Nutrition Periodisation for Runners
In this episode we look at Nutrition Periodisation. You may not have heard of it, which is understandable as it is a fairly new concept. Think about your running, do you ever consider YOUR nutrition in relation to your running training calendar? Do you ever think about your food intake and its correlation with the various phases of your training for example pre-race phase or rest and active recovery phase? In this episode we discuss the phases of Nutrition Periodisation and how manipulating your nutrient intake could support YOUR training, resulting in physiological adaptations known to enhance running performance.
Defining Nutrition Periodisation and outlining its various titles. Nutrition Periodisation is interpreted in various ways, however it is outlined here as 4 phases throughout the calendar year. Moving on to suggest what an athlete’s training programme may look like during these 4 phases.
Outlining the other interpretations of Nutrition Periodisation including the physiological adaptations achieved through planned and purposeful manipulation of nutrition as well as exercise. Manipulating nutrition on a daily/weekly or over months/years is also discussed here as an approach to achieving physiological adaptations and enhanced performance.
Moving on to discuss the influence of nutrition periodisation on muscle adaptation with a focus on protein and antioxidants.
Thinking about the performance enhancing effects of nutrition periodization with carbohydrates being the principle macronutrient discussed. Strategic carbohydrate feeding is known to be capable of increasing the production of carbohydrate transporters in the digestive tract, thus increasing the amount of glucose transported into the bloodstream for readily available energy. But low carbohydrate feeding is also thought to enhance performance, this is also considered.
Looking at the 4 phases of nutrition periodization and thinking about WHAT food and nutrition to consider and WHY during each phase.
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.
Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
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Aileen and Karen