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How To Use Nutritional Periodization To Get Better Client Results (SIMPLE)Periodized nutrition -
For example, a strength athlete requires sufficient protein to maintain and gain muscle mass, while an endurance athlete is more concerned with simply maintaining muscle mass while improving performance.
This requires the adjustment of protein recommendations to specific levels that have not yet been adequately researched. According to a most recent position stand on nutrition and athletic performance, experienced male bodybuilders and strength athletes may consume 1.
Data on female strength athletes is not available, but there is no evidence to suggest that this level will not sufficiently meet the dietary requirements of female athletes as well. Current research on protein intake for building muscle indicates that higher levels of protein may drive muscle metabolism toward hypertrophy, and so the suggestion for muscle-building is to maintain a high protein intake within the current guidelines Lambert et.
al, A protein intake of 1. Why is carbohydrate intake important for building muscle? Varying exercise intensity is a key strategy to optimally building muscle. The current theory on the effectiveness of periodization programs is that very intense workouts will stress different muscle fibers than less intense workouts.
This means that during an intense workout, certain muscle fibers will be activated while other fibers rest. Stored carbohydrate glycogen is the predominant fuel source for moderate to high intensity activities.
High intensity exercise takes a particular toll on glycogen stores because the availability of fat for fuel becomes limited at higher exercise intensities. When muscle glycogen stores are diminished, fatigue is eminent. The replenishment of depleted muscle glycogen stores is of utmost importance to athletes and other very active people.
When building muscle, especially through a periodization program, this is an important consideration because inadequate glycogen stores will decrease the exercisers ability to maintain appropriate exercise intensities.
Resistance exercise may be particularly affected by decreased glycogen stores. How much carbohydrate should be consumed to build muscle? This recommendation targets endurance exercise, but translates to prolonged, high intensity resistance workouts as well.
The problem with this practice is a long-term high-carbohydrate diet may elevate serum triglyceride and interfere with muscle building by decreasing fat and protein intake. Coyle proposes that a carbohydrate periodization approach bests resolves the long-term consequences of a diet too high in carbohydrates, yet meets the demands of the serious exerciser.
The idea is that not every day of training requires a high intake of carbohydrate since not all days of exercise are intense or prolonged.
Coyle writes, Unfortunately, there has been little investigation of how best to vary carbohydrate intake on a day-to-day basis to match the typical alteration of hard, easy, and moderate days of training performed during a week by well-coached competitive athletes.
Serious exercise enthusiasts often perform 'hard' training sessions per week. This nutrient periodization technique optimally accommodates macronutrient needs to the intensity fluctuations of periodized exercise programs. A carbohydrate periodization plan for building muscle and increasing muscular strength?
Consider the following application from the research. Further, after the carbohydrate stores have been replenished, high carbohydrate intake is no longer necessary focus and the exercisers can focus on the other macronutrients.
Is fat intake important for building muscle? Fat is an essential nutrient in the human diet. In addition to providing energy, it is responsible for the transport of vitamins A, D, and E. Fat is also contained in every cell in the human body as a component of the cell membrane.
If fat intake is too low, blood lipid profiles are affected, and various negative health and performance consequences may occur Dreon et al. This makes the macronutrient a prime choice of foodstuff for recreational athletes building muscle.
Healthful fat is an essential macronutrient for individuals attempting to maintain the high kilocalorie dietary needs of vigorous exercise for building muscle. Some of the most exciting research on fat intake has examined its suspected contribution to minimizing the effects of overtraining.
Overtraining is a major concern in exercise, as it severely diminishes the success of a fitness program. The use of Omega 3 Polyunsaturated Fatty Acids has been recently advocated as being a possibly effective way of reducing overtraining symptoms Venkatraman and Pendergast, How much fat is needed to build muscle increase muscular strength?
This should be divided fairly evenly among saturated, polyunsaturated, and monounsaturated fatty acids. With the nutrient periodization approach to training, the suggestion is to allow fat intake to fill in the kilocalories after protein and carbohydrate levels have been established.
When nutrient periodizing, carbohydrate levels after intense workouts will be high, so fat intake will be correspondingly low. When carbohydrate intake is low prior to moderate or low intensity workouts , fat intake will be much higher, compensating for the low-fat intake days. In effect, this technique will moderate fat intake while allowing optimal fluctuations of carbohydrate.
Putting it together: A sample nutrient periodization approach to undulating periodization Figure 1 depicts a sample nutrient periodization program for a kg pound individual seeking to optimize muscle mass, while following the undulating periodization program initially shown in Figure 1.
Relative macronutrient percentages fluctuate with exercise intensity to adequately facilitate recovery. Protein intake is maintained at 1.
Note that although on a day-to-day basis, macronutrient percentages fall outside the AMDR recommendations, over the course of the week the macronutrients are moderated.
In effect, the recommendations for carbohydrate replenishment from intense workouts are met, while also meeting the nutritional values from the Dietary Guidelines for Americans This presents a sensible, balanced approach for nutrition and periodization for building muscle.
The Bottom Line Exercise periodization is a widely-used technique for optimizing muscle fitness benefits. Using an integrated approach of periodization-supportive nutrition is an evidence-based approach to maximizing these benefits.
Carbohydrate consumption is important to any activity, but it is particularly critical for intense workouts.
Since periodization programs allow individuals to maximize intense workouts by designating the appropriate activity-to-rest fluctuation to allow optimal growth and recovery of muscle tissue, carbohydrate periodization is an attractive macronutrient approach to compliment the periodization program.
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July 8, Written by Cody McBroom. Key takeaways. DIET BREAKS AND REFEEDS This has been such a cool topic to follow in the literature over the last 10 years, because more and more research has been done — actually debunking many of the benefits we once believed to be true.
Scratch that, it needs to be 3-days 72 hours. REFEEDS A refeed is classified as days of eating at or slightly above maintenance, via an increase in carbohydrates. DIET BREAKS Diet breaks are typically days long.
Are you attending or in any weddings? Big birthdays coming up? Camping trips? Summer break with your kids? High stress season at work? Starting a business? Nothing at all, with plenty of time to plan ahead? Pinpoint all your social obligations over the course of the year.
Set up your diet phases where you have complete control and optimal adherence. Determine your caloric intake. Set dates and durations for maintenance phases.
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Townsend , R. The effect of postexercise carbohydrate and protein ingestion on bone metabolism. Van Proeyen , K. Training in the fasted state facilitates re-activation of eEF2 activity during recovery from endurance exercise.
European Journal of Applied Physiology, 7 , — Volek , J. Rethinking fat as a fuel for endurance exercise.
European Journal of Sport Science, 15 1 : 13 — Widrick , J. Carbohydrate feedings and exercise performance: Effect of initial muscle glycogen concentration. Journal of Applied Physiology, 74 6 , — Witard , O. Dietary protein for training adaptation and body composition manipulation in track-and-field athletes.
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Morton is with the Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Liverpool, United Kingdom.
Burke is with the Australian Institute of Sport, Belconnen, Australia; and the Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Australia.
User Account Sign in to save searches and organize your favorite content. Not registered? Sign up My Content 0 Recently viewed 0 Save Entry. Recently viewed 0 Save Search. Human Kinetics. Previous Article Next Article. A Framework for Periodized Nutrition for Athletics.
in International Journal of Sport Nutrition and Exercise Metabolism. Trent Stellingwerff Trent Stellingwerff Canadian Sport Institute Pacific Athletics Canada University of Victoria British Columbia Search for other papers by Trent Stellingwerff in Current site Google Scholar PubMed Close.
James P. Morton James P. Morton Liverpool John Moores University Search for other papers by James P. Morton in Current site Google Scholar PubMed Close. Louise M. Burke Louise M. Burke Australian Institute of Sport Australian Catholic University Search for other papers by Louise M.
Burke in Current site Google Scholar PubMed Close. In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes. Assessment of any nutrition ergogenic aids that synergistically match the macroperiodization.
What are the EA requirements of this macrophase? Ensure adequate EI for optimal EA. If required, assess RED-S status indicators as outlined by Mountjoy et al. Are changes even necessary? Strategic team discussions around risk and reward to optimize body composition targets, and develop an individual profile.
Are there any macro health considerations? Consideration of any nutrition ergogenic aids that synergistically match the mesoperiodization.
What are EA requirements of this mesophase? If a competition block many competitions over several days to weeks , what are the chronic to acute recovery requirements?
During heavy competition phases, extensive logistical planning and practice is required for general, competition, and recovery nutrition interventions. What environmental training interventions are being implemented in this phase? Environments heat, cold, and altitude dictate implementation of various periodized nutrition interventions e.
Consideration of any nutrition ergogenic aids that synergistically match the microperiodization. What are the EA requirements of various different types of training days?
Ensure adequate EI for optimal EA, appreciating that there may be day-to-day EEE and EI variability. What is the typical training day schedule? What are the acute recovery requirements from a single competition? Generally, all recovery interventions are optimized during rounds of a competition, or throughout a competition, block to maximize subsequent performance.
What are the training or competition specific interventions to optimize performance? from tapering to warm-up to sport psychology Competition phase tends to offer unique nutrition periodization challenges, such as body comp optimization during tapering, optimizing recovery protocols, to acute competition specific ergogenic aids e.
Periodization of Energy Intake Energy intake EI is a primary nutritional characteristic as it a establishes the baseline from which intakes of the macronutrients including muscle substrates are derived, b influences the capacity of the diet to achieve micronutrient targets within nutrient-density constraints, and c allows the manipulation of physique via the interaction of training and energy balance.
Figure 2 —Schematic overview of the potential cell signaling pathways regulating the enhanced mitochondrial adaptations associated with training with low CHO availability.
Table 2 Overview of Practical Approaches to Manipulate Endogenous and Exogenous CHO Availability Within CHO Periodization Strategies. CHO intake is then withheld in recovery or suboptimal intakes occur such that a second session is completed in the afternoon or early evening with reduced preexercise CHO availability.
Depending on the timing of both sessions, the total time considered in a state of low CHO availability could range from 3 to 8 hr.
Hulston et al. This approach would predominantly target reduced liver glycogen associated with fasting in the overnight period though depending on the CHO intake consumed in the recovery period after the last training session, pretraining muscle glycogen may also be considered low. Akerstrom et al.
CHO intake is then withheld in recovery or suboptimal intakes occur such that a second session is completed on the subsequent morning with reduced preexercise CHO availability.
Depending on the timing of both sessions, the total time considered in a state of low CHO availability could range from 8 to 14 hr. The interactive effects of changes in substrate availability may sustain the postexercise upregulation of cell signaling e. The sleep-low train low model has been associated with improved exercise performance in trained triathletes.
Bartlett et al. Costa et al. In this model, an initial train high session may be completed to promote training intensity and duration followed by a second train low session that is performed 24—48 hr later with reduced CHO availability.
The second session may have arisen as a result of a combination of sleep-low, recover low, and a low daily absolute CHO intake. Impey et al. Figure 3 —Supplement individualization and piloting framework, including potential data collection variables to help inform protocol and efficacy.
Fat: a Relatively Unlimited Fuel Source and Driver of Adaptation Although endurance-trained athletes have an enhanced capacity for fat oxidation compared with untrained, this adaptation is clearly not maximized from training alone as it can be doubled, or even tripled, by chronic adaptation to a LCHF diet Burke et al.
Conclusions and Future Directions The numerous various events in athletics, all with unique bioenergetics, biomechanical, and structural performance determinants, lend themselves to endless permutations of potential periodized nutrition interventions.
x Crossref Burke , L. x false. PubMed ID: Rauh , M. PubMed ID: false. PubMed ID: Stone , M. Stellingwerff tstellingwerff csipacific. ca is corresponding author. Save Cite Email this content Share Link Copy this link, or click below to email it to a friend.
xml The link was not copied. Your current browser may not support copying via this button. International Journal of Sport Nutrition and Exercise Metabolism. Related Articles. Article Sections Framework for Periodization of Nutrition Periodization of Energy Intake Carbohydrate and Fat Periodization Strategies to Promote CHO Utilization During Exercise Promoting Training Adaptation via Low CHO Availability Fat: a Relatively Unlimited Fuel Source and Driver of Adaptation Conclusions and Future Directions.
Export Figures. View raw image —Schematic overview of the potential cell signaling pathways regulating the enhanced mitochondrial adaptations associated with training with low CHO availability.
View raw image —Supplement individualization and piloting framework, including potential data collection variables to help inform protocol and efficacy. Export References. ris ProCite. bib BibTeX. enw EndNote. All Time Past Year Past 30 Days Abstract Views 0 0 0 Full Text Views PDF Downloads PubMed Citation Trent Stellingwerff James P.
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Powered by: PubFactory. Sign in to annotate. Delete Cancel Save. Cancel Save. View Expanded. View Table. View Full Size. Macroperiodization months to weeks. Target potential nutrition interventions to individual athlete health issues.
Mesoperiodization weeks to days. Microperiodization days to within day. Understanding the individual athletes daily and weekly schedule informs micro within hour nutrition and supplement recommendations.
from tapering to warm-up to sport psychology. Competition phase tends to offer unique nutrition periodization challenges, such as body comp optimization during tapering, optimizing recovery protocols, to acute competition specific ergogenic aids e. Train low glycogen session. Train low fasted session.
Athletes should achieve event-specific physiological requirements through nurtition periodization techniques to reduce anxiety before sleep training, underpinned nugrition individualized and targeted nutrition strategies. However, evidence Holistic health supplements whether, techniques to reduce anxiety before sleep how, nufrition endurance athletes periodize nutrition is scarce. track-distance [ m m] vs. Overall, these athletes appear to possess good knowledge of nutrition for supporting training and competition performance. Despite decades of interest in the periodization of training, it is only recently that a holistic approach to periodization across a range of themes that affect competition preparation has been suggested Burke et al.
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