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Physical and Nutrition Periodization

for Endurance Athletes

Bob Seebohar, MS, RD, CSSD, CSCS, METS


Board Certified Specialist in Sports Dietetics
Certified Strength and Conditioning Specialist
USA Triathlon Level III Elite and Youth/Junior Coach
Certified Metabolic Efficiency Training Specialist

What About Bob?


BS-Exercise and Sport Science
MS-Health and Exercise Science
MS-Food Science and Human Nutrition
Registered Dietitian (RD)/ Board Certified Specialist in Sports Dietetics (CSSD)
Exercise Physiologist
Certified Strength and Conditioning Specialist (CSCS)
Past Director of Sports Nutrition, University of Florida
Past Sport Dietitian, United States Olympic Committee
2008 Olympic Team Sport Dietitian/Coach
USAT Level III Elite and Youth/Junior Certified Coach
Competitive triathlete and recreational ultrarunner
Creator of the Nutrition Periodization and Metabolic Efficiency Training concepts

Objectives
Introduce and explain the concept of physical and nutrition
periodization
Provide nutrient timing strategies for before, during and after
training sessions
Discuss the concept of metabolic efficiency

Background
What is the main nutrition limiter to performance?

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Periodization Mismatch

Energy expenditure
Energy intake

Nutrition Periodization

SUPPORT the bodys energy needs associated


with the different training VOLUME and
INTENSITY stressors throughout the
training year to elicit positive
physiological responses.

"Eat to train, don't train to eat."TM

Goals of Nutrition Periodization

1. Manipulate body weight and composition


2. Improve blood sugar/insulin control
3. Improve metabolic efficiency
4. Support immune health
5. Periodize supplement use

Nutrition Periodization

TM

Metabolic Efficiency, Free Radicals, Anti-Inflammation


Preparatory

Competition

Macro-, micronutrient and fluid


timing, quality and quantity

CHO types and frequency

CHO control

Post-workout nutrition

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cyc
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Transition

Weight
management

Energy
control

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Me

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Mic

Mesocycles

Preparatory

Competition

(Pre-season)

(In-season )

Physical Goals*

Physical Goals*

Physical Goals*

Endurance
Strength
Flexibility
Technique
???

Speed
Economy
Skills
Power
???

Recovery
Pre-hab
Rehab
Fun
???

*Physical goals are athlete specific.

Transition
(Off-season)

Preparatory Cycle Daily Nutrition Goals

Preparatory
(Pre-season)
Physical Goals
Endurance
Strength
Flexibility
Technique
???

Learn about iron stores and


inflammation

Eat to reduce inflammation


Learn eat to train
Improve metabolic efficiency

Preparatory Cycle Nutrient Timing


Nutrient

Fluid

Before

During

0.07-0.10 oz/lb of weight 4


hours pre

Research:

0.04-0.10 oz/lb of weight 2


hours pre
Bob: Instincts and smarts

Carbohydrate

3-8 oz/15 minutes*

After

24 oz for every pound lost


???

Bob: Instincts and smarts

Duration dependent

Protein

Meal/light snack
depending on mode

Fat

Blood sugar balance

Sodium
*Dependent upon individual sweat rate.

Duration, intensity and


mode dependent

Snack

Probably not

Just enough to promote


fluid balance

Just a small pinch

Competition Cycle Daily Nutrition Goals

Competition
(In-season)
Physical Goals
Speed
Economy
Skills
Power
???

Eat to calm inflammation


Sport specific nutrition
Competition simulation eating
Optimize metabolic efficiency

Competition Cycle Nutrient Timing


Nutrient

Fluid

Before

During

0.07-0.10 oz/lb of weight 4


hours pre

Research:

0.04-0.10 oz/lb of weight 2


hours pre
Bob: Instincts and smarts

3-8 oz/15 minutes*

After

24 oz for every pound lost


???

Bob: Instincts and smarts


Research:

Carbohydrate

30-90 g/hr

1.0-1.2 g/kg/body weight

Bob: Metabolic Efficiency


Protein

Fat

Meal/light snack
depending on mode
Blood sugar optimization

Minimal: muscle damage/


soreness

10-20 grams

Maybe, athlete dependent

No

Research:
Sodium

500-700 mg/L/fluid
Bob: 300-1000mg/hour

*Dependent upon individual sweat rate.

Just a small pinch

Transition Cycle Daily Nutrition Goals

Transition

Emotional connection to food

(Off-season)
Physical Goals
Recovery
Pre-hab
Rehab
Fun
???

Sport nutrition products vs. food


Off-season fitness/body composition goals
Prevent significant fluctuations in body fat and
fat weight

Transition Cycle Nutrient Timing

Nutrient

Before

Fluid

During

Instincts and smarts


Have

Carbohydrate

After
24 oz for every pound lost
???
X

some
Protein

Fat

water
and a

snack
Sodium

Maybe

Metabolic Efficiency
Training

Metabolic Efficiency
How efficient the body is at utilizing endogenous stores
of carbohydrate and fat at different intensities and
durations of exercise and at rest.

Metabolic Efficiency Goals

1. Improves nutrient partitioning for energy use


2. Decreases risk of GI distress
3. Improves body weight and composition
4. Improves health parameters

Metabolic Efficiency

Intensity
Fat
CHO

100%

Metabolic Efficiency Point


(MEP)

Combined interventions

Metabolic INefficiency
Poor utilization of fat stores
Increased reliance on
endogenous carbohydrate stores
Fat
CHO

Increased need for


supplemental carbohydrates
Higher risk of GI distress

Intensity

100%

Higher body weight and fat


Increased risk of disease

Metabolic Efficiency Point NonExistent

How to Improve Metabolic Efficiency


Aerobic
exercise

~25%

Daily
nutrition

~75%

Poor Blood Sugar Control

GI distress
Weight gain
Frequent feedings
Energy fluctuations
Metabolic syndrome
Diabetes
Insulin resistance
Inflammation
CVD
Cancer
Obesity

Periodization PlatesTM
Normal Nutrition Plan

P/F

FV

P/F: Protein and Fat


FV: Fruits and Vegetables
PR Starches: Processed/Refined Starches

PR
Starches

Periodization PlatesTM
Athlete
Preparatory

Competition

Taper

Transition
WG

SNP

WG

WG
FV

P/F

FV
FV

P/F: Protein and Fat


FV: Fruits and Vegetables
WG: Whole Grains
SNP: Sports Nutrition Products

P/F

P/F

P/F

FV

Energy
expenditure

Progressive Change
+
Nutrition Periodization

Athlete Case Study


50 year-old, male Ironman athlete

Gut
health

Event

Calories
consumed
per hour

250-350

2009
IM Louisville
10:02

2010
IM St. George
11:13

2010
IM WC
10:23

2011
IM St. George
10:20

2011
IM WC
10:13

86

73

94

37

92

Macronutrient Percentage (%)

Cyclist

Metabolic Efficiency Point (MEP)


Power: 260 watts
Heart Rate: 147 bpm

Fats %

CHO %

Macronutrient Percentage (%)

Runner

Metabolic Efficiency Point (MEP)


n/a

Fats %

CHO %

Male triathlete
Macronutrient Percentage (%)

Vegetarian Diet
September 28, 2012

Metabolic Efficiency Point (MEP)


Pace: 8:27 min/mile
Heart rate: 137 beats per minute
Speed: 7.1 miles per hour

Fats %

CHO %

Male triathlete
Macronutrient Percentage (%)

Animal Protein Diet


November 3, 2012

Metabolic Efficiency Point (MEP)


n/a
Physical fatigue before metabolic fatigue due
to lack of speed training

Fats %

CHO %

Application of Metabolic Efficiency


Inappropriate CHO load
and lack of periodized
nutrition and aerobic
training
Inability to properly feed during
training/racing
Poor utilization of body
fat stores for energy

Increased incidence of GI distress


Lower power/velocity
Poor health markers

More reliance on
supplemental CHO;
possible weight/fat gain

Thank you!

Contact and Resources


coachbob@fuel4mance.com
www.fuel4mance.com
www.bobseebohar.blogspot.com
E-books

Sodium Loading Protocol for Endurance Athletes


Neuromuscular, Dynamic and Functional Exercises for Athletes
Caffeine Protocol for Athletes
The Athletes Food Guide to Metabolic Efficiency
The Metabolic Efficiency Recipe Book
Fuel4mance Smoothie Recipe book
Webinars/Certifications/Mentor Programs

Fuel4mance website

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