Introduction
By Performance Nutritionist, Tamara Walker
In the dynamic world of sports nutrition, carbohydrate periodisation has emerged as a groundbreaking strategy to enhance athletic performance by tailoring nutrition to training demands. For youth athletes, who are in critical stages of growth and development, understanding and effectively applying this concept can be transformative. This blog delves into the essence of carbohydrate periodisation, its implementation strategies, and the significant benefits and considerations for young athletes.
Understanding Carbohydrate Periodisation
Carbohydrate periodisation is a science-backed approach that involves strategically modifying carbohydrate intake based on the intensity, duration, and objectives of training sessions. This means moving away from a static daily intake to a dynamic model that aligns with the athlete’s energy requirements, commonly referred to as “fuel for the work required” [1].
For instance, a youth athlete may consume higher carbohydrate quantities before and after intense workouts or competitions, adopting the “train high” model, and reduce intake during lighter training phases, following the “train low” philosophy. This nuanced approach not only optimizes performance but also fosters a deeper understanding of how nutrition impacts athletic outcomes [2].
Implementing Carbohydrate Periodisation
Fuel for the Work Required
Adjusting carbohydrate intake according to the demands of training is crucial. During high-intensity sessions, athletes should increase their carbohydrate consumption to sustain energy levels and enhance performance. Conversely, lighter training days require a reduced intake [3].
Train Low, Compete High
This method involves occasional training sessions with low carbohydrate availability to promote adaptations such as improved fat metabolism and endurance. While beneficial, it should be applied cautiously in youth due to their ongoing development [4].
Sleep Low Strategy
This approach involves limiting carbohydrate intake after evening training and engaging in morning workouts in a low-glycogen state. It can enhance endurance but must be closely monitored to prevent energy deficits [5].
Carbohydrate Loading Before Competition
Prior to competition, athletes can increase carbohydrate intake 24–48 hours in advance to maximize glycogen stores, ensuring they commence events fully fueled [6].
Timing Carbohydrate Intake
Strategically timing carbohydrate intake is vital. Consuming carbohydrates 1–3 hours before training ensures optimal energy levels, while post-training carbohydrates are essential for glycogen recovery and muscle repair [7].
Benefits of Carbohydrate Periodisation
- Enhanced performance awareness: Young athletes gain insights into how nutrition affects their performance and recovery, fostering a deeper connection between diet and athletic outcomes [1].
- Optimized training adaptations: Alternating carbohydrate availability enhances the body’s capacity to efficiently utilize both fats and carbohydrates [4].
- Improved energy management: Encourages aligning food intake with activity levels, preventing unnecessary over- or under-fuelling [3].
- Accelerated recovery: Appropriate carbohydrate timing supports glycogen replenishment and reduces fatigue, facilitating quicker recovery [7].
- Development of lifelong nutrition habits: Instills the notion of nutrition as a performance tool, shaping a holistic approach to diet in young athletes [2].
Risks and Considerations
Despite its benefits, carbohydrate periodisation requires careful consideration, particularly for younger athletes:
- Risk of under-fuelling: Excessive restriction can lead to fatigue, diminished performance, or even Relative Energy Deficiency in Sport (RED-S) [8].
- Potential for delayed recovery: Insufficient carbohydrate intake can hinder muscle repair and exacerbate soreness [9].
- Concerns regarding growth and development: Adequate carbohydrate consumption is vital for brain function and physical growth; low intake may compromise these processes [10].
- Impact on concentration: Low carbohydrate levels can impair focus and coordination, affecting training efficacy and competitive performance [11].
- Risk of disordered eating patterns: Misinterpretation of periodisation as “carb restriction” can lead to unhealthy eating behaviours without proper guidance [12].
Conclusion and Key Takeaway
Carbohydrate periodisation offers a powerful tool for youth athletes, promoting optimal performance and growth when implemented with professional guidance. The primary focus should be on fuelling for health, development, and performance, rather than restriction. Educating young athletes on aligning their nutrition with training demands lays the foundation for both athletic success and lifelong well-being.
By Performance Nutritionist, Tamara Walker
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Disclaimer
This article provides general insights into nutrition for youth athletes and is not a substitute for professional dietary advice. Individual nutritional needs vary based on factors like age, size, activity level, and medical conditions. It is advised to consult with a registered dietitian or healthcare provider before making dietary changes. YSN and the author do not assume any responsibility for consequences arising from actions based on the information in this article.
References
- Burke, L. M., & Hawley, J. A. (2018). Swifter, higher, stronger: What’s on the menu? Science, 362(6416), 781–787.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. J Acad Nutr Diet, 116(3), 501–528.
- Impey, S. G., et al. (2018). Fuel for the work required: A theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis. Sports Medicine, 48(5), 1031–1048.
- Bartlett, J. D., et al. (2015). Carbohydrate availability and exercise training adaptation: Too much of a good thing? Eur J Sport Sci, 15(1), 3–12.
- Marquet, L.-A., et al. (2016). Enhanced endurance performance by periodization of carbohydrate intake: “Sleep low” strategy. Med Sci Sports Exerc, 48(4), 663–672.
- Burke, L. M. (2007). Fueling strategies to optimize performance: Training high or training low? Scand J Med Sci Sports, 20(2), 48–58.
- Cermak, N. M., & van Loon, L. J. C. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Med, 43(11), 1139–1155.
- Mountjoy, M., et al. (2018). International Olympic Committee consensus statement on Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.
- Burke, L. M., et al. (2017). Carbohydrates for training and competition. J Sports Sci, 35(22), 2079–2087.
- Desbrow, B., & Leveritt, M. (2020). Well-being and nutrition in adolescent athletes. Curr Opin Clin Nutr Metab Care, 23(6), 478–483.
- Lieberman, H. R. (2007). Cognitive methods for assessing mental energy. Nutr Neurosci, 10(5–6), 229–242.
- Meyer, N. L., & Sundgot-Borgen, J. (2018). Nutrition and eating disorders in athletes. Clin Sports Med, 37(2), 245–260.
