Different training elicits different physiological responses and cause different levels of muscle breakdown. Depending on the type, intensity and duration of your training, your body will need varying fuels to repair and recover the damaged tissues. Here are five considerations you can use to determine the appropriate foods and timing of your refueling efforts.
High Rep Weight Training
High reps cause massive breakdown of muscle fibers. These muscle fibers are composed of amino acids and in order to be repaired effectively you’ll need to eat plenty of protein. If your workout looks like 5-8 exercises all with rep ranges from 6-12 reps you are doing high rep weight training and need to fuel accordingly.
Ample protein will result in faster recovery, reduced soreness and better strength gains during this type of training.
High Intensity Weight Training
Weight training measures intensity by the load lifted. If the load is heavy enough such that you are performing less than 3 repetitions, this is high intensity. Because of the lower number of reps you won’t cause the massive breakdown of muscle fibers you do with the higher reps and thus don’t need as much protein.
Carbohydrates play a major role in your bodies ability and willingness to fire the central nervous system maximally. Rather than simply reducing your protein intake during times of heavy lifting, replace those calories with carbs to make sure you’re fueled up and ready to lift heavy.
Accumulation Phase
This refers to a phase in training when you would be doing high amounts of volume. Long runs, double days, mixed training with both strength and conditioning on the same days are the norm during this time.
All of this volume will generally requires an increase in overall caloric intake. So carbs, protein and fat all need to come up to accommodate the extra stress on the system. This is not the time for sexy beach photos. This is the time for building a base that will support you as your training intensity increases.
Intensification (conditioning)
As an important event or competition approaches, training intensity should increase. While intense conditioning will generally have lower total volume than an accumulation phase, the amount of sugar required is through the roof. With high intensity conditioning your body will burn almost exclusively sugar.
This is the time for post workout carbohydrate drinks to restore the sugars lost during intense training. Quick replenishment of muscle glycogen will promote faster recovery and better adaptation to training. Lack of proper carbohydrates during this phase will force your body to break down muscle fibers to provide the necessary sugars for fuel. This process is called gluconeogenesis. This breakdown will leave muscles frayed and weak, as well as increase soreness and the likelihood of injury.
Get those carbs in and and support your body during these tough phases. Neglect proper fueling and your training will crash and burn as you approach your most important events. No one wants that.
Competition Day
Anyone who has done competitions recognizes that you don’t eat, as in chew, a ton of food on competition day. However, many endurance events are hours upon hours in length and CrossFit competitions can span 3+ days of repetitive high intensity efforts. You obviously need energy during these events in order to sustain your efforts.
Tour de France riders are known to consumer 1000 grams of carbs per day during their race. That’s 4000 Calories of energy exclusively from carbs! Fast carbs in shakes, white rice, and big meals at night if your competition is multiple days is how you maintain performance in big competitions.
These phases of training are going to be common for most athletes. Weight training will dictate the need for more or less protein. The intensity of your conditioning will require more or less carbohydrates. Fats are important across the board to maintain immune function and overall health. But when you’re focused on performance protein and carbs come first, then you’ll get the remainder of the needed Calories from fat.
These numbers will dial in over time. It takes awareness on the athlete’s part and communication with your coach about what you’re eating. If you’re under feeding and overstressed, but your coach doesn’t know, they’ll be stuck trying to figure out why you aren’t making improvements.
You can use these basic guidelines to start dialing in your nutrition in relation to training. Communicate with your coach about where to start in terms of macros and foods that are appropriate. Over time you’ll be able to refine your nutrition to maximize your performance on competition day.
