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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
Nutrition Periodization
TM
Competition
CHO control
Post-workout nutrition
le
cyc
o
r
c
Ma
Transition
Weight
management
Energy
control
e
ycl
c
o
s
Me
le
cyc
o
r
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
???
Transition
(Off-season)
Preparatory
(Pre-season)
Physical Goals
Endurance
Strength
Flexibility
Technique
???
Fluid
Before
During
Research:
Carbohydrate
After
Duration dependent
Protein
Meal/light snack
depending on mode
Fat
Sodium
*Dependent upon individual sweat rate.
Snack
Probably not
Competition
(In-season)
Physical Goals
Speed
Economy
Skills
Power
???
Fluid
Before
During
Research:
After
Carbohydrate
30-90 g/hr
Fat
Meal/light snack
depending on mode
Blood sugar optimization
10-20 grams
No
Research:
Sodium
500-700 mg/L/fluid
Bob: 300-1000mg/hour
Transition
(Off-season)
Physical Goals
Recovery
Pre-hab
Rehab
Fun
???
Nutrient
Before
Fluid
During
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
Intensity
Fat
CHO
100%
Combined interventions
Metabolic INefficiency
Poor utilization of fat stores
Increased reliance on
endogenous carbohydrate stores
Fat
CHO
Intensity
100%
~25%
Daily
nutrition
~75%
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
PR
Starches
Periodization PlatesTM
Athlete
Preparatory
Competition
Taper
Transition
WG
SNP
WG
WG
FV
P/F
FV
FV
P/F
P/F
P/F
FV
Energy
expenditure
Progressive Change
+
Nutrition Periodization
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
Cyclist
Fats %
CHO %
Runner
Fats %
CHO %
Male triathlete
Macronutrient Percentage (%)
Vegetarian Diet
September 28, 2012
Fats %
CHO %
Male triathlete
Macronutrient Percentage (%)
Fats %
CHO %
More reliance on
supplemental CHO;
possible weight/fat gain
Thank you!
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