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How to Know If You Need a Rest Day - Dr. Andy Galpin \u0026 Dr. Andrew HubermanNutrition periodization for action sports -
This Consensus statement provides a summary of the contemporary principles of sports nutrition, identifying strategies that may be used by competitors in Athletics to enjoy a long, healthy and successful career in their chosen event.
The focus targets high performance Athletes, while acknowledging the needs of some special elite populations e. adolescents, females, masters as well as the opportunity for the many non-elite competitors who enjoy Athletics e. recreational marathon runners to benefit from an appropriate translation of these principles into their own pursuits.
These reviews were charged with summarizing key nutrition goals and concerns within each event groups, discussing novel aspects such as contemporary beliefs and dietary practices, identifying the scenarios in which the rules or conditions of events assist or hinder the optimal intake of nutrients, especially in the competition scenario, and reviewing event-specific research on nutritional issues.
The key findings of these reviews are presented in Table 1. Issues identified in the event group summaries are expanded in this Consensus statement below, and the special issue of the International Journal of Sport Nutrition and Exercise Metabolism, via the examination of twelve themes that provide a framework of nutrition for Athletics and allow a more global understanding of the recent changes in sports nutrition knowledge and practice.
Contemporary sports nutrition should be underpinned by a recognition that Athletes often share common goals e. to meet the energy and specific fuel requirements needed to support training and competition , common challenges to balance such intake against the desire to manipulate body composition, while remaining free of illness and injury and common scenarios e.
periods of travel away from their home base and its familiar food environment. However, the specific features of each event, including optimal physique, typical training protocols, competition characteristics and the parameters that limit performance, create differences in nutritional requirements as well as the opportunities to address them.
The principles of sports nutrition for each event must be further individualized and periodized for each Athlete, then implemented via translation into practical eating practices and food choices, and, sometimes, the judicious use of special sports products and supplements.
Theme 1. Periodization of nutrition strategies in the yearly training plan Stellingwerff et al. The diversity and complexity of the needs for success across different athletic events means that many models of periodized nutrition are possible.
The first of these concepts provides an example of an evolving sub-theme in nutritional periodization; that nutritional strategies that achieve one goal might be contradictory for another.
More specifically, although pro-active nutrient support directed at the specific factors that limit performance is an important goal for competition and performance-focused training sessions, in some cases the deliberate or accidental exposure to the absence of nutrient support can accentuate adaptive responses to an exercise stimulus.
This is illustrated by the robust evidence that strategies which provide high CHO availability enhance the performance of sustained exercise conducted at intensities below the so-called anaerobic threshold.
Yet, when such exercise is undertaken with low CHO availability particularly low muscle glycogen stores , there is a further upregulation of the signaling pathways underpinning various adaptive responses.
Theme 2. Energy Availability in Athletics: managing health, performance and physique Melin et al. The conventional interest in energy targets the concept of energy balance where differences between dietary energy intake and total daily energy expenditure create opportunities for changes in body composition to store or utilize body fat and protein.
initial energy deficit leads to an adjustment in expenditure on the non-exercise body functions to conserve energy, with potential impact on health and performance. Low energy availability LEA underpins the Female Athlete Triad syndrome, but new insights over the last decade have identified its occurrence in male athletes and its impact on a range of body systems and performance factors, beyond bone and menstrual health.
Thus, the concept of Relative Energy Deficiency in Sport RED-S was developed to address this expanded range of concerns and the sequalae of functional hypothalamic amenorrhea females , reduced testosterone levels and libido males , poor bone health, increased risk of illness and injuries, gastrointestinal disturbances, cardiovascular disease, impaired hematological, training capacity and performance.
Theme 3. Protein needs for adaptation and physique manipulation Witard et al. It is only recently that there has been agreement that allowances, which target the absence of protein insufficiency in largely sedentary populations, are not relevant to competitive Athletes who need to optimize the adaptive response to training and to achieve the physique attributes of lean mass to body-fat ratio needed for successful performance in their events.
There is now clear evidence of the benefits of consuming high quality proteins those providing relevant amounts of all essential amino acids in a well-timed distribution over the 24 h period following key workouts or events; this promotes the manufacture of new body proteins in response to the specific training stimulus as well as replacing damaged ones.
High quality protein-rich foods high in leucine , when consumed in amounts equivalent to ~0. This target probably should be increased to 0. Overall, dietary protein intakes of 1. Meanwhile, Athletes who wish to achieve effective weight loss, which promotes the retention or even an increase in lean mass, are advised to engage in resistance exercise and to consume dietary protein in quantities of 1.
However, protein supplements may sometimes provide a valuable option when it is impractical to transport, prepare or consume food sources of protein e. immediately post exercise.
Table 2 summarizes the current recommendations for protein intakes for high performance Athletes according to their major goals. Theme 4. Fluid needs for training, competition and recovery Casa et al. What is irrefutable is that the fluid needs of most Athletes are determined by their reliance on the evaporation of sweat to dissipate the heat produced during exercise or absorbed from a hot environment.
Athletics, probably more than any sport, illustrates the futility of trying to apply a single set of guidelines for behavior regarding fluid and electrolyte replacement around sport.
Not only is there great diversity in terms of sweat loss during different Athletic events, but there are also differences in opportunities for fluid intake and the penalty for incurring a fluid mismatch. At one end of the spectrum are events such as jumps in which the risk of becoming dehydrated during an event is low and where there may even be benefits to performance if a mild level of hypohydration on competition day creates an increase in power-to-weight ratios.
However, the difficulty in drinking during some races means that the winners i. Advice for fluid intake for training and events in track and field should encourage Athletes to understand the characteristics of their event in terms of the likelihood of large sweat losses, the opportunities to replace these by drinking during the event, and the consequences of being hypohydrated.
It may be possible and useful to drink to the dictates of thirst when sweat losses are low and the opportunities to drink are plentiful. However, other circumstances require a pro- active plan; i.
when performance is affected by hypohydration and the likelihood of large losses is matched with fewer opportunities for hydration. Table 3 summarizes some of the events in Athletics in which within-race fluid plans may be beneficial.
All strategies should be well practiced in training and fine-tuned for the specific event. In the case of Athletes who undertake distance and ultra-distance events at slower paces with lower sweat rates, specific advice against overconsuming fluids may be necessary to avoid the problems associated with hyponatremia low blood sodium levels, usually due to excessive fluid intake.
Theme 5. Competition fuel needs for longer events Burke et al. Since CHO is a more economical fuel source than fat i. it produces great amounts of adenosine triphosphate [ATP] for a given amount of oxygen , and can produce ATP via oxygen-independent pathways, it becomes the dominant fuel source at higher intensities.
Such strategies including CHO intake during the days prior to the event to normalize or supercompensate muscle glycogen stores, CHO intake in the pre-race meal to restore liver glycogen after overnight fasting, and the intake of CHO during the event. Table 3 summarizes guidelines for strategies that are commensurate with the demands of different events on the Athletics program, as well as the opportunities to achieve feeding during a race.
More specifically, CHO intake can stimulate areas of the brain that control pacing and reward systems via communication with receptors in the mouth and gut.
half marathon, 20 km race walk. However, it should also be noted that most ultra-marathon runners already have a high capacity for fat oxidation, regardless of dietary background. Furthermore, although targeted adaptation to a high fat diet with CHO restriction is associated with very high rates of fat utilization across a range of exercise intensities, this comes at a cost of a greater oxygen demand during exercise lower speed for a given oxygen supply or greater oxygen requirement for the same speed as well as a down-regulation of the capacity of CHO oxidation pathways.
Theme 6. Staying healthy Castell et al. Physically demanding bouts of exercise reduce the metabolic capacity of immune cells, with this transient immunodepression lowering the resistance to pathogens and increasing the risk of subclinical and clinical infection and illness.
Indeed, early studies reported a high incidence of post-exercise upper respiratory tract illness URTI among marathon and ultramarathon runners, especially among the faster runners and those with greatest training volumes. Illness surveys conducted at major competitions have reported high levels of URTI amongst Athletes within mixed sport events e.
the London Olympic Games while among Athletics groups at IAAF World Championships, females and endurance Athletes reported the highest incidence of illness. Optimizing training load management e.
Illness interferes with training consistency, and can directly affect performance for several days if it occurs during competition. Athletes who start an endurance event with systemic acute illness symptoms are times less likely to finish the race.
Immunonutrition may help to combat exercise-induced immunodepression, with important considerations including energy availability, and adequate intakes of protein, CHO, fatty acids, micronutrients iron, zinc, magnesium, and Vitamins A and D. Pathogens vary from country but contamination of food and water by E Coli is a frequent cause, while Norovirus and Rotavirus are the most frequently reported, and highly contagious, viruses.
Although recovery may occur within a couple of days, an infectious episode may seriously impair the Athletes ability to train or compete. The effectiveness of precautions around food and water management in high risk areas is unclear; nevertheless, it makes sense to avoid unsafe drinking supplies or foods see Table 4.
An illness prevention program should be implemented, requiring coordinated involvement of medical staff, coaches, and Athletes, focusing on preventative precautions for high-risk individuals, with isolation and appropriate treatment of team members who are ill.
During running or racewalking, reduced splanchnic blood flow is sometimes associated with reperfusion, creating intestinal barrier function loss, increased permeability and bacterial translocation. Aggravating factors include a hot environment, consumption of non-steroidal anti-inflammatory medicines, long duration or high intensity exercise and, potentially, the jarring action of running.
Nutritional factors include high dietary intakes of fiber, intakes of fructose and other fermentable CHO sources known as FODMAPS in susceptible individuals, the use of bicarbonate or caffeine as performance supplements, and within race intake of drinks of high CHO content and osmolality.
Other strategies to reduce gut problems include the removal of problem foods in susceptible people. Iron status is an important factor in health and performance, but compromised iron status is a common occurrence among endurance Athletes, particularly females. This occurs due to factors from both exercise e.
hemolysis and alterations to the iron regulatory hormone hepcidin and non-exercise origin e. inadequate iron intake, heavy menstrual blood losses. Routine screening of iron status according to standardized protocols and treatment of sub-optimal iron stores is recommended.
Options include dietary counselling to improve iron intake, oral iron supplements and, in the case where the athlete is unresponsive or where faster approaches are needed, a intramuscular or intravenous supplement. These latter options must only be undertaken in a medical setting under the supervision of a physician.
Strategies to address issues of illness in athletes are summarized in Table 4. Theme 7. Preventing and treating injuries Close et al. This can directly affect performance if it occurs during a major competition, as well as have indirect effects on performance due to interrupted training.
Other common injuries include fractures, especially stress fractures in Athletes with LEA, and injuries to tendons and ligaments, especially those involved in high impact sports such as jumping. Given the high-prevalence of injury it is not surprising that there has been a great deal of interest in factors that may reduce the risk of injury, or decrease the recovery time should an injury occur.
Attention to Vitamin D status, and intake of protein and calcium may also be of value. Nutrition goals during the rehabilitation of muscular injuries include adjustment to new energy requirements and distribution of daily protein intake to minimize loss of lean mass and increase muscle repair.
The prevention and treatment of injuries to tendons and ligaments is an area of recent active research with initial data on the role of nutritional support from collagenous proteins and micronutrients e. vitamin C, copper showing potential benefits.
Theme 8. Supplements and sports foods Peeling et al. iron deficiency, see Theme 6 , while sports foods may assist the Athlete to meet their nutritional goals or nutrient targets in scenarios where it is impractical to eat whole foods. The majority of performance products lack evidence to support their efficacy.
Specific challenges include developing protocols to manage repeated use of performance supplements in multi-event or heat-final competitions or the interaction between several products that are used concurrently.
We conclude that it is pertinent for sports foods and nutritional supplements to be considered only where a strong evidence-base supports their use as safe, legal and effective; and that such supplements are trialed thoroughly by the individual before committing to using them in a competition setting.
Table 5 provides a summary of performance supplements that might be of value in different events in Athletics, as well as evidence-based uses of medical supplements and sports foods.
Theme 9: Special environments: altitude and heat Saunders et al. hot weather, altitude that reduce performance. Indeed, this may be further potentiated by associated nutrition and hydration interventions. Although altitude training was first used to prepare for competition in a similar environment e.
When Athletes expose themselves to blocks of training with either or both environmental challenges, it is important to provide ample dietary support to optimize training quality and the adaptive responses to this.
For example, LEA, poor iron status and illness are known to attenuate the response to altitude training and should be addressed prior to the training block. In addition, the special or additional nutrition needs of the training block e.
increased energy and CHO utilization or fluid losses due to the environment or changed training load should be recognized and addressed Theme Special populations: young, female and masters Athletes Adolescent, female and masters Athletes have unique nutritional requirements as a consequence of undertaking daily training and competition in addition to the specific demands of age and sex- related physiological characteristics.
Recent research highlighting strategies to address age-related changes in protein metabolism and the development of tools to assist in the management of RED-S are of particular relevance to Athletes in these special populations. Theme Special needs for travel Halson et al. altitude or heat adaptation.
Jetlag is a challenge for transmeridian travelers while fatigue and alterations to gastrointestinal comfort are associated with many types of long haul travel. Planning food and fluid intake that are appropriate to the travel itinerary may help to reduce problems.
Resynchronization of the body clock is achieved principally through manipulation of zeitgebers such as light exposure and the typical timing of meals.
At the destination, the Athlete, the team management and catering providers each play a role in achieving eating practices that support optimal performance and success in achieving the goals of the trip.
Best practice includes pre-trip consideration of risks around the quality, quantity, availability and hygiene standards of the local food supply and the organization of strategies to deal with general travel nutrition challenges as well as issues that are specific to the area or the special needs of the group.
Special diets: vegetarians, food intolerances and fasting Lis et al. Four diets of contemporary interest are vegetarianism, diets with low fermentable oligosaccharides, disaccharides, monosaccharides, and polyols FODMAPs , gluten-free eating and fasting.
Gluten-free diets and low FODMAP diets have emerged as novel regimens thought to improve gastrointestinal health and reduce the risk of exercise- associated gastrointestinal symptoms.
No direct benefits have been associated with the avoidance of gluten by clinically healthy athletes. However, a gluten-free diet is associated with other dietary changes, particularly a reduction in FODMAPs, for which emerging evidence suggests a potential improvement in adverse gastrointestinal symptoms.
Vegetarian diets can theoretically support athletic demands, but special attention and good planning is required to ensure adequate intake of energy and specific nutrients that are less abundant or less well absorbed from plant sources e.
Finally, intermittent fasting is a long-standing concept, undertaken on an obligatory basis e. Ramadan fasting or a voluntary pattern e. time-restricted feeding, intermittent energy-restricted days in search of putative health or body composition benefits. Strict obligatory fasting is likely to require the implementation of tailored nutrition strategies to help Athletes cope with their sports-related demands.
Overall, a multitude of factors influence adherence to special diets. Although Athletics encompasses a diverse range of events with different requirements for success, there are common goals around nutritional support for adaptation to training, optimal training performance, and remaining at low risk of injury and illness.
Ideally, Athletes should develop a personalized, periodized and practical nutrition plan via collaboration with their coach and sports scientists, including accredited sports nutrition experts. Acknowledgements All authors contributed material to the preparation of this manuscript.
Conflicts of interest The authors declare no conflicts of interest in the preparation of this review. References Burke LM, Jeukendrup A, Jones A, Mooses M. Nutrition for Long Distance Athletes. Casa D, Shirreffs S, Cheuvront S, Galloway S. Fluid Needs for Training, Competition and Recovery.
Castell LM, Nieman DC, Bermon S, Peeling P. Exercise-Induced Illness and Inflammation: Can Immunonutrition and Iron Help? Feb doi: Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes. Nutrition for Ultra-marathons and Mountain Running. International Journal of Sport Nutrition and Exercise Metabolism..
Desbrow B, Burd NA, Tarnopolsky M, Moore DR, Elliott-Sale KJ. Nutrition for Special Populations: Young, Female, and Masters Athletes. Nutrition for Travel: From Jet lag To Catering. Nutrition for Athletics: the consensus statement.
Accessed Jan 2, Lis DM, Kings D, Larson-Meyer DE. Dietary Practices Adopted by Track-and-Field Athletes: Gluten-Free, Low FODMAP, Vegetarian, and Fasting. Nutrition for athletics; a practical guide to eating and drinking for health and performance in track and field.
Accessed Jan 2, Maughan, R. Final consensus statement: current issues in nutrition in athletics. Journal of Sports Science,13 suppl , S1. Melin AK, Heikura IA, Tenforde A, Mountjoy M. Energy Availability in Athletics: Health, Performance and Physique.
Sports Foods and Dietary Supplements for Optimal Function and Performance Enhancement in Track-and-Field Athletes.
Special Environments: Altitude and Heat. We see that in competition season the carbohydrate intake increases due to the higher energy demands placed on the body. Protein remains moderate and there is slightly higher fat intake, also to help support the increased energy demands.
We can also think about periodization on a daily basis. Regardless of which cycle you are in, the energy demands on your recovery day will be lower than on a high volume or high intensity day.
Periodize your daily eating for optimal fueling habits. This takes the periodization down to the level of hours and minutes. In a recent review publication by Asker Jeukendrup Ref.
This review includes nutrition training concepts, such as training on low glycogen stores , training on high muscle and liver glycogen , or training the gut to tolerate higher carbohydrate intake. Getting your nutrition right is an important component of optimal performance.
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Athletes should fir event-specific Nutdition requirements periodizatiion careful periodization of training, Nutrition periodization for action sports by individualized and targeted nutrition strategies. However, evidence of whether, and Effective fat metabolism, elite endurance petiodization periodize nutrition is scarce. periocization [ m m] vs. Avtion, these athletes appear Nutrition periodization for action sports possess good knowledge of 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.
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