Depending on the type, timing, frequency and intensity of your training sessions, your body responds and adapts differently. Training periodisation helps structure those changes over the long term to improve performance.
Did you know that your nutrition can also drive adaptation? Research shows that the adaptations from exercise can be both dampened or amplified with nutrition choices and timing.
Nutrition periodisation means adjusting your intake to match the demands of each training and racing phase. Some strategies might be new to you, while others you might be already doing without realising. The key is knowing how and when to use them. Sports Dietitians are experts in this space,and if you’re ready to take it up a notch, personalised support can be a game changer (ok, so I am a little biased!).
The Macrocycle: Adapting your intake year all round
The macrocycle covers your training program over the entire season. It shifts depending on your goals and the time of the year – always with the aim of peak performance on race day.
Pre-Season/Base Phase – Priority: Body Comp & Aerobic Capacity
This phase builds your aerobic base. Basically, you enter (or re-enter) the training scene with the goal of building endurance and fitness. Training is typically lower intensity and doesn’t demand much from your glycogen stores. That means you can reduce your overall carbohydrate intake and use strategies like training in a fasted state or lowering carb intake around sessions to enhance adaptation.
Instead of cutting calories or dieting, use simple swaps to reduce energy intake. For example, scale carbs to a ¼ plate or replace some pasta with zoodles. You can also play with “training low” strategies like fasted sessions or low-carb recovery meals to support adaptation.
In-Season – Priority: Fueling
As intensity ramps up, fuelling becomes critical. A lack of adequate fuelling, especially carbs, you may not hit the intensities needed to get the most from your workouts.
This is not the time to lose weight. Prioritise performance and maintain weightby increasing your carb intake – aim for about 1/3 plate on heavy training days. Fuel hard, recover well, repeat.
Taper- Priority: Feeling Fresh
Tapering reduces training load to help you feel sharp for race day. As the training volume is reduced, ensure your nutrition intake reflects this.
Appetite usually drops too, so trust it. Keep meals high quality and avoid overindulging. If you’re carb-loading, be intentional. Choose performance-fuelling carbs that fill your glycogen stores, not just your stomach. Finding a balance between indulgence and performance is so important here – carb loading is one of the most common sports nutrition strategies we see athletes doing incorrectly.
Off-Season – Priority: Recovery
Training drops off and recovery takes the spotlight. This is also when many athletes notice a change in body composition – and that is okay!
For many lean athletes, it is essential that weight is increased slightly here to assist with regulating hormone levels and maintaining a good immune system. Instead of restricting, try adding more colour, fibre and veggies. This helps keep energy intake in check while boosting micronutrient intake.
The Microcycle: Adapting your intake during the week
Your weekly schedule – how hard and how often you train – is your microcycle. Matching your food to your weekly rhythm is a powerful way to improve performance and body composition.
- Higher training days: More energy, more carbohydrates, more structure. Fuel consistently across the day and time your intake around sessions.
- Lower training days: Pull back slightly on carbohydrate portions, and boost intake of high-fibre, lower-energy foods like salads and vegetables to stay satisfied.
Adapting intake this way can improve training adaptations, energy balance, body composition, and overall performance.
Putting it into Practice
There is no one-sized-fits-all strategy. Each athlete has their own goals, body compositions, nutrition needs, recovery opportunities, training schedules and lifestyle factors. But with the right nutrition at the right time, you can train harder, recover faster, and perform at your best.
To give you a clearer picture of what this looks like in action, Compeat offers two tiers of support – Specific and Flex options. Both include continuous, unlimited nutrition guidance tailored to your needs. Whether you’re after detailed structure or more flexibility in your week, there’s an option to support you wherever you’re at in your training journey.
Not sure which is right for you? Schedule a call with our team or get started by claiming your profile below.
