1/ Just like training, be boring and build a consistent routine.
Food is fuel. Food is not entertainment. Athletes who develop consistent meal patterns are better able to monitor and control their nutrition to optimally match their training.
Food is fuel. Food is not entertainment. Athletes who develop consistent meal patterns are better able to monitor and control their nutrition to optimally match their training.
2/ Vary your nutrition in accordance with your training.
Going along with the above, set up 3 simple menus/nutrition plans for each level of current volume:
1 - Recovery day nutrition
2 - Loading day nutrition
3 - BIG day nutrition
alancouzens.com/blog/nutritionβ¦
Going along with the above, set up 3 simple menus/nutrition plans for each level of current volume:
1 - Recovery day nutrition
2 - Loading day nutrition
3 - BIG day nutrition
alancouzens.com/blog/nutritionβ¦
3/ Put your basic plan somewhere you will see it (ideally beside your training)
If you up your basic meal plans for your recovery day, loading day and big day on myfitnesspal, you can just import the plan for the appropriate day and it will show up on TP beside your training.
If you up your basic meal plans for your recovery day, loading day and big day on myfitnesspal, you can just import the plan for the appropriate day and it will show up on TP beside your training.
4/ In addition to varying with the day, vary your carbohydrate intake according to the phase/intensity of your training.
If doing a lot of easy aerobic work, keep carbs low-moderate. If in a higher intensity block, add more carbs.
If doing a lot of easy aerobic work, keep carbs low-moderate. If in a higher intensity block, add more carbs.
5/ Macros matter!
Fundamentally, we burn what we eat.
If you want to burn more fat, esp in the base phase, dial down the sugar & dial up the fat content of your diet.
If you want maximal glycolytic power, dial up the carbs.
Fundamentally, we burn what we eat.
If you want to burn more fat, esp in the base phase, dial down the sugar & dial up the fat content of your diet.
If you want maximal glycolytic power, dial up the carbs.
6/ There's no free lunch!
If you dial fat back in an effort to lose weight, while it might improve body comp, it will β¬οΈ fat oxidation.
If you dial back the carbs to improve fat ox, it will β¬οΈ your top end.
Nutrition, just like training should change with your objectives.
If you dial fat back in an effort to lose weight, while it might improve body comp, it will β¬οΈ fat oxidation.
If you dial back the carbs to improve fat ox, it will β¬οΈ your top end.
Nutrition, just like training should change with your objectives.
7/ Growth requires fuel
Going along with the above, you can't optimize getting fitter and getting smaller at the same time. There's a trade off to each...
..& only one of those objectives will provide continued performance gains over the course of your long term development.
Going along with the above, you can't optimize getting fitter and getting smaller at the same time. There's a trade off to each...
..& only one of those objectives will provide continued performance gains over the course of your long term development.
8/ Bonus Tip: Protein, protein, protein.
While fat & CHO may swing a lot over the course of the year, protein should always be high. This is esp the case when in a caloric deficit either deliberately or just via big training. 1g/lb is a good target for many high volume athletes.
While fat & CHO may swing a lot over the course of the year, protein should always be high. This is esp the case when in a caloric deficit either deliberately or just via big training. 1g/lb is a good target for many high volume athletes.
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