protein
1.0-1.2 g/kg (0.8 if more PRO is added??)
Research: 30-90 g/hourBob: less is more
(metabolic efficiency)
Meal/light snack depending on mode
Carbohydrate
Minimum of 500 mg forResearch: 500-700 mg/LMeal/snackSodium
IMTG debateNone (unless ultradistance)
Meal/light snack depending on mode
Fat
less CHO is added??)and intensity simulation)depending on mode
Minimum of 500 mg for every pound lost
Research: 500-700 mg/L of fluid
Bob: minimum of 800mg/hour
Meal/snackSodium
*Dependent upon individual sweat rateDependent upon individual sweat rate.
Competition (Race) C cle GoalsCompetition (Race) Cycle Goals
• Fine-tune for types/distancesCompetitionCompetition(Race)(Race)
CompetitionCompetition(Race)(Race)
• Recover consistently: no excuses!
• Avoid temptations
Physical GoalsPhysical GoalsPhysical GoalsPhysical Goals
SpeedSpeedSpeedSpeed Avoid temptationsEconomyEconomy
PowerPower??????
EconomyEconomyPowerPower
?????? Training Cycle CHO PRO FAT????????????Competition 7-15 g/kg 1.4-1.6 g/kg 0.8-1.5 g/kg
Training Nutrition Ranges: RaceTraining Nutrition Ranges: RaceNo Major Changes
Post (15 minute)DuringPreNutrient24 oz for every pound lost3-8 oz every 15 minutes*0.07-0.10 ounces/pound of
weight 4 hours0.04-0.10 ounces/pound of
weight 2 hours
Fluid
10-20 grams (more, 0.4 if Debatable (gut response Meal/light snack Protein
1.0-1.2 g/kg (0.8 if more PRO is added??)
Research: 30-90 g/hourBob: less is more
(metabolic efficiency)
Meal/light snack depending on mode
Carbohydrate
IMTG debateNone (unless ultradistance)
Meal/light snack depending on mode
Fat
g (less CHO is added??)
(gand intensity simulation)
gdepending on mode
Protein
Minimum of 500 mg for every pound lost
Research: 500-700 mg/L of fluid
Bob: minimum of 800mg/hour
Meal/snackSodium
*D d t i di id l t t*Dependent upon individual sweat rate.
Transition C cle Goals• Manage emotions, manage intake
Transition Cycle GoalsManage emotions, manage intake
• Pantry shuffle (out of sight)TransitionTransition(Off(Off--season)season)TransitionTransition(Off(Off--season)season)
• Don’t eat like an athleteRecoveryRecoveryPrehabPrehab
RecoveryRecoveryPrehabPrehab
Physical GoalsPhysical GoalsPhysical GoalsPhysical Goals
• PREVENT weight/fat gainPrehabPrehabFunFun??????
PrehabPrehabFunFun?????? Training Cycle CHO PRO FAT
Transition 3-4 g/kg 1 6-2 0 g/kg 0 8-1 0 g/kgTransition 3-4 g/kg 1.6-2.0 g/kg 0.8-1.0 g/kg
Nutrient Pre During Post
Training Nutrition Ranges: Transition
Nutrient Pre During Post
Fluid 0.04-0.10 ounces/pound of
body weight 2
3-8 oz WATER every 15 minutes
24 oz for every pound lost
y ghours
Carbohydrate X X X
Protein X X X
Fat X X X
Sodium X X Minimum of 500 mg for every pound
lost
Event Preparation
P tPreparatory TransitionCompetition
GeneralConditioning
Active Recovery
Sport Specific Economy Tactical
Pre
Positive Physiological AdaptationTM
Free Radical Reduction, Anti-Inflammation, Health
Preparatory TransitionCompetition
Weight t
Macro-, micronutrient and fluidtiming q alit and q antit
Post-workout nutrition
management
CHO emphasisEnergy control
timing, quality and quantity
CHO types and frequency
Post-workout nutrition
Great ResourcesGreat Resources
www scandpg orgwww.scandpg.orgwww.gssiweb.com
www.ais.org.au
Nutrition Periodization for Endurance Athletes, Seebohar
Advanced Sports Nutrition, Bernadot
Endurance Sports Nutrition, Girard-Eberle
Eating for Endurance, Coleman
Thank you!Thank you!coachbob@fuel4mance.com
www.fuel4mance.com
http://fuel4manceblog.blogspot.com/
© Fuel4mance LLC 2008 All rights reserved Content may not be reproduced without permission from Fuel4mance LLC© Fuel4mance, LLC 2008. All rights reserved. Content may not be reproduced without permission from Fuel4mance, LLC.