Episode 234 Peta Carige

Highlights from the episode:

  • What is periodization and how it relates to nutrition for athletes
  • Nutrition difference between endurance athletes and power athletes
  • Common mistakes athletes make when it comes to their nutrition
  • Best recovery foods and supplements for athletes
  • Adjusting athlete’s nutrition plan during competition season versus off-season

Periodization: Combining Nutrition and Exercise to Optimize Athletic Adaptation

Athletic performance is not only determined by the level of training and practice that an athlete puts in but also by the type and quality of nutrition they consume. For this reason, periodization has become a popular approach to help athletes reach their goals. Periodization involves combining exercise and nutrition to optimize athletic adaptation over time.

The concept of periodization involves breaking down an athlete’s training into different phases, each with a specific goal in mind. By alternating between periods of high and low-intensity training, the athlete can improve their overall performance by giving their body the necessary time to rest and recover. Additionally, periodization can help prevent overtraining and injury.

One of the critical components of periodization is nutrition. Proper nutrition plays a crucial role in the overall success of an athlete, particularly in endurance sports. The nutrition needs of endurance athletes differ from those of athletes in other sports, as they require higher carbohydrate intake to fuel their workouts.

Endurance athletes must also engage in gut training to increase their ability to absorb nutrients while exercising. Gut training involves gradually increasing the intake of carbohydrates during exercise to allow the body to adapt to the increased workload. This process can be challenging and uncomfortable, which is why athletes should work with a nutritionist to establish a plan and persevere through the process.

In addition to gut training, athletes should always have their emergency snacks available. These snacks should be easy to digest, high in carbohydrates, and low in fat. Consistent pre-game nutrition is also essential. Athletes should stick to familiar foods and avoid trying new foods before a game or competition.

Recovery foods and supplements are also an essential part of periodization. After a workout or competition, the body needs to replenish glycogen stores and repair muscle damage. Recovery foods and supplements include whey protein, adequate carbohydrates, electrolytes, and possibly creatine for specific goals.

Whey protein is an excellent source of amino acids, which are essential for muscle recovery and repair. Carbohydrates help replenish glycogen stores, and electrolytes help replace lost minerals and fluids. Creatine supplementation can improve performance in high-intensity, short-duration activities.

Periodization involves a combination of nutrition and exercise to optimize athletic performance. Athletes should work with a nutritionist to develop a plan that meets their specific needs. By following a periodization plan, athletes can improve their performance, prevent injury, and achieve their goals.

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