Periodised Nutrition for Athletic Perf. Flashcards
Define periodisation in the context of exercise training
Long-term progressive approach
Designed to improve athletic perf by systematically varying training throughout the year.
Define periodisation in the context of nutrition
Planned, purposeful + strategic use of nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans.
OR
to obtain other effects that will enhance perf longer term.
What are the types of nutritional strategies
For promoting training adaptations + body composition goals.
For maximising exercise perf + post-exercise recovery.
List the Nutritional Strategies for promoting training adaptations
High CHO availability
Training the gut
Training race-nutrition
Train low
Train fasted
Post-exercise protein ingestion
Nutritional Strategies for promoting training adaptations
High CHO availability
What does it involve
6-10g/kg/bw prior to training
Additional ingestion during session.
Nutritional Strategies for promoting training adaptations
High CHO availability
What’s the goal
To ensure elevated muscle + liver glycogen stores
– Main energy sources for moderate + high-intensity exercise.
Nutritional Strategies for promoting training adaptations
High CHO availability
Evidence/Literature
Studies show improvements in endurance perf + ⬇️ in fatigue development
No evidence for longer term perf effects.
Nutritional Strategies for promoting training adaptations
Training the gut
What does it involve?
Regular consumption of a specific nutrient in order to enhance the ability of the intestines to absorb nutrient under stress.
Nutritional Strategies for promoting training adaptations
Training the gut
When is it predominantly used?
Endurance sports where athletes have a high rate of GI problems + discomfort.
Nutritional Strategies for promoting training adaptations
Training the gut
Evidence/Literature
GI system is highly adaptable.
Regular consumption of a high-CHO diet enhances CHO absorption during exercise + reduced GI distress.
Nutritional Strategies for promoting training adaptations
Training race-nutrition
What does it involve
Practising the planned nutrition intake for a race multiple times prior to the race during certain training sessions.
Nutritional Strategies for promoting training adaptations
Training race-nutrition
When is it often used?
Endurance sports
Also valuable to others
Nutritional Strategies for promoting training adaptations
Training race-nutrition
Benefits
Overlap with those of training the gut
Additionally…
Hydration practise, caffeine +/or nitrates ingestion + post-exercise recovery.
Nutritional Strategies for promoting training adaptations
Training low
What does it involve
Starting training session in a state of low-CHO availability
Nutritional Strategies for promoting training adaptations
Training low
How is it achieved?
Avoiding consumption of CHO in the morning prior to + during the session.
Could also do evening before = Sleep low.
Nutritional Strategies for promoting training adaptations
Training low
How does it help?
Link between muscle glycogen availability + the expression of genes related to oxidative metabolism.
BUT…
Changes in gene expression may indicate that adaptations are occurring but not a guarantee + also do not indicate long-term effect on exercise performance.
Nutritional Strategies for promoting training adaptations
Training fasted
No food to be consumed prior to training, aims to deplete liver glycogen stores.
Less emphasis on muscle glycogen stores.
Effects on oxidative metabolism are similar to the train low strategy.
No studies have so far investigated the effect of this on LT exercise perf.
Potential -ive effect on MPS.
Nutritional Strategies for promoting training adaptations
Post-exercise protein ingestion
25-40g of protein following exercise.
Essential for stimulating MPS + ensuring a +ive protein balance.
Evidence indicates post-exercise protein consumption to stimulate myofibrillar protein synthesis (key for muscle mass + strength development).
What is consumption of protein following endurance exercise beneficial for?
Enhancing mitochondrial protein synthesis.
List the Nutritional Strategies for maximising post-exercise recovery
Refuel
Repair
Polyphenol Supplementation
Nutritional Strategies for maximising post-exercise recovery
Refuel
Replenishing glycogen stores.
CHO 1.2g/kg/BBM/hr following event
CHO consumption in 1st hr after exercising is important to enhance glycogen resynthesis.
Consumption of high GI foods is preferred during the recovery period.
Nutritional Strategies for maximising post-exercise recovery
Repair
Post-exercise protein consumption is key for stimulating MPS + promoting anabolism.
Decreased markers of muscle damage, soreness + inflammation follow post-exercise protein consumption.
Enhanced glycogen resyntesis w/ 0.4kg/PRO when CHO intake isn’t optimal.
Enhances subsequent perf when PRO consumed alongside CHO in the recovery period.
Nutritional Strategies for maximising post-exercise recovery
Polyphenol supplementation
Polyphenols have been shown to exert potent antioxidant + anti-inflammatory effects.
Supplementation w/ various polyphenol sources have been shown to enhance post-exercise recovery.
What needs to be ensured for polyphenol supplementation?
Dose
Duration
Loading
== All optimal
