Yearly Training Phases. Energy source provision. Periodization. Nutrition Periodization: YTP. Nutrition Periodization: YTP

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1 - Nutrition periodization for the YTP - Performance Nutrition Periodization The purposeful sequencing of different training units to attain the desired physiological readiness for optimum ondemand performance Macro- and micro-training cycles and sessions (Bompa & Carrera, 2005) Traditional sequence: 1. General preparation phase; 2. Specific preparation phase; 3. Competition phase; 4. Transition phase Energy source provision Yearly Training Phases Event Individual TT (500 m/1 km) Time range Approx. % VO2max % Energy contribution Phosphagen Glycolysis Oxidative min ~150 ~10 ~47 60 ~30 43 Pursuit 3 5 min ~2 ~14 28 ~88 90 Several highly developed energy-producing pathways Understanding fuel requirements help to inform nutrition recommendations Nutrition Periodization: YTP General Prep Specific Prep Taper/Competition Transition High volume Aerobic development Mixed training modalities Maintained to lower volume/ higher intensity Anaerobic development/ race pace More specialized training/ camps Lower volume/ high quality & intensity Race-specific/ emphasis on neuralmuscular power Targeted competitions Low volume & intensity/rest Physiological/ psychological recovery Nutrition Periodization: YTP General Prep Specific Prep Taper/Competition Transition High volume caloric Aerobic intake development Recovery after Mixed training training modalities Consideration of body composition changes Support Maintained high to Lower Support high intensity lower volume/ volume/ intensity high training higher quality racing & Specific intensity intensity Avoid weight recovery Anaerobic for Race-specific/ gain during key development/ sessions emphasis taper on race pace neuralmuscular during/after Recover More specialized power competition training/ Targeted camps competitions General/ Low volume & regular intensity/rest meal pattern Physiological/ Some psychological weight gain recovery expected cdziedzic@csiontario.ca 1

2 kcals/day 6-12 g carbs/kg/day g fat/kg/day Stellingwerff, et al J Sport Sci 70 kg athlete example kcals/day 6-10 g carbs/kg/day g fat/kg/day kcals/day 6-10 g carbs/kg/day g fat/kg/day kcals/day 4-6 g carbs/kg/day g pro/kg/day g fat/kg/day Carbohydrate Specific preparation and competition phases relative dependency on carbohydrate-based ATP provision increases Large training volumes during general preparation phase absolute requirement is high Low pre-exercise muscle glycogen concentrations result in reduced high-intensity performance Consistently training in energy and carbohydrate depleted state compromises immune function, training staleness and burnout Burke et al. J Sport Sci Daily carbohydrate needs - Athlete terms - High volume training days Intense training sessions/blocks of training During competition period Carbohydrate portions of meals may need to be increased Carbohydrate snacks for training may need to be increased Light training sessions Rest days During the transition phase Carbohydrate intake may need to be reduced - especially from less nutritious carbohydrate sources Protein Requirement based on quantity and quality of training Protein synthetic rates remain elevated for up to 24 hours after a workout Consider consumption over the day and in relation to exercise Effect efficacy of increasing protein synthesis and optimize recovery Protein Amino acid ingestion stimulates post-exercise muscle protein synthesis Results in positive muscle protein balance 20 g intact protein ~9 g EAA To maximize net positive protein balance repeated ingestion of moderate amounts of protein (~20 g) at regular intervals (~3 h) throughout the day Moore et al. Am J Clin Nutr cdziedzic@csiontario.ca 2

3 One-size doesn t fit all Interaction between training, physiological adaptations, competition and nutrition requires individual approach Flexibility to adjust and adapt as needed What to consider 1. Training age? 2. Training phase? 3. Body composition goals? 4. Lifestyle challenges/barriers? 5. Support training sessions Pre-training: energy for muscles and brain Post-training: recovery and adaptation Signs of unsupported training: Fatigue (acute or long-term) Lower training intensity Prolonged muscle soreness Lack of adaptation (e.g. strength or power) Inability to increase muscle mass Boosting immune function Adequate dietary intake of protein and specific micronutrients vitamins A, C, E, B6 and B12 iron, zinc, copper and selenium Current opinion is to invest in nutrient-rich foods and fluids sufficient energy wide range of vitamins, minerals and other important chemicals Importance of carbohydrate 'an athlete exercising in a carbohydratedepleted state experiences larger increases in circulating stress hormones' than the athlete who is well-fuelled for exercise 'consuming carbohydrate during exercise attenuates (reduces) rises in stress hormones' and 'appears to limit the degree of exerciseinduced immunosuppression Gleeson Nestlé Nutr Inst Workshop Ser. Recovery Nutrition Facilitate the skeletal muscle adaptive response to exercise training Consume well-timed and adequate quantities of key nutrients, which promote: Replenishing muscle (and liver) glycogen stores Repairing muscle tissue damage Restoring fluid and electrolyte balance Supporting the immune system Recovery - Athlete terms - Refuel CARBOHYDRATE Muscle and liver glycogen stores Repair PROTEIN Regeneration and adaptation of muscle tissue Rehydrate FLUID Replace fluid and electrolytes Revitalise VITAMINS & MINERALS Support the immune system cdziedzic@csiontario.ca 3

4 A few key points More than 60% of elite athletes report supplement use Often with no clear understand of effects Small levels of inadvertent contamination are highly unlikely to represent health risk; can be career-ending for elite/professional athletes We MUST recognise implications of strict liability the athlete has to take responsibility to manage risk. Our job to assist in ensuring this decision-making is informed. Inadvertent contamination? Cross-contamination within the manufacturing process (e.g. if equipment isn't cleaned thoroughly between batches) Cross-contamination between raw materials within the supply chain Impurities within the raw material (particularly herbals) Prevalence Independent research (IOC) in 2001; of 634 products, 94 contained steroids or related compounds not declared on the label (15%) 2007 US survey; of 58 products, 25% were contaminated with steroids and 11% were contaminated with stimulants 2008 UK study; of 152 products, 10.5% were contaminated with either steroids/stimulants. The science sounds so convincing! Scientific theories are important in explaining the mechanism by which a supplement might enhance performance Can also be hyped into persuasive marketing tactics Consider results of scientific studies conducted under standardized protocols and peer-reviewed before publication Most Most of the supplement research that companies has been undertaken don't invest has failed in this to research support the claims of the majority of nutritional ergogenic aids Shouldn t athletes try everything? Something s bound to work Money, time and interest are finite resources Potential to get distracted chasing supplements instead of looking to sport nutrition, as a whole, to provide more substantial performance benefits Shouldn t athletes try everything? Something s bound to work Supplements get used to take short cuts Athletes often follow hearsay about how to use their supplements Take them in larger doses than needed or sensible Protocols that fail to achieve the real benefit Some supplements can lead to a positive drug test. cdziedzic@csiontario.ca 4

5 Where do supplements fit? Sports foods & fluids The foundation of good eating over the athlete s training and development Small boost from certain ergogenic aids Is it all a waste of time/money/effort? YES (sometimes) Weight loss supplements* Muscle building supplements* Energy releasing supplements Immune boosters (with the exception of probiotics) NOT ALWAYS Protein/recovery powders Carb/protein mix Whey Creatine Caffeine Buffering agents Nitrate *those that are effective are on the banned list and/or associated with serious health risks Recommendations Seek expert opinion (i.e. someone who isn t making $$ from selling products) sport physiologist, sport dietitian before considering/purchasing/ suggesting supplement use to your athletes Training and/or performance should be monitored to assess effectiveness Use NSF-certified or HFL-tested products only - Nutrition periodization for the YTP - Performance Nutrition cdziedzic@csiontario.ca 5