Primer phases, maintenance phases, diet breaks and refeeds as the tools we use that help you maintain the results you achieved in the fat loss phase s long-term. They're like breaks at the gas stations, mechanic, and rest stops.

Really, there are tons of variables here but generally, most will do best aiming to lose. Dropping below this rate of loss makes sense for those looking to build muscle simultaneously. Going above this rate makes sense for those with a lot of weight to lose.

For more on setting up macros during a fat loss phase, desired rate of loss, making adjustments, and more, check out The Complete Guide To Setting Your Macros For Any Goal.

Calorie cycling simply means that you have higher and lower calorie days throughout the week. There's nothing magic about calorie cycling for fat loss - if total calories consumed at the end of the week are the same, it won't make much difference whether you cycled calories our not you'll have lost the same amount of fat.

But since most of our online clients are chasing not just fat loss, but body composition improvements meaning that building or maintaining muscle is just as much a priority as losing fat , calorie cycling can help clients train harder, recover better, and end the diet with a better body composition.

This increase in calories will come primarily from carbs , as this will help refill your muscle gylcogen stores think: carbs that are stored in your muscle that help fuel your training.

If you're more concerned with lifestyle flexibility vs. optimizing your training, you'll likely want to use this over the weekend for a bit more food flexibility. To completely optimize your training and body composition changes, this can be a very effective approach.

Basically, we're increasing calories again via carbs on training days, and keeping them lower on rest days. All that said, none of this is one-size-fits-all.

Many of our clients find it easiest to be consistent just eating the same amount of seven days per week. That said, we usually want this to be somewhere on a 2.

That said, context is super important here. If you're already pretty lean and trying to get leaner it's likely that you'll just have to deal with a good amount of hunger. That's part of pushing your body below a "comfortable" level of body fat.

But when these are consistently high, adherence and results starts to suffer. A good rule of thumb we use for most online clients : weeks of maintenance for every weeks of dieting.

Diet breaks reduce hunger and have lots of psychological benefits that make it easier for you to be extremely consistent with your diet once you get back to it. The goal here isn't to gain or lose fat, simply to eat at your maintenance calorie intake.

Usually this increase in calories is coming primarily form eating more carbohydrates. As discussed before, muscle glycogen is essentially carbohydrate stored in your muscle and liver.

Having larger stores of this is beneficial to your ability to train hard. But of course, as carbs get more limited on a diet, muscle glycogen stores decrease, which in turn can hurt your ability to train hard. Taking a diet break allows you to refill muscle glycogen stores, and improve training quality dramatically.

A recent study on one week diet breaks by Jackson Peos and colleagues 1 seemed to show they're an effective tool to decrease hunger and desire to eat:. A decrease in hunger of course means that it will be easier to stick to your diet again once you get back to the Fat Loss Phase.

It may seem like taking a step back to take a diet break but really, they'll usually allow you to be done dieting sooner , because you're able to stick to the plan more consistently after taking a pit stop, rather than trying to grind it out.

The people you know who have been dieting for years , and still haven't achieved the results they want are also the ones that refuse to take a diet break. But along with the aforementioned ICECAP trail, we have a few others that are pretty promising. So the diet break group spent less total time dieting, but lost the same amount of weight as those who dieted non-stop.

This study had two groups on a diet. They alternated between the two until they had completed 16 total weeks of dieting. So it took them twice as long. At the end of the study, the diet break group lost more fat, more weight, and seemed to see less adaptation in their metabolisms.

This study took two groups through a 7 week diet. They followed this pattern for 7 weeks. Both groups lost about 5. But Group 2 was seemingly able to maintain more lean muscle mass during the seven diet - they lost less than a pound of muscle, while Group 2 lost nearly 3 pounds. So, these studies seem to show that taking diet breaks can lead to higher basal metabolic rate and maintaining more lean muscle - both of which equal a faster metabolism.

This pretty quickly puts you over your calorie goal, and isn't a realistic picture of how you need to eat long-term to sustain your results. Stick mostly to the foods you normally eat, just in greater quantities. When you try to work in too many calorically-dense foods, you can easily eat more calories but be less satiated than when you're on your diet.

Your body is holding more water, and your gut content has increased. If calories in are equal to calories out which is the goal in a diet break , you won't gain fat. Think of this time as practicing maintaining, refuel your body, and prepare mentally for the next fat loss phase.

Most individuals with. The worst thing you can do is go into the post-diet period without a plan. This is a sure recipe for rebounding weight. This is exactly where the reverse diet comes into play. We're bringing clients back to their new maintenance calories A.

P, and then seeing how high we can get maintenance calories within what's needed for the client without fat gain. The mistake a lot of people make is trying to reverse way too slowly, and often trying to stay at an unhealthy level of leanness.

This leads to months of wasted time that could have been productive training and making progress in the gym. The reality is, we all have a certain body fat percentage we need to be at to feel good, train hard, and actually allow our body to prioritize building muscle.

No amount of reverse dieting can make up for the fact that if you're sitting below this point, you won't build muscle, feel good, or have healthy hormones. Basically, being a bit more aggressive coming out of a diet to a degree makes sense. Problem is, if you're just reversing you out of a diet extremely slowly, you're still in a deficit for another weeks.

Unless your goal is simply to maintain, the sooner you can get back to productive training, the sooner we can get back to building the physique you want long-term.

Spending actual time eating more food and building muscle is the best way to increase your metabolism, and make getting lean easier in the future. Next time you get lean, you'll have more muscle mass even if you don't lose fat, INCREASE muscle mass decreases your body fat - which will make looking lean easier.

Reverse dieting is simply our way of finding how high we can push a clients calories post diet without them gaining excess fat. Makes it easier for clients who are content with their current bodies to keep their results - they know the most calories they can eat and maintain on.

It tells us where we need to set calories to hit a target rate of gain for clients entering a building phase. So when we start feeding you more and your body senses more energy coming in post-diet, your metabolism will start to speed back up again, because Since you're eating more, you'll have more energy.

will increase. Due to increased energy, you'll also like train harder and thus burn more calories. Many will add back some weight via muscle mass, muscle glycogen, and gut content. A heavier, more muscular body is one that'll burn more calories, both when moving and at rest.

So, what we're doing in the reverse dieting process is trying to match these gradual increases in metabolism with your calorie intake.

Let's dive in to a general outline of the reverse dieting process we use with most clients:. Let's say you started the diet 30 pounds heavier than you are now. but again, your metabolism slows across the diet. This means your new maintenance intake will be lower than your starting maintenance intake was so don't jump back to where your maintenance calories at the start of the diet were.

To make calculating your new maintenance easy, let's say you've been losing one pound per week for the last four weeks. And let's say you've been eating calories per day.

We prefer this large initial jump with clients , because being in a calorie deficit is very taxing both physically and psychologically. It's very stressful, and not something you want to spend unnecessary time doing. So we're going to bump you up close to your new estimate and maintenance as quickly as possible.

Here's what we're looking at with clients to gauge if the reverse diet is working:. Most men will gain about lbs. You're taking in more carbs, and eating more total food. Glycogen stores are being refilled - basically, your muscles are going to take in more carbohydrates, which are also going to soak up more water.

Plus, you literally just have more food weight gut content in your belly. The thing to realize is, this isn't fat gain. It's glycogen, water, and gut content. Here's how we have our online clients take measurements:. We're looking for these to more or less stay the same, except for the 2" below the navel - this is the measurement that's most reactive to gut content, so it's was normal for this to be up a bit.

This is how we get you to the point where you can maintain you current body composition at a higher calorie intake in the future, but you have to absolutely attack this process.

After week one of the reverse diet, we'll gauge how your body reacted to the jump in calories, and adjust accordingly. Typically, the first two weeks of the reverse, macros will stay the same. After the first week of initial increases, we're looking for measurements and weight to essentially stay stable during week two.

Given weight and measurements stayed stable OR biofeedback is still poor, we're going to add another calories depending on the size of the individual , and see how your body does with this. Through this entire process, we're constantly assessing your weight, body measurements, and biofeedback How's your training performance?

is hunger decreasing? How's your mood? How's your motivation? All things that should be improving as we're feeding you more and more. For some online clients , this process can continue for quite some time.

but most typically, it'll last weeks. Looking at protein quality especially in a building phase , most will start to implement more grains, and other plant-based sources that contain trace protein. We know that below this intake, hormone production is going to be less than optimal, and you're more likely to develop fatty acid deficiencies.

Think of. So if you're below this mark, bumping fat up to. If you're already consuming. As long as you can check these "threshold" boxes for protein and fat, increasing carb will produce the quickest improvements in how you feel as a client.

Typically, we'll increase carbs to 1. What we do from there is very much where the individualization aspect of online coaching comes in:. This seems to be the last place that said client loses fat from their body. after that, said client is content with their current level of leanness, and ready to focus on maintenance.

Conveniently, the last place we seem to lose fat from also seems to be the first place we regain it. for a photoshoot , living below it is not healthy or sustainable. So the reality is, occasionally clients will have to add back a bit of body fat in order to return biofeedback to healthy levels and quit feeling like a zombie.

If a clients' biofeedback weekly measures our clients submit for things like sleep, stress, motivation, mood, training performance, etc.

is still poor, they likely need to continue the reverse diet. so how do I actually apply all of these different phases to my own fat loss journey? Let's say you start Online Coaching with us. Lose that last 22 lbs that's been haunting you for years now since the birth of your most recent child.

You don't feel like you can be the mom you want to be, because of the way the extra weight saps your confidence. You want to be the example of strength and confidence for your kids to model as they grow up and right now you're not living up to that standard.

Again, this phase is all about building good habits around food choices, daily movement, building a diet structure specific to you, and recovering from your previous diet.

You've already tracked macros consistently, and have a good understanding of how to do so accurately. Our main focus is teaching you more about selecting filling foods with each meal to control hunger on the diet.

All of this means your Primer Phase is relatively short. This is where your body starts changing rapidly. We know that some "lifestyle flexibility" is important to you, but you're also willing to plan ahead and want to see your body change at a good clip, so we establish ~.

We set you up with a 6 1 macro split to allow for a bit more flexibility within your diet, while still pushing for relatively fast results.

After 10 weeks, you're right on track with 13 lbs lost but biofeedback has been rapidly declining the last few weeks. The next two weeks, your calories are set at your new estimated maintenance. By the time the diet break is over, you feel physically and mentally rejuvenated.

Same macro split and rate of loss targets as before. Over the next 8 weeks, you lose that final 10 lbs, and have officially achieved your fat loss goal. You feel lean, toned, and more confident than ever. By the end of 7 weeks, we've established the upper end of what you need to eat to maintain your current body composition.

As maintaining a lean physique has always been your biggest struggle, being coached through this phase is especially important. You spend the next 4 weeks "practicing maintenance" , and ensuring the you have all the necessary habits and lifestyle factors in place to maintain these results long-term.

From there, you graduate from coaching and go on to successfully maintain your results for life without us. And that is how you can use our phasic dieting method for more effective, healthier, and more sustainable fat loss.

Following this protocol, you'll have not only lost all of the body fat you initially set out to drop, but also maintained or even built lean muscle tissue and healthier hormones in the process. This is very similar to the path that many of our online clients follow, and we've seen it work time and again for some jaw-dropping physique transformations.

Our clients drink wine, eat carbs, and get to enjoy date night. I love simplifying the mysterious art and science of training and looking like it.

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Building The Female Physique Project type. The Fat Loss Triangle Of Awareness Personality-Based Dieting Project type. Nutrition For Aesthetics [Beyond The Basics] Project type. The purpose of this review is to define the concept of periodized nutrition also referred to as nutritional training and summarize the wide variety of methods available to athletes.

The reader is referred to several other recent review articles that have discussed aspects of periodized nutrition in much more detail with primarily a focus on adaptations in the muscle. The purpose of this review is not to discuss the literature in great detail but to clearly define the concept and to give a complete overview of the methods available, with an emphasis on adaptations that are not in the muscle.

Whilst there is good evidence for some methods, other proposed methods are mere theories that remain to be tested. The term nutritional training is sometimes used to describe the same methods and these terms can be used interchangeably. In this review, an overview is given of some of the most common methods of periodized nutrition including 'training low' and 'training high', and training with low- and high-carbohydrate availability, respectively.

In addition to 'train low' and 'train high', methods have been developed to 'train the gut', train hypohydrated to reduce the negative effects of dehydration , and train with various supplements that may increase the training adaptations longer term.

Which of these methods should be used depends on the specific goals of the individual and there is no method or diet that will address all needs of an individual in all situations.

For application, it tends to be best when performed with 2 consecutive days in a row rather than 1. You may have these every 5 days, 7 days, 10 days, 14 days, or even 21 days. Diet breaks are typically days long.

This is where we have a true break from the diet by taking 72 hours or more of eating more calories, ideally just like you would do with a refeed increasing to maintenance via carbohydrates.

The reason for this is because carbs are going to be stored as muscle glycogen predominantly and are more unlikely to store as fat, compared to what an increase in calories via fat would do.

All the benefits discussed above with the refeeds, apply here but typically in a greater amount, as you can imagine. For application, these tend to be needed far less often because of their duration.

What I tend to find is that people with more muscle tissue on their bodies, going into a more aggressive deficit, or who simply accumulate diet fatigue faster, need these diet breaks more frequently.

Short term periodization is simply using those refeeds and diet breaks in a cyclical structure on a monthly basis. This is the act of planning your refeeds, calorie cycles, and diet breaks out in advance and then following a methodical approach in executing them.

I suggested multiple strategies above and they all fall into this category. Next are maintenance phases or blocks.

This falls into short term periodization and long term periodization, because how long that maintenance phase is depends on the next goal. Here, you would take a longer maintenance phase, somewhere between weeks, before returning back to another deficit to try and lose weight again.

Example of a couple clients I have in this position right now:. The reason for this goes beyond just making summer time flexibility easier, which is super important… it is also in place because you cannot continually diet!

Stressing the body out for no good reason! The way you adjust your long-term periodization plan both quarterly and yearly should be based somewhat on the social obligations you have over time.

Worldwide pandemic that allows you to stay home and control your diet completely? The list goes on… but there are things bound to come up and many of them will make a difference in how effective the diet will be. Some will allow greater compliance and better results.

Others will make adherence 10x harder and results more difficult to come about. If you look at your calendar and factor these in, you can plan diet breaks and maintenance phases in the right spots. For those looking to gain muscle, too, you can plan your cut in the easiest time to adhere, the times where you have complete control, and save your maintenance and gaining phases for the times where you have a lot going on or need a little more flexibility.

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Scratch that, it needs to be 3-days 72 hours. REFEEDS A refeed is classified as days of eating at or slightly above maintenance, via an increase in carbohydrates.

DIET BREAKS Diet breaks are typically days long. Are you attending or in any weddings? Big birthdays coming up? Camping trips? Summer break with your kids? High stress season at work? Starting a business? Nothing at all, with plenty of time to plan ahead? Pinpoint all your social obligations over the course of the year.

Set up your diet phases where you have complete control and optimal adherence. Determine your caloric intake. Set dates and durations for maintenance phases. Plan for an aggressive, then gradual, reverse diet to transition from those cutting to maintenance phases.

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Nutritional Periodization For Fat Loss. December 20, Written by Cody McBroom. But what about you? This calls for Nutritional Periodization, too. In other words… You need to plan out when the diet begins, how long the diet lasts, how hard you will be dieting Aggressive deficit?

PRE-DIET PHASE BODY PREP This is something not enough people think about and not enough coaches implement. We NEED to manage prior stress before creating new stress. The Mini Cut This is where we spend weeks cutting, aggressively. In this case, we cut hard and get the job done as fast as possible so we can bring you back up to maintenance calories as soon as possible.

The Fast Track This is where we spend a minimum of weeks, but more likely weeks, dieting for fat loss. We do create a physically noticeable deficit, we do push your body a bit harder, and we really do get after it, but it is not as harsh or aggressive as the mini cut because you have more weight to lose overall than that individual and because we more time to work with.

This is the most common and in my opinion the best route to take. Our goal for fat loss is about lbs per week for most individuals and this comes when you have 20lbs. or less to lose.

Slow and Sustainable This is for our clients who have more than 20lbs. See here we will be anywhere between 0. Slow, steady, and sustainable. This one will need the next, optional, phase in many cases. This is when we put nail in the coffin, in a way. MUSCLE BUILDING PHASE OPTIONAL This is the phase where we change our goals, a bit.

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Think of. So if you're below this mark, bumping fat up to. If you're already consuming. As long as you can check these "threshold" boxes for protein and fat, increasing carb will produce the quickest improvements in how you feel as a client.

Typically, we'll increase carbs to 1. What we do from there is very much where the individualization aspect of online coaching comes in:. This seems to be the last place that said client loses fat from their body.

after that, said client is content with their current level of leanness, and ready to focus on maintenance. Conveniently, the last place we seem to lose fat from also seems to be the first place we regain it.

for a photoshoot , living below it is not healthy or sustainable. So the reality is, occasionally clients will have to add back a bit of body fat in order to return biofeedback to healthy levels and quit feeling like a zombie. If a clients' biofeedback weekly measures our clients submit for things like sleep, stress, motivation, mood, training performance, etc.

is still poor, they likely need to continue the reverse diet. so how do I actually apply all of these different phases to my own fat loss journey? Let's say you start Online Coaching with us.

Lose that last 22 lbs that's been haunting you for years now since the birth of your most recent child. You don't feel like you can be the mom you want to be, because of the way the extra weight saps your confidence.

You want to be the example of strength and confidence for your kids to model as they grow up and right now you're not living up to that standard.

Again, this phase is all about building good habits around food choices, daily movement, building a diet structure specific to you, and recovering from your previous diet. You've already tracked macros consistently, and have a good understanding of how to do so accurately.

Our main focus is teaching you more about selecting filling foods with each meal to control hunger on the diet. All of this means your Primer Phase is relatively short. This is where your body starts changing rapidly. We know that some "lifestyle flexibility" is important to you, but you're also willing to plan ahead and want to see your body change at a good clip, so we establish ~.

We set you up with a 6 1 macro split to allow for a bit more flexibility within your diet, while still pushing for relatively fast results. After 10 weeks, you're right on track with 13 lbs lost but biofeedback has been rapidly declining the last few weeks.

The next two weeks, your calories are set at your new estimated maintenance. By the time the diet break is over, you feel physically and mentally rejuvenated. Same macro split and rate of loss targets as before. Over the next 8 weeks, you lose that final 10 lbs, and have officially achieved your fat loss goal.

You feel lean, toned, and more confident than ever. By the end of 7 weeks, we've established the upper end of what you need to eat to maintain your current body composition.

As maintaining a lean physique has always been your biggest struggle, being coached through this phase is especially important. You spend the next 4 weeks "practicing maintenance" , and ensuring the you have all the necessary habits and lifestyle factors in place to maintain these results long-term.

From there, you graduate from coaching and go on to successfully maintain your results for life without us.

And that is how you can use our phasic dieting method for more effective, healthier, and more sustainable fat loss. Following this protocol, you'll have not only lost all of the body fat you initially set out to drop, but also maintained or even built lean muscle tissue and healthier hormones in the process.

This is very similar to the path that many of our online clients follow, and we've seen it work time and again for some jaw-dropping physique transformations. Our clients drink wine, eat carbs, and get to enjoy date night. I love simplifying the mysterious art and science of training and looking like it.

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How To Use Nutrition Periodization For Fat Loss. The Phasic Dieting Method is what you're missing. Following the "traditional" approaches usually results in one of two outcomes: 1. This is exactly why we created this unique phasic dieting approach.

WHAT IS PHASIC DIETING? So you're probably thinking so how do I actually apply this method to myself? PHASE 1: THE PRIMER PHASE 📈 If you're new to tracking macros something we require all of our online clients to do or the lifestyle required for physique development, trying to jump right into a fat loss phase will set you up for almost immediate failure.

THE PRIMER PHASE - OVERVIEW: The goal here isn't to lose fat. This starts with CREATING YOUR TAILORED DIET STRUCTURE One of the biggest keys to fat loss success is individualization - the diet needs to fit your unique goals, current body composition, hormones, and more.

The key things we take into account when building an online client's nutrition protocol: Lifestyle Dieting history Food preferences Personality type Desired rate of progress Stress levels Career Current biofeedback Time investment Activity levels Preferred style of training This ensures that out of the gate, your diet is not only one you can actually stick to for the duration of the fat loss phase, but also one that will yield the best possible physical result.

TEACHING YOU BETTER FOOD SELECTION FOR YOUR GOALS First, you need to understand that a healthier body is a more responsive body. Non-exercise activity thermogenesis N. This is another common reason people can eat very low calories and still not lose fat.

PHASE 2: THE FAT LOSS PHASE 🔥 This is only phase of phasic dieting most are already well versed with. THE FAT LOSS PHASE - OVERVIEW: Look at fat loss like a roadtrip THE FAT LOSS PHASE - DEEP DIVE: 1. RATE OF LOSS IN THE FAT LOSS PHASE Really, there are tons of variables here CALORIE CYCLING IN THE FAT LOSS PHASE Calorie cycling simply means that you have higher and lower calorie days throughout the week.

The purpose behind and the process of nutrition periodization entails strategic planning and adjusting certain variables to optimize results. Alright so now that we know what nutrition periodization is and what the main dieting phases are, how do we apply that to our goals and where do you begin with tackling those goals?

Your why will be what you lean on when things get tough. For example: If you want to lose weight so you can be a better version of yourself and live a longer, healthier lifestyle for yourself, kids, grandkids, etc. NOT the fact that you want to look good naked.

Maybe, maybe not which is why we encourage all clients to find their WHY before starting any type of dieting phase. So ask yourself how this goal serves you now.

Before we get into the details here is a template for a basic nutrition periodization plan and how we typically structure things here at Clar-e-ty:. We believe in prioritizing and advocating for the overall health of our clients before we start diving into things like cuts because once the little nuances are taken care of, oftentimes the results are going to happen organically.

Your body's maintenance calories are its equilibrium. Your maintenance calories are specific to you and based on things like your basal metabolic rate and activity level.

Maintenance is where we should try to shoot to live for the majority of our lives. We encourage clients to get comfortable living at maintenance for the longest period of time possible since maintenance is essential for a thriving mind and body.

Living at maintenance also allows you to achieve body recomp at higher calories, build sustainable eating habits, give your metabolism time to repair and recover from dieting, and gives you the opportunity to be more successful in a cut or gaining phase down the road. So how do you know if a maintenance phase is right for you?

And now for one of our favorite goals. Again, maintenance is where people need to spend the majority of the year if not the majority of their lives. An active fat loss phase requires you to be in a calorie deficit to achieve a goal of weight loss. Some important things to ask yourself before a cut include:.

Have you dieted in the past 6 months? Are your stress levels under control? Is your general mood good? Do you have your period females? Do you have morning wood males? If the answer is no to any of these questions, then it's probably not the best time for you to cut.

Are you eating your body weight in grams of protein and g of fiber daily? Are you consistently moving your body in some type of way daily? Is this the right time for you to cut? If you have a big trip coming up it might not be the best time for you to cut because it will be harder for you to adhere to lower calories while on vacation.

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In other words… You need to plan out when the diet begins, how long the diet lasts, how hard you will be dieting Aggressive deficit? PRE-DIET PHASE BODY PREP This is something not enough people think about and not enough coaches implement.

We NEED to manage prior stress before creating new stress. The Mini Cut This is where we spend weeks cutting, aggressively. In this case, we cut hard and get the job done as fast as possible so we can bring you back up to maintenance calories as soon as possible.

The Fast Track This is where we spend a minimum of weeks, but more likely weeks, dieting for fat loss. We do create a physically noticeable deficit, we do push your body a bit harder, and we really do get after it, but it is not as harsh or aggressive as the mini cut because you have more weight to lose overall than that individual and because we more time to work with.

This is the most common and in my opinion the best route to take. Our goal for fat loss is about lbs per week for most individuals and this comes when you have 20lbs. or less to lose.

Slow and Sustainable This is for our clients who have more than 20lbs. See here we will be anywhere between 0. Slow, steady, and sustainable. This one will need the next, optional, phase in many cases.

This is when we put nail in the coffin, in a way. MUSCLE BUILDING PHASE OPTIONAL This is the phase where we change our goals, a bit. Everything You Need to Finally Hit Your Goals:.

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Morton is with the Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Liverpool, United Kingdom. Burke is with the Australian Institute of Sport, Belconnen, Australia; and the Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Australia.

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in International Journal of Sport Nutrition and Exercise Metabolism. Trent Stellingwerff Trent Stellingwerff Canadian Sport Institute Pacific Athletics Canada University of Victoria British Columbia Search for other papers by Trent Stellingwerff in Current site Google Scholar PubMed Close.

James P. Morton James P. Morton Liverpool John Moores University Search for other papers by James P. Morton in Current site Google Scholar PubMed Close. Louise M. Burke Louise M. Burke Australian Institute of Sport Australian Catholic University Search for other papers by Louise M.

Burke in Current site Google Scholar PubMed Close. In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF.

Abstract Full Text PDF Author Notes. Assessment of any nutrition ergogenic aids that synergistically match the macroperiodization. What are the EA requirements of this macrophase?

Ensure adequate EI for optimal EA. If required, assess RED-S status indicators as outlined by Mountjoy et al. Are changes even necessary?

Strategic team discussions around risk and reward to optimize body composition targets, and develop an individual profile. Are there any macro health considerations? Consideration of any nutrition ergogenic aids that synergistically match the mesoperiodization.

What are EA requirements of this mesophase? If a competition block many competitions over several days to weeks , what are the chronic to acute recovery requirements?

During heavy competition phases, extensive logistical planning and practice is required for general, competition, and recovery nutrition interventions. What environmental training interventions are being implemented in this phase? Environments heat, cold, and altitude dictate implementation of various periodized nutrition interventions e.

Consideration of any nutrition ergogenic aids that synergistically match the microperiodization. What are the EA requirements of various different types of training days? Ensure adequate EI for optimal EA, appreciating that there may be day-to-day EEE and EI variability.

What is the typical training day schedule? What are the acute recovery requirements from a single competition? Generally, all recovery interventions are optimized during rounds of a competition, or throughout a competition, block to maximize subsequent performance.

What are the training or competition specific interventions to optimize performance? from tapering to warm-up to sport psychology Competition phase tends to offer unique nutrition periodization challenges, such as body comp optimization during tapering, optimizing recovery protocols, to acute competition specific ergogenic aids e.

Periodization of Energy Intake 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.

Figure 2 —Schematic overview of the potential cell signaling pathways regulating the enhanced mitochondrial adaptations associated with training with low CHO availability. Table 2 Overview of Practical Approaches to Manipulate Endogenous and Exogenous CHO Availability Within CHO Periodization Strategies.

CHO intake is then withheld in recovery or suboptimal intakes occur such that a second session is completed in the afternoon or early evening with reduced preexercise CHO availability.

Depending on the timing of both sessions, the total time considered in a state of low CHO availability could range from 3 to 8 hr. Hulston et al. This approach would predominantly target reduced liver glycogen associated with fasting in the overnight period though depending on the CHO intake consumed in the recovery period after the last training session, pretraining muscle glycogen may also be considered low.

Akerstrom et al. CHO intake is then withheld in recovery or suboptimal intakes occur such that a second session is completed on the subsequent morning with reduced preexercise CHO availability. Depending on the timing of both sessions, the total time considered in a state of low CHO availability could range from 8 to 14 hr.

The interactive effects of changes in substrate availability may sustain the postexercise upregulation of cell signaling e. The sleep-low train low model has been associated with improved exercise performance in trained triathletes. Bartlett et al. Costa et al. In this model, an initial train high session may be completed to promote training intensity and duration followed by a second train low session that is performed 24—48 hr later with reduced CHO availability.

The second session may have arisen as a result of a combination of sleep-low, recover low, and a low daily absolute CHO intake. Impey et al. Figure 3 —Supplement individualization and piloting framework, including potential data collection variables to help inform protocol and efficacy.

Fat: a Relatively Unlimited Fuel Source and Driver of Adaptation 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.

Conclusions and Future Directions 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.

x Crossref Burke , L. x false. PubMed ID: Rauh , M. PubMed ID: false. PubMed ID: Stone , M. Stellingwerff tstellingwerff csipacific. ca is corresponding author.

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