Let’s recap…

In the last blog, I covered what ketosis is and how it works. You can check it out if you missed it here (blog). Diving a bit deeper, this blog will explore two hot topics in nutrition right now which are fuelling for the work required (i.e., how to fuel training and exercise) and eating with intent (i.e. how to consume the right foods, in the right amounts and at the correct times of the day).

 

So, what are these concepts?

Regarding maximising athletes' training and exercise performance, two crucial factors come into play: fuelling for the work required and eating with intent. While ketogenic diets look at completely restricting carbohydrate content, fuelling for the work required involves periodically manipulating carbohydrate intake to optimise performance during different training phases and produce specific training adaptations. This is often termed carbohydrate periodisation.

 Carbohydrate periodisation is a nutritional strategy that aims to synchronise carbohydrate intake with the varying demands of different training sessions. Dr Sam Impey, PhD, Professors Graeme Close and James Morton, leading expert in sports nutrition from Liverpool John Moore’s University, have extensively studied and advocated for this approach.

 During low-intensity training periods or rest days, the carbohydrate intake can be moderated to match the reduced energy expenditure. This helps to maintain metabolic flexibility, enhance fat oxidation, and promote overall metabolic health. However, during high-intensity training sessions or competitions, the focus shifts towards optimising carbohydrate availability to support performance. There are multiple different strategies that can be used to achieve reduced carbohydrate needs such as “train low”, “sleep low” or hybrid approaches.

 

Training ‘low’ or twice-a-day-training

The "train low" approach involves performing specific training sessions with reduced carbohydrate availability, for example consuming low-carbohydrate foods during the day. This is where products like the Brioche loaf can come in handy! By deliberately depleting glycogen stores, the body adapts to become more efficient at utilising fat as a fuel source.

This strategy aims to enhance metabolic flexibility and promote endurance performance.

Before "train low" sessions, athletes might consume a low-carbohydrate meal or perform their training session in a fasted state. This results in lower glycogen levels and forces the body to rely more on fat oxidation for energy.

 Athletes who complete multiple training sessions a day will also automatically complete their second session in a glycogen-depleted state, so this is where being strategic about which sessions you want to compete with low glycogen availability is essential.

 Just remember that this approach is not suitable for all types of training. High-intensity workouts or sessions requiring maximal power output may still need adequate carbohydrate availability for optimal performance.

 

Sleep ‘low’

The "sleep low" approach involves depleting glycogen stores through an evening training session and consuming a low-carbohydrate meal before bedtime. This strategy aims to take advantage of the body's natural overnight fast and promote adaptations that improve fat oxidation during subsequent training sessions.

 If you really wanted to treat yourself, you could eat your low-carbohydrate meal and enjoy our low-carbohydrate KETOnut afterwards!

 The idea behind "sleep low" is to maximise the overnight fasting period to enhance metabolic adaptations without compromising training quality. By depleting glycogen stores before sleep and avoiding carbohydrate intake, the body is encouraged to utilize fat as a primary fuel source during the fasting period.

 

Putting it all together

‘Fuelling for the work required’ within carbohydrate periodisation involves strategically combining elements of both "train low" and "compete high" strategies based on the demands of the training week and the desired outcomes. It recognises that while using a low-carb diet does increase your ability to oxidise fat, it also impairs your ability to oxidise carbohydrates.

 Within a few days of starting a low-carb diet, we see a downregulation of an enzyme called pyruvate dehydrogenase that affects your ability to maximally generate ATP from carbohydrates. But, always opting for low carb will limit your ability to use carbs for energy when you need them! Therefore, by using the fuel for the work required approach, you maximise fat oxidation and other adaptations without reducing your ability to burn carbohydrates.

 When implementing this approach, athletes, or nutritionists like me, need to analyse their training week as a whole and identify key sessions where optimal performance is crucial, such as match days or competitions.

 For example, at Bristol Bears, the day before and the day of a match, I want all our players to have high carbohydrate intakes to maximise glycogen stores and enhance their performance.

 On the other hand, there are days or sessions within the training week where the intensity may be lower, or optimal performance is not the primary goal. These could include recovery sessions, low-intensity training, or sessions focusing on specific adaptations.

 During these periods, I want my players to strategically implement "train low" strategies to get different benefits. This is where the low carbohydrate Kinetic Kitchen products can be used with great effectiveness.

 By systematically planning carbohydrate intake throughout the training week, we can balance optimising performance and achieving specific training adaptations. This approach ensures that carbohydrate availability is strategically tailored to meet the demands of each training session and each player’s needs.

 

Eating with Intent

Fuelling our bodies for optimal performance goes beyond carbohydrate periodisation. It involves eating with intent, which means consuming the right foods in the right amounts and at the correct times of the day. To make this concept as simple as possible, I like to use the idea of the 3T’s of nutrition - Total, Type and Timing.

 While it would be impossible for me to discuss every single scenario where these three T’s are needed, I will continue the idea of “fuelling for the work required” and take a look at a couple of examples around carbohydrate intake.

 

Total – How much carbohydrate Is needed?

Example: Day before a competition

 Before a competition or sports event like a marathon, you want to ensure your muscle glycogen is full. A general guideline here is to aim for 6g/kg/BW. For a 70kg athlete, that’s 560g of carbohydrates across the day. Yes, it’s a lot!

 Some of my research showed that even our best players in the England Lionesses only hit 3g/kg the day before a game.

 I will give you some tips on the best way to achieve these kinds of volumes in the following few sections but try to spread it out evenly across the day and don’t worry about other nutrients here, as smashing your carbohydrate intake is key.  

 Example: Light technical session

 If you know the session will be lighter and doesn’t require you to be at your peak, this is an opportunity to use a train-low strategy. Potentially training fasted or having a low carbohydrate meal beforehand to make sure you get the required adaptation. A couple of slices of Brioche Loaf and scrambled eggs could be the perfect choice!

 

Type – Simple or Complex?

In addition to considering the total amount of carbohydrates, the type of carbohydrates you consume also plays a significant role in fuelling your training and exercise. Not all carbohydrates are created equal, and selecting the suitable types can provide sustained energy, support performance, and enhance recovery.

Example: Day before a competition

Focus on complex carbohydrates as a base, as these provide a sustained release of energy. This will include brown rice, quinoa, oats, and whole wheat bread or pasta. Complex carbohydrates are rich in fibre, vitamins, and minerals, and they help stabilise blood sugar levels and provide a steady source of fuel for your muscles.

Use simple carbs to top up. There’s only so much pasta and rice a person can eat, so using simple carbs like sweets, cereal before bed, and liquid carbs is the perfect way to prepare for game day.

Example: Light technical session

As previously discussed, if it’s a light session, you don’t need a large amount of carbohydrates here. Focus on other areas of your nutrition, like hydrating properly or opting for a low-carb snack.

 

Timing – When should I eat?

Timing your carbohydrate intake strategically is crucial for optimising performance and facilitating recovery. When you are utilising the fuel for the work required approach, then the timing of carbohydrates becomes even more critical. Consider the following aspects of timing when it comes to fueling your training and exercise:

Pre-Exercise: Consider the type of session and whether you want to utilise carbohydrates here. If you know this is a crucial session that requires carbohydrates, then aim to consume your pre-exercise meal around 2-3 hours before your session. You can then top up with more straightforward sources within the last hour before exercise. For example, a bowl of cereal or a bagel and jam. This allows enough time for digestion and ensures that your body has sufficient glycogen stores to fuel your activity.

During Exercise: For longer-duration activities or endurance events, it may be necessary to consume carbohydrates during your exercise to maintain energy levels. This can be achieved through sports drinks, energy gels, or easily digestible snacks that provide a quick source of carbohydrates to sustain your performance.

Post-Exercise: The post-exercise period is crucial for recovery and replenishing glycogen stores. Consuming 1-1.5g/kg/BW carbohydrates and protein within 30-60 minutes after exercise helps kickstart recovery and promote muscle repair. Including fast-digesting carbohydrates, such as fruits or sports drinks, alongside a source of protein, such as a protein shake or lean meats, can aid in glycogen restoration and muscle recovery.

It is important to note that recommendations for carbohydrate total, type and timing will be completely individual and depend on the duration, intensity, and specific session goals. Paying attention to the 3T’s of nutrition and incorporating it into your approach to fuelling alongside fuelling for the work required will help you make informed choices to support your training goals and overall health.

 

Real-life example…

This grid below shows an example of how simple it can be to periodise your week when you know training schedules in advance to allow you to get the most from your efforts. Tuesday is pre-match, so we’re loading up the muscle glycogen stores to ensure they play at their peak. Sunday and Thursday, on the other hand, are rest days, so they reduce carb intake throughout the day and even more before sleep.

In summary, fuelling training and exercise requires a comprehensive approach encompassing carbohydrate periodisation and eating with intent. Research has highlighted the importance of manipulating carbohydrate intake to match training demands. 

Additionally, eating with intent involves focusing on the right foods, in the right amounts, and at the correct times of the day. This can easily be achieved using the 3T’s method and simply asking yourself these questions when planning your week.

By understanding these concepts and tailoring them to your individual needs, whether you are a pro athlete or a modest fitness enthusiast, you can unlock your full potential and achieve your goals while maintaining overall health and well-being.

 

Any questions please pop them in the comments section below.

Thanks,

James