Introduction to Carbohydrate Periodisation
By Performance Nutritionist, Tamara Walker
Carbohydrate periodisation has emerged as a pivotal concept in sports nutrition, enabling athletes to fuel more intelligently rather than adhering to a static eating routine. But what implications does this have for youth athletes, who are still in their growth and development phases? This blog delves into the nuances of carbohydrate periodisation, its application, and the potential benefits and risks involved.
Understanding Carbohydrate Periodisation
Carbohydrate periodisation involves strategically adjusting carbohydrate intake based on training demands. Athletes synchronize their carbohydrate consumption with the intensity, duration, and objectives of each session. This strategy is often referred to as “fuel for the work required.”
For instance, a youth athlete might increase carbohydrate intake before and after a rigorous interval session or competition (“train high”) and decrease it on a light skills day (“train low”). This method aids the body in adapting to varying training loads and helps athletes link nutrition to performance outcomes.
How to Implement Carbohydrate Periodisation
- Fuel for the work required: Adjust carbohydrate intake according to training intensity and duration.
- Train low, compete high: Occasionally train with low carbohydrate availability to enhance fat metabolism and endurance adaptations.
- Sleep low strategy: Limit carbohydrate intake after evening training and train the next morning before eating.
- Carbohydrate loading before competition: Increase carbohydrate intake 24–48 hours before competition to maximize glycogen stores.
- Timing carbohydrate intake: Consume carbohydrates 1–3 hours before training and post-training to support recovery.
Benefits of Carbohydrate Periodisation
- Improved performance awareness: Youth athletes understand the impact of fueling on performance and recovery.
- Enhanced training adaptations: Alternating carbohydrate availability improves the body’s efficiency in using both fat and carbohydrate.
- Better energy management: Encourages matching food intake to activity, preventing over- or under-fueling.
- Supports recovery: Proper timing of carbohydrate intake aids glycogen replenishment and reduces fatigue.
- Promotes lifelong nutrition habits: Educates young athletes on using nutrition as a performance tool.
Risks and Considerations
While carbohydrate periodisation offers benefits, it also poses risks, particularly for younger athletes:
- Under-fueling and low energy availability: Excessive restriction can lead to fatigue or Relative Energy Deficiency in Sport (RED-S).
- Delayed recovery: Inadequate carbohydrate intake can slow muscle repair and increase soreness.
- Growth and development concerns: Youth athletes require sufficient carbohydrates for brain function and growth.
- Reduced concentration: Low carbohydrate levels may impair focus during training or competition.
- Risk of unhealthy eating patterns: Misunderstanding periodisation as “carb restriction” can lead to disordered eating behaviors.
Conclusion
Carbohydrate periodisation can be a valuable tool for youth athletes when used appropriately and with professional guidance. By carefully tailoring their nutritional intake, young athletes can better support their growth and performance goals.
The primary focus should always be on fueling for health, growth, and performance, not restriction.
Educating young athletes on aligning their nutrition with training builds a strong foundation for both sport and lifelong well-being. It is crucial to approach carbohydrate periodisation with a balanced perspective, ensuring that the athlete’s overall health and development are always prioritized.
Call to Action
If you’re a coach, parent, or athlete interested in implementing carbohydrate periodisation, consider consulting with a registered dietitian or a qualified performance nutritionist. Tailoring a nutrition plan to meet the specific needs of the youth athlete can make a significant difference in their athletic performance and overall health.
Disclaimer
This article provides general information about nutrition for youth athletes and is not a substitute for professional dietary advice. Each child’s nutritional needs can vary. Consulting with a registered dietitian or healthcare provider is strongly recommended before making dietary changes.
