Nutrition
Q . What is periodised nutrition or nutritional training ? I ’ ve also heard athletes talk about “ training low and competing high .” what is this ?
A . Before embarking on any nutritional strategy during training , one needs to determine the goal of the specific training session or training season . The primary goal of a training diet is to provide nutritional support for an athlete to stay healthy and injury-free while helping the body to adapt and improve fuel usage for peak performance during races . Nutrition periodisation is used to describe changes in nutritional intake in response to certain periods of training . For example , during certain periods of training there is a focus on weight management and lower energy intake , whereas during other periods there is a focus on recovery and performance and higher carbohydrate intake .
As we learn more about how the body responds to training , it is becoming increasingly clear that in some instances one might get better results during races if one is not fully fuelled during certain periods of training . This can mean training while fasting , or low carbohydrate intake in and around certain training sessions . “ Training low , competing high ” refers to an acute pattern of dietary periodisation during which an athlete follows a short-term high-fat , low-carbohydrate diet while training , and reintroduces carbohydrates after this period ; or training in a naturally lower glycogen or fasted state such as first thing in the morning ( before eating ). During these sessions , the goal is for the body to adapt to using fuel better , and not to perform at one ’ s best . Carbohydrates are then re-introduced before a race (‘ competing high ’).
In some instances , you might need to perform at your best during certain training sessions and will then have to use a nutrition strategy that provides fuel before , during and after training ( as you would during races ) for optimal performance and recovery . Overall , for any strategy to be effective , it needs to be well planned and individualised . A dietician with a special interest in sports nutrition will be able to provide a personalised plan based on your unique training and nutritional needs .
Take home message : Periodised nutrition refers to changes in nutritional intake during different cycles of training and races to help the body to improve adaptations to enhance performance .
Q . Should endurance athletes follow a high fat ketogenic diet , or a high-fat , low-carbohydrate diet ?
A . Endurance athletes can develop the ability to use fat as a fuel as an adaptation to their training . In recent years , there has been an interest in strategies to further up-regulate the use of fat as fuel for exercise . Ketogenic diets are a variant of high-fat diets and have increased in popularity in recent years . Nearly all ketogenic diets contain at least 70-80 % of their daily kilojoules ( calories ) from fat , moderate amounts of protein ( 20-25 %) and very little carbohydrate ( 10-40g per day ). This diet leads to a greater reliance on ketones as fuel . While physiological changes may take place and the body can adapt to using ketones as fuel , the verdict is still out as to whether it leads to enhanced performance .
A study of well-trained endurance athletes by demonstrated that a ketogenic diet can improve exercise endurance and performance , while a study in Olympic-calibre race walkers failed to show an increase in performance . Other studies have shown that well-trained , fat-adapted ultra endurance athletes can benefit from this nutritional strategy . The available evidence is limited and mixed , and more research needs to be done before appropriate recommendations can be made regarding the use of high-fat diets for athletic performance . If you wish to follow a ketogenic diet , contact a dietician with a special interest in sports nutrition that will be able to provide a personalised plan based on your unique training and nutritional needs .
Q . Is a vegetarian diet suitable for athletes ?
A . Athletes may choose a vegetarian diet for various reasons , from religious , moral or ethical , to health reasons . Vegetarians may include dairy products ( called lacto-vegetarians ), eggs ( ovo-vegetarians ) or both ( lacto-ovo vegetarians ) in their diets . Vegans follow a plant-based diet that excludes all animal products and / or by products such as meat ( including chicken , fish , shellfish , insects ), dairy products , eggs and honey .
Nutrient-dense vegetarian diets contain whole grains , legumes and pulses , nuts , seeds , vegetables and fruit . Nutrients of concern depend on the type of vegetarian diet an athlete follows , and include energy , protein , iron , zinc , vitamin B12 , calcium and omega-3 fatty acids .
A well-planned vegetarian diet can support sports performance , but research is lacking regarding the influence on athletic performance from long-term vegetarianism among athletes . Vegetarian athletes may benefit from seeing a registered dietician with a special interest in sports nutrition for a comprehensive nutritional assessment and guidance to prevent nutrient deficiencies , and to maximise performance .
This article was provided by Woolworths , an official partner of the Absa RUN YOUR CITY Series .
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