What is good nutrition?

On the face of it, good nutrition can be described as low sugar & no alcohol, but that really does not cut it in 2024.

Good nutrition starts by answering the following questions:

• What is the goal you’re attempting to complete

• How often & what is required from your training

• Is my protein intake sufficient for muscle repair and growth

• Am I timing my nutrient intake optimally

• How effective is my hydration strategy

So the following newsletter dives into these.

To achieve this requires focus and so I’ve put together a short YouTube video on how to achieve goals in 2024 here.

So how do you set up a good nutrition strategy?

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The Main Feature

Leg one: Nutritional Adequacy and Balance - The Cornerstone of Elite Performance

In the realm of elite sports, the foundation of peak performance lies in achieving nutritional adequacy and balance. This section will explore the intricate balance of macronutrients and the critical role of micronutrients in an athlete's diet. Understanding and meeting your body's energy requirements through a well-rounded diet is not just about fuelling for today's workout but also about building the foundation for long-term athletic success.

Energy Balance and Body Composition:
Scientifically, the concept of 'energy availability' is crucial. It's defined as dietary energy intake minus exercise energy expenditure, normalized to fat-free mass. Insufficient energy availability can lead to issues like reduced muscle strength, increased injury risk, and impaired hormonal function. Tools like indirect calorimetry can accurately measure energy expenditure for precise dietary adjustments.

Macronutrient Ratios:
The ideal macronutrient ratio varies based on sport-specific demands. Endurance athletes, for example, might benefit from a diet where 60-70% of their energy comes from carbohydrates, as per guidelines from sports nutrition bodies. For strength athletes, research suggests a higher protein intake, up to 2.0 g/kg of body weight, to support muscle hypertrophy. This requirement varies based on the type of sport, training intensity, and individual muscle mass.The quality of protein, characterized by its amino acid profile and digestibility, is crucial. Fast-digesting proteins like whey are beneficial post-workout for immediate muscle repair, while casein, a slower-digesting protein, is useful before bed for overnight muscle recovery.

Micronutrient Focus:
Athletes are often at risk of micronutrient deficiencies, particularly in iron, vitamin D, and calcium, which can impair performance and health. For instance, iron is crucial for oxygen transport and energy metabolism, and its deficiency can lead to anemia. Regular blood tests can help monitor these levels, and dietary adjustments or supplementation can be made accordingly.

There’s also a training regime called fat adaptation & you can read about it here.

Key Takeaway:

Regularly assess your caloric intake against your energy expenditure. Ensure your diet is diverse and balanced to cover all nutritional bases.

T-1: Mental Preparation

Leg 2: Timing is Everything in Sports Nutrition

The adage "timing is everything" holds particularly true in the world of sports nutrition. This section delves into the strategic timing of nutrient intake and its profound impact on athletic performance and recovery. We'll explore the nuances of pre- and post-exercise nutrition, the importance of hydration beyond just water intake, and how the quality of the nutrients you choose can significantly influence your overall health and performance.

Pre- and Post-Exercise Nutrition:
The timing and composition of pre- and post-exercise meals are critical. A study in the "Journal of the International Society of Sports Nutrition" suggests consuming 1-4 g/kg of carbohydrates 1-4 hours before exercise for sustained energy. Post-exercise, a combination of carbohydrates and protein (at a 3:1 ratio) is recommended within 30 minutes to two hours to optimize glycogen synthesis and muscle protein repair.

Hydration Beyond Water:
Hydration strategies should consider fluid intake, electrolyte balance, and individual sweat rates. Sodium, a key electrolyte lost in sweat, plays a vital role in fluid balance and nerve function. Sports drinks with electrolytes can be beneficial during prolonged exercise to replace lost salts and maintain performance.

Nutrient Timing Throughout the Day:
Chrononutrition, or the timing of food intake in relation to circadian rhythms, is emerging as a significant factor in sports performance. Aligning nutrient intake with natural body rhythms can impact muscle strength, metabolism, and recovery processes.

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Leg 3: Tailoring Nutrition to the Individual Athlete

Every athlete is unique, and so should be their nutrition plan. This section emphasizes the importance of personalizing and adapting your nutrition strategy to fit your individual needs, goals, and circumstances. We'll cover the significance of understanding genetic and metabolic differences, adapting nutrition to training cycles, and the necessity of regular monitoring for optimal performance. This personalized approach ensures that your nutrition strategy evolves alongside your athletic journey.

Genetic and Metabolic Individuality:
Nutrigenomics, the study of the interaction between nutrition and genes, is becoming increasingly relevant. Genetic variations can affect how an athlete responds to different nutrients, influences recovery, and even predisposes them to certain injuries. Personalized nutrition plans based on genetic profiling are becoming more common in elite sports.

Adapting Nutrition to Training Cycles:
Nutritional periodization involves aligning dietary intake with training cycles. During high-volume training phases, increased carbohydrate intake supports energy demands, while in lower-volume phases, a focus on protein and nutrient-dense foods aids in recovery and muscle maintenance.

Monitoring and Feedback:
Continuous monitoring using biomarkers like blood glucose, ketone levels, and inflammatory markers can provide insights into an athlete's metabolic state and recovery needs. Wearable technology and regular laboratory tests are valuable tools for this ongoing assessment.

By incorporating these detailed scientific insights into your nutrition strategy, you can better understand and meet the complex nutritional demands of being an elite athlete. This comprehensive approach ensures that your diet is not only tailored to your sport but also to your unique physiological and genetic makeup, maximising your performance and health.

Do you wonder how intermittent fasting fits in? Read about it here.

So that’s how low carb training can work for you.

Coaches Corner

Workout Of The Week: Cycling V02 Max Building

Designing a VO2 max training session for indoor cycling on Zwift can be a great way to improve your aerobic capacity, which is crucial for endurance sports like cycling and running. VO2 max workouts focus on short, intense efforts that push your body to utilize oxygen more efficiently. Here’s a structured workout plan tailored for an indoor VO2 max session on Zwift:

Understanding VO2 Max Training:

• VO2 Max: Refers to the maximum amount of oxygen your body can use during intense exercise. Training at or near this level improves aerobic power and efficiency.

• Intensity: These workouts are high intensity, typically reaching 90-120% of your FTP (Functional Threshold Power) or around 95-100% of your max heart rate.

Workout Structure:

Warm-Up:

• Duration: 10-15 minutes.

• Intensity: Start easy, gradually building up to a moderate pace (about 70-75% of your max HR or 60-70% of your FTP).

• Focus: Prepare your muscles and cardiovascular system for high-intensity efforts.

VO2 Max Intervals:

• Duration: 20-30 minutes total (excluding warm-up and cool-down).

• Structure: 4-6 intervals, each lasting 3-5 minutes.

• Intensity: Each interval should be at 90-120% of your FTP or 95-100% of your max HR.

• Recovery: 3-5 minutes of easy spinning between intervals at 50-60% of your FTP or 50-60% of your max HR.

• Focus: Push your aerobic system to its limit, improving your ability to process and utilize oxygen during high-intensity efforts.

Cool-Down:

• Duration: 10-15 minutes.

• Intensity: Gradually decrease the intensity to a light spin (about 50% of your max HR or 40-50% of your FTP).

• Focus: Aid recovery, gradually lower heart rate and flush out lactic acid from the muscles.

Additional Tips:

• Hydration and Nutrition: Stay hydrated throughout the session. For longer workouts, consider a sports drink or an energy gel to maintain energy levels.

• Pacing: Focus on maintaining a consistent effort during each interval. It’s easy to start too hard and fade in the later intervals.

• Monitoring: Use a reliable power meter and heart rate monitor for accurate tracking. Ensure you’re hitting the desired intensity zones.

• Adjustment: Listen to your body. VO2 max training is demanding. If you feel overly fatigued, it’s okay to reduce the number of intervals or their duration.

• Environment: Ensure good ventilation and cooling in your indoor setup to prevent overheating.

Conclusion:

VO2 max training sessions are challenging but highly effective for boosting aerobic capacity. Consistency is key, as is listening to your body and adjusting as needed. Incorporating these sessions into your training plan on Zwift can lead to significant improvements in your aerobic power and overall endurance performance. Remember, it's not just about pushing hard; it's about smart, structured effort.