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.