The 4Ps of Performance Nutrition⚡️
An evidence-based framework.
The 4Ps framework of nutritional strategies for optimal performance
Study Details
This new review outlined an evidence-based framework for achieving optimal performance via nutrition 📝
Focusing on the following 4Ps…
1️⃣ Personalise
2️⃣ Periodise
3️⃣ Prefuel
4️⃣ Prepare
Here are the details ⬇️
Key Findings
Personalise 🧬
👤 Tailor diet and supplement plans to the individual athlete
📊 Consider phenotype, genotype, sex, age, and fitness level
⚖️ Adjust based on body mass, sweat rate, and biomarkers
🍽️ Factor in personal goals, food preferences, and tolerances
Periodise 📅
🗓️ Plan nutrition strategies around the training cycle
🎯 Use targeted interventions to support specific training adaptations
🏋️ Align nutrition with the goals of each session or phase
📈 Apply strategies that enhance long-term performance
Prefuel 🍞
⚡ Consume sufficient energy and carbohydrate in the 24–36 h before competition
🍚 Aim for ~6–10 g/kg body mass/day of carbohydrate
⏱️ Include a high-GI carbohydrate meal 3–4 h before the event
🥣 Target ~1–3 g/kg body mass of carbohydrate in this pre-event meal
Prepare 📝
💧 Drink ~7 mL/kg body mass of fluid 2–3 h before competition
💊 Use ergogenic supplements such as nitrate or caffeine where appropriate
🍌 Consume ~30 g carbohydrate just before the start if in-event fuelling is limited
🧃 Implement an in-event plan for carbohydrate (30–90 g/h) and fluid intake
⚠️ Aim to keep dehydration below ~2% body mass
Reference
https://link.springer.com/article/10.1186/s44410-026-00022-0
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