Nutritional periodisation to enhance adaptations and recovery in cycling 📊
Fuel for the work required.
UCI Sports Nutrition Project: Nutritional Periodization: Strategies to Enhance Training Adaptation and Recovery
Study Details
This new review from the UCI Sports Nutrition Project outlined how to adapt nutritional intake through training weeks to “fuel for the work required” 🚴♂️
Here is a theoretical framework for fuelling and refuelling ⬇️
Key Findings
5hr high-intensity intervals (above LT/CP)
🎯 90–120 g/hr + high daily intake
⏱️ Pre: 3 g/kg
🚴 During: 90–120 g/hr
🔁 Post: 3 g/kg
🍽️ Dinner: Low
🥯 Additional Snacks: Low (0.5–1 g/kg)
📝 Maximise glycogen availability for performance and recovery, then reduce carbs to enable “train low” next morning
5hr low-intensity steady-state (below LT1)
🎯 0–60 g/hr (delayed intake)
⏱️ Pre: Low (0–0.5 g/kg)
🚴 During: 0 g/hr first 2 hr → then 30–60 g/hr
🔁 Post: 3 g/kg
🍽️ Dinner: High
🥯 Additional Snacks: High
📝 Deliberately train low to enhance adaptation, then refuel to prepare for next session
4hr sustained intervals (moderate-high intensity)
🎯 60–90 g/hr
⏱️ Pre: 3 g/kg
🚴 During: 60–90 g/hr
🔁 Post: 3 g/kg
🍽️ Dinner: Medium
🥯 Additional Snacks: Medium (~1–1.5 g/kg total)
📝 Support training quality while slightly reducing evening carbs ahead of recovery day
1hr recovery ride (low intensity)
🎯 0 g/hr
⏱️ Pre: Low (0–0.5 g/kg)
🚴 During: 0 g/hr
🔁 Post: 3 g/kg
🍽️ Dinner: High
🥯 Additional Snacks: High (~3 g/kg total)
📝 No need to fuel the session, prioritise refuelling for the next high-demand training day
Additional Notes on Recovery vs Blunting Training Adaptations ⬇️
Recovery vs blunting ⚖️
🛠️ Nutraceuticals can accelerate recovery (↓ inflammation, ↓ oxidative stress, ↓ soreness), helping maintain training quality and frequency
📉 These same pathways drive adaptation, so excessive suppression can blunt mitochondrial and endurance adaptations
🚫 The greatest risk occurs with chronic, high-dose use around key training sessions
🧠 Practical approach is to periodise use, prioritising competition and heavy blocks while limiting use around key adaptation-focused sessions
🎯 Support recovery when needed, but don’t dampen the signals required to adapt
Reference
https://journals.humankinetics.com/view/journals/ijsnem/36/3/article-p279.xml
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪