Furthermore, the impact of nutrition on training adaptation and performance needs to be recognized. The International Association of Athletics Federations Nutrition Consensus presented the first formal opportunity to provide theoretical guidelines for nutrition periodization, with suggestions of the approximate energetic and macronutrient demands of different training phases within a yearly periodized training plan Stellingwerff et al.

By extension, given the unique demands of all athletic disciplines and events, it is beyond the scope of this review to highlight every potential nutrition periodization approach.

Instead, we will focus on a general framework highlighting the various considerations in the implementation of periodized nutrition. This review will then highlight an emerging nutritional periodization concept around the various approaches to carbohydrate CHO and fat periodization; from a macrocycle weeks to months; e.

For example, optimizing protein PRO intake, PRO quality, and timing achieves only a minor adaptive hypertrophic response without the potent stimulus of resistance exercise.

However, nutrition serves an important function given that elite athletes have — eating occasions per year, whereas training — times. Accordingly, Figure 1 highlights a theoretical framework that is fundamental for the prioritization and optimization of nutrition periodization that practitioners can apply to a myriad of nutrition interventions.

First, the coach and the entire support staff should have a full and comprehensive understanding of the event-specific physiological, neuromuscular, structural, and psychological determinants for success.

Second, the performance gaps of the individual athlete should be quantified as best as possible against these performance determinants.

From this construct, the coach will strategically develop the various macro- months to years , meso- weeks to months , and microcycles days to within days aspects of training periodization and its specific sessions, using these as to bridge between the goals and the gap.

The periodized training schedule provides a framework for the sports nutrition professional to match nutritional strategies to support training outcomes. Table 1 highlights the rationale involved in implementing macro-, meso-, and microperiodized nutrition recommendations.

Conversely, Figure 1 outlines the process and highlights several periodized nutrition examples, such as the macronutrient CHO and PRO , micronutrient iron , and ergogenic aid creatine examples of macro-, meso-, and microperiodization, respectively.

However, the narrative of this review will exclusively focus on energy and CHO periodization. Citation: International Journal of Sport Nutrition and Exercise Metabolism 29, 2; Energy intake EI is a primary nutritional characteristic as it a establishes the baseline from which intakes of the macronutrients including muscle substrates are derived, b influences the capacity of the diet to achieve micronutrient targets within nutrient-density constraints, and c allows the manipulation of physique via the interaction of training and energy balance.

In addition, some athletes may desire to manipulate their EI in attempts to alter physical and structural characteristics e.

Accordingly, energy manipulations should be strategically integrated into the annual plan to minimize the effects on training quality or competition performance, and strategies should aim to maintain sufficient energy availability EA to reduce the acute and chronic issues associated with the development of Relative Energy Deficiency in Sport [RED-S; Mountjoy et al.

For a specific review of low EA and RED-S in track and field athletes, the reader is referred to review by Melin et al. To undertake periodization of EI, the nutrition professional and coach need to undertake a full audit of step 3 within Figure 1 of our framework through a nutrition lens.

This assessment should include estimations of total caloric and substrate utilization for each unique type of workout, which then influences the fluctuations or manipulations of energy and macronutrient intake that needs to be integrated into daily eating patterns, as well as an appreciation of these elements over a given training meso and macrocycle.

Many indirect protocols can be implemented to provide information on energy expenditure of exercise EEE and fuel use; these include indirect calorimetry to estimate fuel utilization linked to internal load e. It should be stressed, however, that accurate measurements of EI Larson-Meyer et al. However, having an understanding of general needs and how they fluctuate can allow the athlete to develop behavioral practices that allow EI to track with EEE e.

The emerging concept of periodization of body composition allows characteristics to be manipulated within an individualized range across different phases of the annual plan according to short- and long-term issues of training adaptation, health, and performance Heydenreich et al.

Further metabolic enhancement can also occur by improving the delivery of nutrients and oxygen to the working muscle, reducing the accumulation of by-products that might disturb cellular homeostasis or metabolic regulation, or improving the efficiency economy of these pathways to produce ATP across a range of absolute and relative exercise intensities.

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.

The result is an increase in fitness. By following a model that focuses on proactive periodization and recovery, you can reap the rewards of improved performance without injury or overtraining. It does not matter which recovery method or system you choose. The important thing is that you make recovery a priority.

Remember, recovery is needed in order for your body to improve. Also, be sure to account for other stressors or time commitments that increase your stress, such as career, family, travel, or social engagements.

Although it may not seem apparent, these add to your overall training load stress response and should be minimized when your physical training load is high in order to ensure a faster recovery from training.

Overtraining, also known as underrecovery, and injury are common among athletes. Whether you are just beginning your athletic career, if you are an Olympic medalist, you are likely to fall victim to one of these at some point in your athletic career.

Following a well-periodized training program is extremely important in the prevention of underrecovery or injury, but their occurrence may sometimes be out of your control. If you choose to follow a less periodized, more random training program, you may subject yourself to a higher risk of overtraining and injury.

This could result in an unplanned break or, quite possibly, in forfeiting your entire competitive season. Properly planned recovery becomes extremely important during training, whether it is recovery days, weeks, or cycles.

There is a limit to your capacity to endure and adapt to intense training. Once this threshold is crossed, your body fails to adapt and your performance declines rapidly. The term overtraining itself is fraught with controversy and confusion.

The following definitions are commonly used when discussing overtraining:. There are many causes associated with overtraining, but the primary cause is a poorly planned training program.

The main culprit is a rapid increase in training volume and intensity, combined with inadequate recovery and rest. Other types of stressors, such as competitions, environmental factors, psychosocial factors, improper nutrition, and travel, can increase the stress of training and contribute to overtraining.

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In , it hosted the first meeting on Nutrition for Athletics in Monaco, followed by an update in These statements were underpinned by review papers, published in special issues of the Journal of Sports Science [ Suppl 1 and Suppl 1 , respectively].

Indeed, in the decade since the last IAAF consensus meeting, a range of new developments in sports nutrition has been recognized globally by expert bodies such as the American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada Thomas et al.

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.

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.

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loop course in elite races. Lower especially in hot drinking may frequent small frequent small sweat rates with weather negate benefits in intakes of CHO- intakes of CHO- slower pace in elite runners containing fluid containing fluids longer races may towards a race within the race mean drinking to plan plan thirst may underpin race plan Special issues for hot Consider pre-race pre-cooling with ice Consider pre-race pre-cooling with ice slurry in addition to weather events slurry in addition to external cooling external cooling strategies, but take care with pacing strategies.

strategies if significant thermal Consider pre-race hyperhydration if large fluid deficit is challenge is anticipated. Consider pre-race hyperhydration if Adjust fluid intakes during event where possible in view of large fluid deficit is anticipated.

increased sweat losses. Adjust fluid intake during event where possible in view of increased sweat losses. General guidelines can be found in more detail in Thomas et al. Performance supplements and sports foods that may achieve a marginal performance gain in Athetics events as part of a customized and periodized training and nutrition plan.

Adapted from Peeling et al. Readers are referred to Burke et al. A theoretical model highlighting periodization considerations for three common nutrition interventions of carbohydrate CHO , protein PRO and iron in relation to the Athletics event performance determinants.

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Covering every sport from football and golf to track and field and martial arts, this book addresses the true needs of athletes who are training and competing on a consistent basis. Nutrition Periodization for Athletes shows you how to gain a competitive edge by using the newest techniques that sports science and research has to offer.

Depending on your sport, your nutrition goals may include losing or gaining weight, decreasing body fat and increasing lean muscle mass, reducing inflammation and free radical production, or improving blood lipids.

This "guide" provides athletes with everything they need to understand the concept and implement it during daily training. Within six chapter the author gives you all the tools to apply the strategy to a variety of sports and no matter what level of athlete you are, the book covers optimal fueling plans for everyone striving for peak health and performance.

Also, the fact that Bob Seehobar also practices what he preaches being an athlete himself makes the whole process much reletable to us TheIronYou where we are our own rat-laboratory. The Iron You You can get a copy of this book at amazon.

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Nutrition For Endurance Athletes An Evidence Based Approach. In a lot of sports,…. Have you quit yet? You deserve MORE. ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But….

How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]. Discovering True Human Optimization [Harsh Reality]. Optimizing Nutrition for Muscle Growth. What is Mobility?

If your goal is fat loss, you NEED to incorporate mobility…. I just started my diet a couple days ago, to…. Low Calorie Foods That Fill You Up. When you think about hunger, what comes to mind?

Pain in your abdomen or a…. Should YOU Be Eating Dairy? Does It Ruin Your Progress? Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and….

Research Roundup Exercise Order and Fast vs. Slow Weight Loss. Fasting before cardio will burn more body fat. Plain and simple, this is just…. Mini Cuts… Secret To Fast Tracking Your Results?

Or All Hype? How To Count Your Steps For Weight Loss. Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…. Train Like an Athlete. For many reasons, everybody should aim to train like an athlete. First of all would…. How Much Protein Is Too Much? A Strong Case For Tracking Macros.

Understanding Gut Health How Your Gut Determines Your Health. We covered probiotics a few weeks ago, which just barely scratched the surface of gut…. Take Advantage of Our Personal Trainer App with These 13 Tips. The "Body Fat Set Point"….

Myth or Truth? The body fat set point… Myth or Truth? Such a great topic, also a really controversial…. The 10 Rituals For Better Living. Your Gut The 2nd Brain Determines Body Fat, Health, Disease and More….

Top 3 Micronutrients You Are Missing, Yet Desperately Need. Why YOU Are Not Getting Results. I think everyone, at least once within his or her training history, has been stuck….

Have you ever heard this analogy? Or even worse,…. Fad diets do work, at first. And then the results slowly taper off until they…. The TRUTH About Meal Timing.

I get so many…. LESS THAN 2 WEEKS OUT!!!! I think it finally hit me that I will…. Everything You Need To Know About Carb-Cycling. Growth must be forced. This is going to be short, to the point, and powerful….

Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…. Clean Eating VS. Tracking Macros. Cracking The "Carbohydrate Code". I get a ton of nutrition questions on a daily basis, but the topic that…. Making enough time for fitness seems to be a pretty common roadblock amongst people.

CLAIMING MY POWER. Functional Upper Body Training Session [Full Workout Explained]. The Repeated Bout Effect Is Muscle Damage A Good Thing…?

What is the repeated bout effect? The repeated bout effect RBE occurs when a single…. What Becoming an IFBB Bikini Pro Taught Me. Dieting down to get stage lean might be one of the most strict diets on…. The Final 10lbs….

Precision comes into…. What To Do After The CrossFit Open. One of the biggest mistakes I see in the training world with clients… is training,…. The Ultimate Kettlebell Workout Guide. How To Lean Bulk Properly Build Muscle, Without Gaining Fat. Table of Contents What Is A Lean Bulk?

What Is Dirty Bulking? Who Should Lean…. Is It Healthy To Be A Vegetarian? Putting Ethics Aside. What is the healthiest way to eat? What is the best way to eat to….

There are 4 key parts of health and longevity promotion and today we are discussing…. The 10 Diet Commandments. In honor of the one of the greatest hip-hop artists to ever touch the…. The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress.

When it comes to increasing muscle mass and getting stronger, there are a number of…. Training To Failure Yes or No? and New Year Resolutions How To Not Fail — February Research Review. It went…. Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

Maya Angelou has a famous quote,…. Intermittent Fasting — Everything You NEED To Know. Recovery Discover What Actually Determines Your Results. How To Change Your Behaviors and Lose More Weight.

We appear to be going about health and weight loss all wrong. As nutrition coaches,…. Something I hear quite often, people are asking to get on the…. Plain and simple, this…. Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans. Is Flexible or Rigid Dieting Better For Weight Loss?

People who use a flexible diet…. The New Year is upon us, which means its resolutions time. How To Use A TDEE and BMR Calculator To Lose Weight. How To Use TDEE and BMR Calculator To Lose Weight BMR Basal Metabolic Rate and…. How To Properly Warm Up, For Strength Training. But Where Do I Start…?

Most people…. Why You SHOULD Drink Coffee… [Myths vs. Time to Take Action! These past few weekends I have had the opportunity to learn and hang with some….

This actually comes straight out of a…. Your efforts need to match your goals. I attended a webinar recently and the speaker…. Why You Are Fat, Lazy and Tired All The Time. Nutrient Timing What The Science Actually Tells Us. calories out….

Ready, Aim, FIRE. There is…. Concurrent Training: A Practical Guide, Backed By Science. How Sore Should You Be After A Workout? Many people question whether or not getting sore after a workout training session is a….

How To Naturally Boost Your Testosterone Levels. How Your Testosterone Levels Impact Muscle Growth. Are Body Fat Machines Accurate? Why you hate Monday. Hating Monday is a sign that you have a lack of…. Being awesome is to say the least, well its awesome.

So in my opinion everyone…. Fit over One thing I always hear in the gym that irritates the hell out of me…. The Definitive Guide To Thyroid Health. I put this as number one because it is obvious but not done….

Cardio vs. Which is better for fat loss or improved body composition? As with…. Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…. Nobody is Self-Made. How to Create A Fat Loss Meal Plan.

First we need to define and differentiate the different kinds of diets you can follow…. EPISODE 8: Trust The Process. Week 7 is complete, week 8 is here and my physique show feels like it….

Cardio 8 Proven Methods To Upgrade Your Conditioning. Cardio is something that most of us avoid, some of us hate, and very few…. Training Volume: How Many Sets Per Week is Enough? The Volume Landmarks The optimal amount of volume is going to be somewhere between the….

NOT a cheat day! My Diet Story. The Good, The Bad, The Ugly…. I know…. Two-A-Day Training: Is More Better? Or Destructive? Training twice per day, also known as two-a-days, stems from the idea that more is…. Top 3 Overrated Fads, in the Diet World. Today my goal is simple and hopefully a quick one… That is to break down,….

Does Cortisol Affect Fat Loss? Yoga For Meatheads Should Weightlifters Do Yoga? Many guys and even gals who are into strength training switch off when they hear….

Success is how you SEE it. What is the easiest diet to stay on? Over million google searches tells us that this is one of the most commonly asked….

Better Gut, Better Abs. Today, you will learn 5 ways you can burn more fat on a daily basis……. Steps to Success. Diet Breaks: Defined and Applied. Today we are going to talk about how you can maximize the effectiveness of your…. How to Build Lasting Habits, While Breaking The Ones Holding You Back.

Second podcast. Just being honest. Well, let me give…. Body Fat Overshooting Post Diet Consequences. We live in what feels like the peak of a fad diet culture, where media…. The 1 Thing Holding Us Back. How Low Can You Take Your Calories? People want to lose weight as fast as possible, but at some point it becomes….

What Are The Health Benefits To Eating Organ Meat? Food fads come and go. An acai bowl one year, hemp hearts the next. Quick Fix For Low Back Pain. Low back pain is probably one of the most common issues of pain within the….

This is not a guide for how to quickly lose 10 pounds of fat, so…. This could be…. Are you eating enough? This is a question that I personally have had to ask many clients, even myself…. The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle. Sometimes the most important thing in life is to simply just be a good person…….

The Complete Guide To Using Cluster Sets What? Cluster Sets are a training method that has been around for a VERY long period….

Superfoods Fact or Fiction? Intermittent Fasting. The Definitive Guide To Creatine Monohydrate. LEAVE A LEGACY, LIVE FOREVER. The Ultimate Evidence Based Supplement Guide.

When I decided to write this article, my first thought was actually just being surprised…. Can You Drink Alcohol and Lose Fat?

Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes! Metabolic Adaptation and Concurrent Training [October Research Round Up]. Getting Through The Holidays [Without Ruining Your Progress]. The holidays are a time for friends, family, and yes, lots of good food!

Does Caffeine HELP or STOP Fat Loss? Caffeine can help you burn fat… But wait it can mess with your adrenal glands…….

Or Vital For Health? Organic food…. Is it worth the extra money? Will you get sick and diet if…. Eliminating Your Cravings, For Good 5 Simple Strategies. When fat loss is the goal, cravings can be your worst nightmare… and even when….

Power List. One of the most SIMPLE things you can do to get more shit…. How Hormones Influence Fat Loss and Muscle Growth. Designing The Perfect Workout Finisher.

First — what exactly IS a finisher? The majority of the people I work with, including myself, want to lose body fat…. EPISODE 2: Determination Leads to Success. Week 1 is complete! And DAMN…. That was a long week!

But the best feeling….