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Muscle Gain Periodization - Nutrition for Muscle Gain - Lecture 5Periodized nutrition -
Diet sustainability is a big factor, paired with the fact that trainees still have to be eating in a calorie deficit. Knowing what fat and protein sources to eat is also something that must be learned if a keto diet is to be sustained in a healthy manner.
Many people can't effectively lose weight and keep that weight off with a ketogenic diet. The ones that can, great for them. Find what works for you in terms of weight loss. I recommend reading or buying "The Ketogenic Diet" by Lyle McDonald , he has written extensively on this topic and how to properly go on a ketogenic diet for fat loss, performance and body composition goals.
Jeukendrup's review paper and numerous other studies state that a keto athlete has dramatically increased fat utiliziation ability and upregulated enzymes involved in fat oxidation.
However, some of the same studies that showed there was no improved performance effects regardless of the fact fat oxidation potential was increased. There are a lot of successful keto athletes though, it just depends on the type of sport. Like I alluded to earlier, exercises or sports that utilize lower heart rates and intensities will pair best with a low-carb method or approach.
This is viable for sports that are low intensities in nature but require a lot of energy, such as ultra-marathons and other long endurance events. This is not to say a calorie-matched high carb diet won't be more beneficial.
Ketogenic athletes have shown to have a reduced ability to utilize carbohydrates as the enzymes related to carb metabolism are compromised when going on prolonged periods of carb restriction.
Not so great for many team sports or endurance events that require repeated short bursts of high-intensity. edit: A study looking at race walkers on a ketogenic diet showed reduced economy, impairing performance. By far the most popular method to improve fitness and performance goals.
Supplements are the first thing many people and athletes turn to as they are marketed to quickly improve performance, help build muscle and shred fat. There are a lot of ergogenic supplements that have been studied extensively have to plug Examine. com here, best website for information and research regarded supplements to be shown to have health and fitness benefits, protein supplements, creatine, Vitamin D3, beta-alanine, to name a few.
There are also many supplements that have been shown to underdeliver, and are ineffective. Some of which are used incorrectly, but most of which flat out don't work as claimed to. Supplements and drugs can also reduce training adaptations and be detrimental to performance , like antioxidants and anti-inflammatory drugs.
Everyone should always be skeptical when it comes to supplement, to due it's unregulated nature and often times skewed research results. Take everything with a grain of salt and remember to master the basics before considering taking a shelf full of pills and powders.
From my article on pyramids in fitness and nutrition. Supplement usage should be considered on a case by case basis, with context in mind. Training outcomes depend on the fuel you're putting into your body as much as nutritional interventions and methods depend on the your training goal and demands.
The better sport nutritionists understand training periodization, the better nutrition can be provided according to the demands of the athletes. Keep this in mind when evaluating and considering supplements and diets. Be on the look out for more interesting research papers on sports nutrition in the years to come!
Click here to download the free chapter! Training Programs. March 23, Nutrition , Programming. Here is the list below:. fasted cardio Train low - training fasted.
Ketogenic diet. Picture taken from Precision Nutrition. We can look at it from different angles: Keto for someone looking to lose weight: In this situation, we have to take into consideration their ability to sustain a diet with low-carbs.
By the end of this phase, you should know exactly what foods and fluids agree with you and provide sufficient energy for your competitions. If you ate and drank right through the preparation phase, you should feel highly confident with what you will eat and drink to fuel your competitions and events.
During the competition phase, you will continue to eat and drink the same way you have practiced during the pre-season. Recovery nutrition becomes even more important, especially if you have back-to-back competitions or you are competing multiple days in a row.
Make sure to get a snack or meal that contains both carbohydrates and some protein. Chocolate milk or a fruit and yogurt smoothie are both tasty and satisfying options that contain the nutrients needed to support recovery nutrition.
Just like pre-season, you should eat and drink enough to maintain your body weight and support growth and development. The rest or off-season is referred to as the transition phase. During this period, both your exercise and eating may change quite a bit.
You will still need to eat your regularly balanced meals and snacks, but the extra foods and fluids you were consuming to support training can be cut back. If you have a goal related to changing your body composition, this is the time to modify your diet to reach those goals. Continue to focus on your hydration plan and drink water to support your exercise.
Overall, your diet should include foods that provide a lot of beneficial nutrients like protein, fiber, vitamins and minerals.
Consider using some of your free time to cook a new recipe or take a trip to the grocery store to find a few new foods to try. No matter what phase you are in, eating a balanced diet that includes a variety of foods from each food group is key.
You will need carbohydrate-rich foods to provide the energy needed to support your intense workouts. Choose a variety of complex carbohydrates like breads, pasta, and rice, as well as fruits and vegetables to provide your body with vitamins and minerals.
Protein rich foods support muscle repair and recovery. Dairy products provide a great source of both calcium and protein, which are two nutrients important for student athletes. Other high-quality protein options are meat, poultry, beans and eggs.
If you need help creating a customized nutrition plan to support you through all the phases of your training, a registered dietitian nutritionist can help.
Look for one that specializes in sports nutrition or is board certified in sports dietetics CSSD. Garay is an Assistant Professor in the Department of Nutrition and Food Studies at Syracuse University.
In addition, Dr. Carefully organized dietary interventions to enhance the exercise-nutrient interactions can augment the role that training alone already provides.
The availability of modern laboratory technologies to investigate cellular signaling events over the past decade has expanded insights into the role of nutritional support in promoting adaptations to exercise.
It is now known that many substrates, and in particular muscle glycogen and plasma free fatty acids, act not only as fuels for the exercise bout being undertaken, but also as regulators of the cellular and whole body adaptation to exercise, and specifically endurance exercise Hansen et al.
In relation to this, the reader is directed to a recent review in which a range of acute and chronically applied strategies to manipulate fat and CHO availability are defined and explained, at least in relation to endurance events, to address some confusion over terminology, application, and theoretical basis Burke et al.
With this approach, total daily CHO intake and its distribution over the day can be modified day-by-day and meal-by-meal i. Therefore, the achievement of high CHO availability defined as CHO stores available to provide the substrate needs of an event or training session is a key goal of competition nutrition and the reader is directed to reviews of the individualized competition needs across events in track and field Burke et al.
In addition to promoting training quality, undertaking sessions with high CHO availability can enhance the pathways of oxygen-independent glycolysis and CHO oxidation Cox et al.
The landmark studies in the field have typically manipulated preexercise muscle glycogen availability Hansen et al. However, it is now recognized that practical models of CHO periodization must extend beyond just manipulating preexercise muscle glycogen availability.
Accordingly, CHO availability is defined as the sum of the current individual endogenous i. According to this definition, it is possible to have insufficient CHO availability even if exercise is commenced with high preexercise muscle glycogen stores if an inadequate dose of exogenous CHO is consumed during prolonged exercise to sustain the desired intensity Coyle et al.
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.
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