Nutrition Recommendations for Training Athletes
In a previous article, we discussed the need for a systematic and periodized approach to nutrition coaching. This article will review the typical model of nutrition periodization, which mirrors athletic progression during the training year:
- Preparatory cycle (also called base or pre-season)
- Competition cycle (also called build or in-season)
- Transition cycle (also called off-season)
Cycling Nutrition to Mirror Athlete Training Cycles
Suppose an athlete can successfully align their nutrition to support their physical training volume and intensity changes. In that case, they will be able to manipulate body weight and body composition better, have a stronger immune system, recover faster, and develop a higher level of metabolic efficiency. Nutrition periodizing was created to help athletes match their nutrition needs with their physical training needs and cycles.
Each cycle has specific physiological goals. While these will be very specific to the athlete depending on their sport, the number of years of training, and the periodization model used, it is first important to understand the physical goals for each cycle. Once these are known, a nutrition plan can be individualized.
Goals for the preparatory cycle include building aerobic endurance and improving functional strength and flexibility. During the competition cycle, goals may shift to enhance strength and power, specific competition simulation, and strength training with a higher volume and intensity load. The transition cycle is usually when athletes take a break from structured workouts, recover from competitive training, and unwind from their previous competition cycle.
While athletes may have longer or shorter training cycles, the one common thread within each training cycle is the physical stressors that are placed on the body through the different training modes and different training volumes and intensities. These are what must be factored into creating a daily nutrition plan. The energy expenditure will fluctuate depending on training mode, duration, and intensity, so it is crucial to allow the nutrition to ebb and flow with the always-changing training plan.
Below you will find some general nutrition tips for each training cycle, so you can begin implementing the concept of nutrition periodization into your training program. Keep in mind that while customizing nutrition planning and constructing nutrition plans to support your athlete, your work will factor in much more than these periodization cycles. Still, we need to introduce the concept at this time.
Among others, one of our primary goals is to get our clients to their health and performance goals. This is accomplished by ensuring that the food plans we map out for clients meet their individual needs. Cycling nutrition to mirror training cycles might look similar to the following:
Preparatory Cycle or Phase
A potential focus in this phase is to eat foods that will control and optimize blood sugar, so the athlete becomes efficient at sustaining energy for moderate to moderately high intensities of exercise. Weight loss or weight gain may be a specific focus for some athletes during this phase. This is where a proper understanding of caloric intake from macronutrients and the metabolic demands from training must be considered.
One might also consider building a list of natural sources for antioxidant and anti-inflammatory foods for consumption. Since this training phase usually includes lower volume and intensity training, the body’s normal antioxidant defenses are not exactly working overtime. Still, it is an excellent place to start teaching new behaviors. The habits your athlete shows for food intake are part of the supporting behaviors you address as the Specialist from the onset of work done with your client. Later, as training loads increase, so does the stress placed on your athlete’s body. Antioxidants and anti-inflammatory foods found in fruits, vegetables, and omega-3 fat-rich foods, such as salmon, may help the body counteract the increased stress response associated with a higher level of training.
Competition Cycle or Phase
Maintaining a metabolically efficient eating plan requires you to be conscious and articulate in your nutrition planning. Consider shifting the balance in this phase to include more carbohydrates (in the form of fruits and vegetables) on days when your training load is higher and fewer carbohydrates on rest days or days where your training is less than an hour. Ensure you acknowledge the balance required in all areas of coaching your athlete. It might mean that your goal is to keep body weight and fat composition controlled for your athlete while providing enough nutrition to support their current training demands. It is your decision, made from the information you get from your client.
To be clear, this is just an example, and we are not saying that you must follow this exact advice in the preparatory phase for each athlete, but the message is to have a plan and to be very methodical and strategic in your approach. Just as a coach might simulate competition intensity or practice, your competition phase nutrition plans may simulate your athlete’s needs during this phase. This way, your athlete can test your recommendations in a less stressful setting. Your athlete’s typical responses to food/drink recommendations will determine if their gut tolerates it well (never overlook athlete comfort). Since there is some trial and error involved, we recommend starting preparatory phase strategies a full 10-12 weeks before competitions or events.
Transition Cycle or Phase
A transition cycle in training can be anywhere from one to eight weeks. It is sandwiched between the preparatory and competition phases. During this time, you may observe that their athletes have certain eating behaviors centered too much on the needs of eating for competition; this is not right for the transition phase. We may have to persuade this type of client to take action while acknowledging that it can be difficult – and largely unrealistic – to change a behavior in a few weeks. So, timing matters a lot here. You should use a simple nutrition plan, using strategies that are not too drastic of a change. For instance, most athlete clients can be weaned off supplements, but it can be challenging and this is a behavior change. However, this can be accomplished by informing the client how to get nutrients through real food, not sports nutrition products.
Most of your athletes will need to increase fruit and vegetable intakes to get sufficient nutrient density within their meal or eating plans. The demands on the body during this phase are different, and for many athletes, there is less need for overall kilocalories (kcals) due to training loads shifting. Focusing on healthy oils and fats found in monounsaturated sources might be the best bet here. This way, your athlete, client, or player will enter your preparatory phase with healthier body weight and body composition when your athlete or player cycles through training loads once again.
Once the coach or trainer clearly understands how to implement the concept of nutrition periodization, fine details can emerge. Keep these plans simple, and you will be better equipped to make daily nutrition shifts based on your athlete’s training cycle changes as they are needed. If your athlete’s training load changes significantly, it can be as simple as increasing or decreasing nutrition intake based on the changes in energy expenditure. Regardless, your planning must serve to improve both health and performance.
Where Can You Learn More?
Be on the lookout for future articles about more ways to get an endless stream of clients for your training or coaching business. You will also want to search through the archives of our blog because there are many other articles that go into great depth about dozens of other ways to get clients.
- Continuing Education for Nutrition Professionals
- Assessing the Metabolic Fitness of an Athlete
- Benefits of The Sports Nutrition Specialist Course
NESTA and Spencer Institute has been helping people like you since 1992. To date, over 65,000 people from around the world have benefited from our various certifications, programs, continuing education courses and business development systems. We are here for you now and in the future. Feel confident in your decision to work with us as you advance your knowledge and career. We are here for you each step of the way.
The NESTA Sports Nutrition Specialist course is designed for personal fitness trainers, strength coaches and nutrition experts who want to learn cutting-edge techniques for increasing sports performance, reducing recovery time, and enhancing the overall well-being of your clients and athletes.
If you want to help clients with food, diet, weight management and improving the results of their fitness routines, the Fitness Nutrition Coach course is for you. You will learn about optimal nutrition, including proven techniques for increasing energy, optimal health and decreased dependence on medications. Instantly increase your job and career opportunities with this popular professional credential.
Click this link to see our complete list of programs (all of which qualify for CEUs for our programs and others).
That’s it for now.
Take action!
PS: Click here to see many helpful business/career resources
