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Periodized Nutrition For Runners - Part 1 - OverviewNutritional periodization for runners -
Alternatively, it is possible to commence exercise with reduced muscle glycogen, but can still be considered to have sufficient CHO availability if the exogenous CHO consumed during exercise permits the completion of the desired training intensity and duration Widrick et al.
In the mitochondria, PGC-1α coactivates Tfam to coordinate regulation of mitochondrial DNA and induces expression of key mitochondrial proteins of the electron transport chain, for example, COX subunits.
Similar to PGC-1α, p53 also translocates to the mitochondria to modulate Tfam activity and mitochondrial DNA expression and to the nucleus where it functions to increase expression of proteins involved in mitochondrial fission and fusion Drp-1 and Mfn-2 and electron transport chain protein proteins.
The various main approaches to manipulating CHO availability in relation to training are presented in Table 2. Essentially, it is now recognized that manipulation of both endogenous and exogenous CHO availability before Hansen et al. These modalities may more naturally lend themselves to train-low sessions given the nonweight-bearing activity and lower eccentric loading compared with running.
Second, the CHO requirements of the typical training sessions undertaken by elite track and field athletes are not well known and practitioners must use theoretical knowledge of glycogen utilization from relevant laboratory and field-based studies to organize appropriate manipulation of training and diet.
Of particular note to track and field athletes are the negative effects of reduced CHO and energy availability on markers of bone turnover Sale et al.
Although this needs to be confirmed in a longitudinal model, prolonged periods of training with reduced CHO availability may potentially increase the risk for stress fractures, in runners who are already at risk for RED-S and stress fractures Heikura et al.
Indeed, low CHO availability may mediate disturbed reproductive function in its own right Loucks, , creating another pathway to explain the increase in musculoskeletal injuries seen with low EA Rauh et al. Similarly, reduced CHO availability during training may lead to increased susceptibility to illness owing to the role of CHO in modulating postexercise immune responses Costa et al.
Indeed, Impey et al. Overview of Practical Approaches to Manipulate Endogenous and Exogenous CHO Availability Within CHO Periodization Strategies.
For a summary of the terminology and rationale of different strategies of periodized fuel support for training and competition, see Burke et al. and competitive goals e. An illustration of the implementation of periodized CHO availability in the real world was provided by a week case study of three elite marathon runners Stellingwerff, These athletes undertook a weekly average of 2.
However, during the subsequent 4-week period which focused on competition preparation, nutritional strategies shifted toward an increased frequency of practicing CHO fueling during training sessions 2.
Rather, careful day-to-day periodization is likely to maintain metabolic flexibility and still allow the completion of high-intensity and prolonged duration workloads on heavy training days.
Intuitively, train-low may be best left to those training sessions that are not as CHO dependent and where the intensity and duration is not likely to be compromised by reduced CHO availability e.
As with all nutritional strategies, application of CHO periodization should only be done in conjunction with appropriately qualified nutrition professionals and be continually refined and optimized. 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.
However, studies have shown that as little as 5 days of exposure to HFLC diets, while continuing to undertake both high volume and intensity of training, achieves a robust retooling of the muscle to increase intramuscular triglycerides stores, and enhance the mobilization, transport, uptake, and oxidation of fats for review see Burke, By itself, however, chronic adaptation to a NK-LCHF does not translate into clear improvements in endurance performance, except in specific scenarios or individuals Burke, Therefore, a microperiodization protocol which theoretically could sequentially enhance the capacity of both fat- and CHO-based fuel oxidation prior to an endurance event has been proposed; this involves a 5—6 days fat adaptation phase followed by acute restoration of CHO availability just prior to and during the endurance task Burke et al.
Investigation of this protocol showed that the muscle retooling achieved by the fat-adaptation phase is robust in continuing to promote higher rates of fat oxidation in the face of aggressive strategies to restore high CHO availability during the endurance task Burke et al.
Despite substantially reduced rates of muscle glycogen utilization during the early part of the exercise task, there was no clear enhancement of a subsequent time trial in any of these studies.
One apparent explanation for this outcome is that, rather than sparing glycogen utilization, chronic exposure to a high-fat diet causes an impairment of CHO oxidation during exercise due to a reduction on glycogenolysis and a downregulation of the activity of the pyruvate dehydrogenase complex [PDH; Stellingwerff et al.
Data from rodent models suggests that such inhibition of PDH activity may actually be due to the effects of reduced muscle glycogen availability. Indeed, commencing exercise with reduced muscle glycogen augments the activation of peroxisome proliferator-activated receptor-δ PPAR-δ; Philp et al.
In human muscle, however, we have recently shown that the downregulation of CHO metabolism appears to be a consequence of the high-fat diet and increased fat availability rather than CHO restriction alone Leckey et al.
The consequences of reduced CHO utilization within the tricarboxylic acid cycle are likely to manifest in a reduced capacity for ATP production at high intensities.
The proposed benefits of chronic adaptation to ketogenic LCHF diets has also received recent attention in both the lay Brukner, and the scientific press Noakes et al. However, Phinney et al.
already noted that this feat was achieved in the face of impairments of capacity to undertake exercise at higher intensities. A more recent investigation of 3.
In this study, some of the highest rates for fat oxidation ever reported in the literature were achieved following adaptation to the K-LCHF diet, under conditions of either fasting or intake of fat during a prolonged exercise protocol.
However, this was associated with an increase in the oxygen cost i. Taken together, chronic LCHF interventions have been shown to a decrease CHO oxidation Burke et al. This would decrease the effectiveness of CHO feeding strategies, thus increasing the risk of gut disturbances Jeukendrup, b.
It is important that coaches and athletes understand the metabolic demands and limiting factors in their events Figure 1 , and trial-specific interventions on an individual level Figure 3 , and realize that all sustained majority of track and field events are exceptionally CHO dependent.
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. Therefore, this review took a holistic approach to develop a nutrition periodization framework to guide practitioners in the field across these nutrition periodization options, while grounding them in targeted intervention first principles Figure 1 and Table 1.
From this framework, the literature has been examined regarding macro-, meso-, and microperiodization of CHO availability, and consequently, fat periodization Table 2 and Figure 2 , with considerations and recommendations to individualize and test in the field, as required Figure 3.
However, Figure 1 highlights various other nutrition examples of periodization that are beyond the scope of this review, but we would highlight a few other papers in this series that also feature periodized nutrition examples for protein Witard et al. With an appreciation of the complexities of training periodization, future directions in this field should include better quantification of knowledge and application of existing periodized approaches in elite athletes, as well as systematically controlled CHO periodization approaches over prolonged training blocks in larger cohorts of athletes.
In summary, the field of periodized nutrition has made considerable gains over the last decade, but is ripe for further progress. Akerstrom , T. Biochemical and Biophysical Research Communications, 3 , — PubMed ID: doi Areta , J.
Skeletal muscle glycogen content at rest and during endurance exercise in humans: A meta-analysis. Sports Medicine. Advance online publication. Bartlett , J. Reduced carbohydrate availability enhances exercise-induced p53 signaling in human skeletal muscle: Implications for mitochondrial biogenesis.
American Journal of Physiology. Regulatory, Integrative and Comparative Physiology, 6 , — Brukner , P. Can elite athletes eat LCHF and win? Burke , L. Fueling strategies to optimize performance: Training high or training low?
Sports Medicine, 45 Suppl. Adaptations to short-term high-fat diet persist during exercise despite high carbohydrate availability. Commentary: Towards a universal understanding of diet-exercise strategies to manipulate fuel availability for training support and competition preparation in endurance sport.
International Journal of Sport Nutrition and Exercise Metabolism, 28 5 , — Contemporary nutrition strategies to optimize performance in distance runners and race walkers. International Journal of Sport Nutrition and Exercise Metabolism Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers.
The Journal of Physiology, 9 , — Carey , A. Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Journal of Applied Physiology, 91 1 , — Costa , R. The effects of a high carbohydrate diet on cortisol and salivary immunoglobulin A s-IgA during a period of increase exercise workload amongst Olympic and Ironman triathletes.
International Journal of Sports Medicine, 26 10 , — Nutrition for ultramarathon running: Trail, track, and road. International Journal of Sport Nutrition and Exercise Metabolism, Gut-training: The impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance.
Applied Physiology, Nutrition, and Metabolism, 42 5 , — Cox , G. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling.
Journal of Applied Physiology, 1 , — Coyle , E. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. Journal of Applied Physiology, 61 1 , — De Bock , K. Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.
Journal of Applied Physiology, 4 , — Hansen , A. Skeletal muscle adaptation: Training twice every second day vs. training once daily. Journal of Applied Physiology, 98 1 , 93 — Havemann , L. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance.
Hawley , J. Carbohydrate dependence during prolonged, intense endurance exercise. Hearris , M. Regulation of muscle glycogen metabolism during exercise: Implications for endurance performance and training adaptations. Nutrients, 10 3 , E Heikura , I. Low energy availability is difficult to assess but outcomes have large impact on bone injury rates in elite distance athletes.
International Journal of Sport Nutrition and Exercise Metabolism, 28 4 , — Heydenreich , J. Total energy expenditure, energy intake, and body composition in endurance athletes across the training season: A systematic review. Sports Medicine Open, 3 1 , 8. Hulston , C. Training with low muscle glycogen enhances fat metabolism in well-trained cyclists.
Impey , S. Fuel for the work required: A theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis.
Issurin , V. New horizons for the methodology and physiology of training periodization. Sports Medicine, 40 3 , — Jeukendrup , A. Periodized nutrition for athletes. Sports Medicine, 47 Suppl.
Training the gut for athletes. Kiely , J. Periodization paradigms in the 21st century: Evidence-led or tradition-driven? International Journal of Sports Physiology and Performance, 7 3 , — Periodization theory: Confronting an inconvenient truth. Sports Medicine, 48 4 , — Krogh , A.
The relative value of fat and carbohydrate as sources of muscular energy: With appendices on the correlation between standard metabolism and the respiratory quotient during rest and work.
Biochemical Journal, 14 3—4 , — Larson-Meyer , D. These goals can vary, such as adjusting body composition or accelerating recovery. For female athletes, it could be to adjust the carbohydrate intake to their cycle. A good example of periodization takes place in the preseason phase, when double training session strategies, changes in lunchtime and other circumstances might cause positive outcomes: the athlete body composition has to be adjusted and it is possible to help by educating the athlete to know what meal best suits them to improve, for example, body fat.
Carbohydrates like rice, cereal or pasta are changed for fruits and vegetables in salads, juices or bowls in order to later increase again, and according to the needs, the amount of the first ones too. Experts state that preseason is the best moment for the athlete to assimilate and learn these concepts, due to the few matches played as the league has still not started.
What might be beneficial for one, can be insufficient for others. The diversity of food eaten by a person is an indicator of the quality of the diet, which also applies to athletes.
The idea is to introduce new ingredients or patterns with specific goals. On the other hand, there are cultural and religious factors that lead to not eating some ingredients like pork and other health factors such as intolerance to certain food products.
A visual example to explain periodization can be through the concept of a bowl dish that changes the ingredients and quantities as required. The basic approach involves putting in a plate or bowls the ingredients: proteins, vegetables and carbohydrates and increase or decrease the number of carbohydrates such as pasta or rice according to the intensity of the effort or moment of the day before or after exercising.
The second lens focuses on your race-day goals, focusing more on your immediate performance rather than your long-term physical fitness development. To do this, think of your nutrition in three cycles: monthly, weekly and daily. Put simply — specificity is your friend!
For starters, factor holidays and planned vacations into your schedule. Also, account for personal lifestyle preferences. Bottom line — planning ahead for small roadblocks will help you stick to your periodized nutrition plan!
First, assess your training load, as it goes hand in hand with your nutrition cycles. Look at your calendar and map out the intensity and duration of your training sessions. Next, assess your current dietary patterns. In order to build an improved nutrition plan, you need to identify any gaps or needs in your current dietary habits.
As you do this, be honest with yourself, as honesty will help you take everything into account and prevent potential pitfalls further down the road. Lastly, consider other lifestyle factors that influence your eating habits.
For example, you can monitor and optimize your sleeping habits , stress levels and alcohol intake, as they can positively or negatively impact your ability to adhere to a periodized nutrition plan.
Beyond the science, you need to make sure your approach to periodized nutrition aligns with your lifestyle and food preferences. Also, make sure your meal timing works with your social life. You should also streamline your process with services that do the footwork for you!
Periodization is defined Nutritional periodization for runners Kiwi fruit planting tips something up into discrete blocks. In periodizatiin to effectively pdriodization, we preiodization the intensity, volume, Nutritional periodization for runners frequency of our workouts so we periosization up rknners race day as fit and rested as possible. These training changes Nurtitional Nutritional periodization for runners demands on our bodies to elicit specific physiological responses. If the demands on our bodies vary, it follows that our nutrition to fuel our bodies should vary as well. Therefore, understanding nutrition periodization is vital to achieving optimal performance. The amount needed of each of the three macronutrients: carbohydrate, protein and fat for each phase will vary, not only depending on what training cycle you are in, but also on your sport, individual physiology and performance goals. Here are some ranges suggested by Bob Seebohar Ref. Athletes should achieve event-specific physiological requirements through careful runnerd of training, underpinned by individualized and Strength training exercises nutrition strategies. Nutritional periodization for runners, evidence of whether, and how, elite Nurritional athletes periodize nutrition is scarce. track-distance [ runners m] vs. Preiodization, these athletes periodizahion to Nutrutional good knowledge Nutritional periodization for runners 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. In fact, the concept of integrating a periodized nutrition plan within the annual training program was formally proposed in a previous expert panel around nutrition for track and field athletes by Stellingwerff et al. The principles, practices and terminology around the periodization of nutrition have been summarized in several recent reviews Jeukendrup, ; Burke et al.
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