The strategic combination of training and nutrition to obtain performance adaptations can be difficult to establish. This presentation will discuss how to periodize athletes' nutrition plans based on training cycles, training load, current health and performance goals to support their athletic performance.

Q&A for Session #4

  • What nutrition plan would you recommend for an athlete who needs to lose weight and maintain the energy requirements during pre-season or season?
    • Pre-season--it's easier to lose weight or change body compisiton at this time, during the pre-seasoon micor-cycle and manipulate the fat, protein, carb based on energy expenditure, and heavy traing day make sure glycogen is load up and have enough carb; on the lighter training day consume less carb and more protein and fat.
  • Whats your view on consuming starch based carbs like waxy maize and Vitargo?
    • Deteremine what you are trying to do; what's your training cycle, super hige intense not use, moderate or low would use.
  • What nutrition strategy do you use with the gymnasts you see?
    • Emphasizing more carb in pre-season; looking at individual demand and plan.
  • What energy systems would you say are most important for BJJ athletes or others in similar types of combat sports?
    • We are always using both cycles but it depends on the training. anaerobic dominant system but also use aerobic.
  • What are ideal times for training (i.e. morining, afternoon)? Are there any benefits with training in a fasted state?
    • What kind of athete and age? Not good for young athelte to do fasted training. No right or wrong for fasted training.
  • When are you recommending >40g carbs prior to exercise? 10-40g seemed to be on the lower end but I know it depends on context / the athlete. Also I’d love to hear a bit more about not fueling during a 2-3 hour run and why you recommend this. Thanks!
    • The body is so good at using fat as fuel and you can train the body to metabolize more fat or carb once you have train your body to do so.
  • How do you approach athletes when you notice characteristics of disordered eating, particularly in sports that are prone to developing disordered eating?
    • Have the discussion with the medical team and physical nutrition team, incorporating with the support with the team.
  • What are some specific examples of how you might periodize supplements?
    • Microsupplements--don't make the recommendation first; sports nutrtion-filling gap based on your dietary intake; caffeine, creatine,b-alanine...
  • Any guidelines for T2 diabetic masters Athlete (female, on meds well controlled) with carbs around moderate to high intensity training? No restriction on carbs per doctor but athlete is carb phobic.
    • Optimizing of blood sugar through food, consider sports nutrtion supplements to help stabilize blood glucose.