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ABSTRACT short-, medium-, and long-term plan- enhance the adaptations targeted by indi-
ning to optimize training-driven alter- vidual exercise sessions or periodic train-
NUTRITIONAL PERIODIZATION IS
ations in human performance, while ing plans, or to obtain other effects that
DEFINED AS THE PREPLANNED AND
simultaneously providing the athlete will enhance performance longer term.”
STRATEGIC USE OF NUTRITIONAL
with programmed rest and recovery Encompassing this definition, Jeukendrup
INTERVENTIONS IN EFFORTS TO strategies. The concept of periodiza- (26) originally aimed to target this perio-
OPTIMIZE EXERCISE PERFOR- tion is often used in professional and dized approach primarily for endurance
MANCE AND BODY COMPOSITION collegiate sports, as well as in power- athletes. Although the effects of nutrient
THROUGHOUT THE TRAINING PRO- lifting and weightlifting. timing (manipulating acute and chronic
GRAM OF ATHLETES. OWING TO intake of carbohydrate and protein
Although exercise stimuli can be consid-
THE NOVELTY OF THE BODY OF before, during, and after bouts of exercise)
ered a primary driver of sport perfor-
LITERATURE SURROUNDING NUTRI- often receive much attention in the liter-
mance adaptations, proper nutritional
TIONAL PERIODIZATION, THE
habits also play vital roles in sport and ature (3,27), the outcome of chronically
DIRECT APPLICATION OF THIS IDEA body composition goals. Indeed, dietary modulating macronutrient intake syn-
TO STRENGTH OR POWER ATH- carbohydrate and protein consumption chronously with training sessions remains
LETES HAS YET TO BE THOR- have received much attention in the lit- understudied. Furthermore, periodized
OUGHLY DISCUSSED. THE erature for their potential links to athletic nutrition for strength and power athletes
PURPOSE OF THIS REVIEW IS TO performance (21,22,34,35,39,43,47,53,59). has not been directly evaluated. There-
SYNTHESIZE THE AVAILABLE LITER- The macronutrient carbohydrate is fore, in this review, we aim to synthesize
ATURE REGARDING NUTRITIONAL accepted as a key contributor to endur- the available literature regarding nutri-
STRATEGIES THAT MAY AID THE ance sports because of its crucial role in tional strategies that may aid the perfor-
PERFORMANCE OF STRENGTH AND aerobic energy production (39,47), while mance of strength and power athletes
POWER ATHLETES AND DISCUSS also serving an influential part in anaero- and discuss how these nutritional strate-
bic exercise (i.e., strength training) gies may be periodized and integrated
HOW THESE NUTRITIONAL STRAT-
(43,53). Furthermore, higher levels of die- into the athlete’s preprogrammed training
EGIES CAN BE PERIODIZED AND
tary protein consumption are recommen- plan. This review is not meant to serve as
INTEGRATED INTO THE ATHLETE’S
ded for all athletes, because of the a comprehensive or exhaustive literature
PREPROGRAMMED TRAINING PLAN.
search; it is simply designed to bring
increased need for amino acids in the
attention to the specific nutrition con-
processes of maintenance, growth, and
INTRODUCTION cerns of strength-power athletes and
remodeling of tissues (i.e., protein synthe-
or almost half a century, period- encourage practitioners to consider this
sis and skeletal muscle hypertrophy) and
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Nutritional Periodization
SURVEYING THE DEMANDS OF can help establish adequate EA calcu- and decreased athletic performance ca-
THE SPORT lations (9). For example, if an athlete pabilities; (28,30,38) athletes may wish
For purposes of this review, strength and has 70 kg of FFM, consumes 2,300 to avoid lower levels of carbohydrate
power athletes are those for whom per- kcal, and expends 200 kcal during ingestion. As such, to maintain and/or
formance is strictly defined by measures a training session, their EA is 30 replenish muscle glycogen, 3–5 g of
or proxies of strength and power. For kcal$kg FFM21$day21. carbohydrate$kg body mass21 may be
example, performance in powerlifting, recommended for strength ath-
weightlifting, strongman, highland letes (47).
games, shot put, discus, short-distance
Beyond this criterion, caloric intake
sprints, and jumping events is clearly Protein. Dietary protein consump-
should reflect energy balance require-
defined by direct measures or proxies of tion is of paramount importance for
ments to meet the athlete’s goals for
muscular strength and/or power. On the strength and power athletes. Dietary
gaining, losing, or the maintenance of
other hand, although strength and power protein supports muscle growth and
body mass. Caloric restriction, as
are clearly required to optimize perfor- repair after training (21,34,35), in addi-
a whole, is often believed of as a pri-
mance in sports such as American foot- tion to limiting or attenuating loss of
mary driver of chronic weight loss;
ball, rugby, wrestling, and soccer, among FFM (11) and maintaining satiety
many others, scoring in these sports are
not direct measures for or proxies of
strength and power. As such, athletes in
Energy Intake 2 Exercise Energy Expenditure
these sports would not be defined as EA 5
strength or power athletes in this review. FFM kg
71
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Nutritional Periodization
Table
Evidence-based recommendations for nutrition modifications geared to accommodate alterations in training load and
different body mass–based goals of the athlete
Decreasing body mass Maintaining body mass Increasing body mass
Decreased Decreased calorie intake sufficient to Slight decrease in caloric intake to Not recommended (Not ideal for
training lose ;0.25–0.75% of body mass reflect decreased training volume skeletal muscle hypertrophy and/
volume per week (larger caloric decrease to or increased risk of fat
reflect decreased training volume) accumulation)
CHO, 4–7 g$kg body mass21
Minimum EA, 30 kcal$kg21 FFM PRO, 1.2–1.8 g$kg body mass21
CHO, 4–5 g$kg body mass21
PRO, 1.6–2.4 g$kg body mass21
No change Decreased caloric intake sufficient No change in calorie intake Increased calorie intake to increase
in to lose ;0.25–0.75% of body mass body mass 0.1–0.25% per week
training per week CHO, 4–7 g$kg body mass21
volume PRO, 1.2–1.8 g$kg body mass21 CHO, 6–7 g$kg body mass21
21
Minimum EA, 30 kcal$kg FFM PRO, 1.2–1.8 g$kg body mass21
CHO, 4–5 g$kg body mass21
PRO, 1.6–2.4 g$kg body mass21
Increased Not recommended (increased risk Slight increase in caloric intake to Increased calorie intake to increase
training of overtraining or injury) reflect increase in volume body mass 0.1–0.25% per week
volume (larger caloric increase to reflect
CHO, 4–7 g$kg body mass21 increase in training volume)
PRO, 1.2–1.8 g$kg body mass21
CHO, 6–7 g$kg body mass21
PRO, 1.2–1.8 g$kg body mass21
Assumes neutral caloric balance at a current level of training volume.
breakdown of the athlete and can be aimed at reducing body mass should Competition. Strength and power
performed using supplementation (21). also be met with decreases in energy athletes may have specific nutritional
However, the caloric surplus may only intake to create a caloric deficit. Fur- needs before and during competition,
need to be modest to maximize hyper- thermore, protein needs may be higher depending on their sport. For exam-
trophy. In a study by Garthe et al. (17), when in a caloric deficit because mus- ple, strength or power athletes who
a group of athletes increasing their cal- cle protein synthesis may decrease (4); compete in weight class–based
orie intake by an average of 741 recommendations are 1.3–1.8 g$kg sports may engage in acute weight
kcal$day21 did not gain significantly body mass21 with maintenance calorie cutting practices to compete in
more LBM over 8–12 weeks than intake (40), but 1.6–2.4 g$kg body a weight class lower than their normal
a group that increased their calorie mass21 during a deficit (22). Adequate body mass (41). Other strength and
intake by an average of 394 kcal$day21. EA should be maintained during bouts power athletes, specifically strongman
However, over the same time period, of training (at least 30 kcal$kg FFM21), competitors, compete in multiple
fat mass significantly increased by 15– (9,31) to prevent compromised train- events that may span an entire day, or
20% in the group with the larger caloric ing. Finally, smaller deficits (e.g., losing even multiple days, and may also cut
surplus and did not significantly ;0.5% of body mass$week21) have weight (discussed more below). As
change in the group with the smaller been shown to be more beneficial for such, a periodized nutrition plan
surplus (17). Thus, a 300–500 kcal sur- maintaining LBM and performance should account for specific nutrient
plus may be an appropriate range to compared with larger deficits (losing demands of competitions (i.e.,
support increases in body mass, while ;1% of body mass$week21) (16). This increased EA demands) (29). Specifi-
maintaining desired body composition.
is in agreement with the recommenda- cally, rehydration practices or peri-
tion that EA should be maintained competition supplementation of
Decreases in body mass. As with while training to reduce body carbohydrate should be built into the
reductions in training load, periods mass (9,31). athlete’s nutritional program in efforts
73
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Nutritional Periodization
estimated at approximately 1,580 illustrative example can be seen in mass loss using this protocol was
kcal$day21. She trains 4 days per week the Figure. 3.2% of initial body mass, and she only
with light activity for her job, so her Throughout this process, the athlete needed to lose 2.7%. After weigh-ins,
TDEE would be roughly 1.8 3 her would monitor her body mass and she would begin a rehydration proto-
RMR, or approximately 2,840 adjust calorie intake to maintain the col, consuming isotonic fluid until
kcal$day21. Because this athlete aims necessary rate of body mass loss (i.e., reaching a body mass of at least 74 kg.
to compete at 72 kg in 6 months, she ;0.45% of her body mass per week). If After the competition, at a new body
would likely aim to get down to ;74 she is losing mass too quickly, she mass of 74 kg, this athlete’s TDEE
kg in the week before the competition should prioritize adding calories would be approximately 2,732
because ;3% (2.2 kg) of body mass can through increased carbohydrates. On kcal$day21. As discussed previously
be lost acutely through water manipu- the other hand, if she is losing body (17), she can likely increase calorie
lation without negatively affecting per- mass too slowly, she should first try intake by approximately 300 kcal$day21
formance (42). Hence, she would be to decrease carbohydrate intake and to gain LBM with minimal fat gain,
aiming to lose approximately ;0.45% monitor the effects on her training. bringing her daily calorie target to
(0.33 kg) of her body mass per week, Because the primary purpose of carbo- approximately 3,030 kcal$day21 as she
which is in line with the recommenda- hydrate is to fuel intense training, if she attempts to fill out the 84-kg weight
tions explained previously. To do this, does not notice decreased training class. The increased calorie intake
it is estimated she would need to quality and increased fatigue with means that macronutrient targets
decrease her calorie intake to approx- decreased carbohydrate intake, it change. She should aim for 1.6–2.4 g
imately 2,460 kcal$day21. Assuming should not be problematic for her car- of protein$kg body mass21 (118–177
this athlete has 25% body fat (60 kg bohydrate intake to fall below 4 g$kg g$day21) and 4–5 g of carbohydrate$kg
FFM), her EA at this calorie intake body mass21. However, if her ability to body mass21 (296–370 g$day21). This
would be 41 g$kg FFM21 on nonexer- maintain her training quality decreases leaves 58–101 g of fat, of which 70 g
cise days. as carbohydrate intake is lowered, she of fat is required for dietary fat to remain
Given an intake of 2,460 kcal$day21, would need to revert her carbohydrate at 20% of total calorie intake. Thus, this
we can calculate daily macronutrient consumption back to 4 g$kg body mass21 athlete could have macronutrient targets
ranges. Because this athlete would be (i.e., 320 g of carbohydrate$day21) and of 163 g of protein$day21 (2.2 g$kg body
in a caloric deficit, she would aim for then decrease protein intake because fat mass21), 370 g of carbohydrate$day21
1.6–2.4 g of protein$kg body mass21, or intake is already very close to the bottom (5 g$kg body mass21), and 100 g of
128–192 g$day21. To maximize carbo- of the ADMR. If her training quality is fat$day21 (30% of total calorie intake)
hydrate intake given her restricted still relatively low, an additional increase to fall within the range of recommended
caloric intake, fat intake would be set beyond 4 g carbohydrate$kg body intakes for all macronutrients and meet
at 20–25% of total energy intake, or 55– mass21 is warranted but should be per- recommended caloric goals. As before,
68 g$day21. This leaves 1,080–1,453 formed with careful monitoring of her she could increase calorie intake by 5%
kcal$day21 for carbohydrate intake, body mass and adjusted accordingly. This during the luteal phase of her menstrual
amounting to 270–363 g$day21 (3.4– approach should minimize any training cycle, bringing total caloric intake up to
4.5 g$kg21 body mass). To conform quality impairments while still allowing 3,184 kcal$day21.
to all of the macronutrient recommen- the athlete to be in a caloric deficit and As this athlete gains body mass, she
dations described previously, this ath- reduce body mass. should monitor her body mass and
lete could consume 160 g of The week before her competition, this composition and adjust her calorie
protein$day21 (2 g$kg body mass21), athlete should be approximately 74 kg. intake accordingly. If she is not gaining
320 g of carbohydrate$day21 (4 g$kg To lose the last 2 kg, she could follow body mass, she should increase calorie
body mass21), and 60 g of fat$day21 the water manipulation protocol laid intake. This increase in calories could
(22% of daily calories). Finally, to out by Reale et al. (42). Specifically, 4 come from either fat or protein
account for the increase in energy days before weigh-ins, she would because both are set below the top of
expenditure that occurs during the switch to a low-residue (i.e., low- their respective ranges. If her body
luteal phase of the menstrual cycle, this fiber) diet, maintain her modest calorie composition begins to worsen (i.e.,
athlete could increase total calorie deficit, and begin consuming 100 mL unplanned increase in fat mass), she
intake by 5% during the last 2 weeks of fluids$kg body mass21 (7.4 L$day21). should decrease the magnitude of her
of her cycle, bringing total calorie She would maintain this level of water caloric surplus, by either decreasing
intake to 2,583 kcal$day21, with the intake for 3 days. The day before carbohydrate or fat intake, because
increase in energy coming from aug- weigh-ins, she would decrease her fluid higher protein intakes are generally
mented carbohydrate intake, bringing intake to 15 mL$kg body mass21 (1.1 associated with more desirable body
her daily carbohydrate intake up to 360 L). The next day, she should weigh in composition outcomes in caloric sur-
g$day21 (4.5 g$kg body mass21). An below 72 kg because the mean body pluses (2).
Male strongman competitor. To To maintain this athlete’s body mass, adjust caloric intake accordingly.
provide an additional example of provided a TDEE of 4,280 Specifically, if the body mass of the
periodized nutrition, we present kcal$day21, we can calculate daily athlete begins to decrease, he should
a 181-cm, 32-year-old male strong- macronutrient ranges. To begin, the first attempt to increase carbohy-
man competitor who has a body mass protein recommendations should be drate intake up to 5 g$kg body
of 120 kg. Using the aforementioned 1.6–2.4 g$kg body mass21$day21, or mass21. If further calories are
equations, estimated RMR was calcu- 192–288 g$day21. Fat intake could be required, the athlete can begin to
lated to be 2,140 kcal$day21. Assum- set at 20–25% of total energy intake, increase protein or fat intake. Con-
ing the athlete trains 5 days per week 95–119 g$day21. Finally, with 2058– versely, if the body mass of the ath-
with light activity for his job, TDEE is 2,656 kcal$day21 of TDEE remain- lete begins to increase, assuming
estimated to be 2.0 3 his RMR, or ing, carbohydrate intake is suggested training volume and intensity remain
approximately 4,280 kcal$day21. In to be 480–600 g$day21 (4.0–5.0 g$kg constant, the athlete should consider
reducing carbohydrate intake. On
this example, the athlete wishes to body mass21). As such, the athlete
competition days, the athlete should
compete as a heavyweight (.105 could consume 266 g of protein (2.2
increase carbohydrate intake to 5
kg) in 2, multiday strongman compet- g$kg body mass21), 576 g of carbohy-
g$kg body mass21 (600 g) to ensure
itions over the next 6 months. As such, drate (4.8 g$kg body mass21), and 100
proper glycogen replenishment dur-
a primary goal for this athlete is to g of fat$day21 (21% of daily calories). ing these periods of high stress. Fur-
simply maintain his existing mass, par- As discussed in the previous exam- thermore, if the athlete begins to
ticularly fat-free mass, while simulta- ple, the athlete will be advised to experience an inappropriate amount
neously avoiding overtraining. closely monitor their body mass and of training-induced fatigue, the
75
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Nutritional Periodization
athlete may wish to increase his car- monitoring any changes in body
Jacob A. Mota
bohydrate intake to promote proper mass (i.e., increase, decrease) over
is a PhD candi-
recovery (and avoid overtraining) time to ensure proper macronutrient
date at the Uni-
throughout training by ensuring ade- ratios are achieved. Furthermore,
versity of North
quate energy (i.e., calories) is when calculating EA, an accurate
Carolina at
available. estimation of energy expenditure is
Chapel Hill.
During the multiday strongman crucial. It is important for the reader
competition, it will be exceptionally to note that the energy expenditures
important for the athlete to consume used in the above examples are for
additional carbohydrate (;1–2 g$kg illustrative purposes only. Individual
body mass21) to replenish glycogen energy expenditures should be care- Greg Nuckols is
that was used during the strongman fully considered on a case-by- a MA student at
events. In addition, because strong- case basis. the University of
man competitions are frequently North Carolina
performed outdoors, the athlete at Chapel Hill.
should aim to combat dehydration by CONCLUSIONS AND PRACTICAL
consuming water, or a carbohydrate- APPLICATIONS
electrolyte beverage; the amount Although the practice of periodizing
required may be dependent on envi- training programs is widely used, the
ronmental conditions or sweat rates, concept of periodizing nutrition is Abbie E.
and carbohydrates consumed rarely discussed in the scientific lit- Smith-Ryan is
through beverage should be included erature, especially for strength and an associate pro-
in daily macronutrient considera- power athletes. Nutrition plans for fessor at the
tions. Furthermore, hydration can strength and power athletes should University of
be monitored with acute changes in be periodized to match the athlete’s North Carolina
body mass, urine color, or urine- training load, body composition at Chapel Hill.
specific gravity (19). Dietary fats goals, and competition goals. In
may be avoided during competitions addition to obvious considerations
because they will not be a primary such as total energy intake and mac-
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Nutritional Periodization
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