to use as mini benchmarks. Approximately 4-6 weeks out from their “A-race”, carry out an evaluation for the final push toward optimal body composition. Ideally, having your athletes arrive at their final goal 3 days pre-race, or a bit more lenient window, like 14 days out, is typically a good approach. Choosing an A-race immediately


establishes the athlete’s timeframe, their training schedule and their approximate caloric requirements for each phase of training. As stated before, the muscle building or strength phase requires an increase of protein and overall calories in most cases for low BMI athletes. Protein intake for those who are low BMI may be as high as one gram per pound body weight per day, with a 200 calorie surplus. Body weight may begin to climb, as muscle


weighs more than fat. The better metric to monitor for this phase is body fat percentage. If the athlete’s weight increases, but his or her body fat is maintained or decreases, the athlete is likely building muscle. Moving in to beginning sport-specific


training, overall caloric requirements are typically a small amount higher than in the strength building phase. The muscle needs to be maintained with appropriate amounts of protein, but the overall expenditure of calories can take a mild dip as we eliminate the surplus. This transition may be tricky as athletes perceive this to now be “real” training. However, managing macronutrients the


first few weeks can be misunderstood and implemented improperly. Athletes should maintain protein, and the slight increase in carbohydrates is almost entirely fulfilled with training fuel and recovery aids. Unwanted body fat can easily accumulate if calories are not carefully controlled. The attitude of “I’m training for an Ironman so I can eat anything” typically results in weight gain because exercise-related expenditures are typically half fulfilled during a good fueling program. As each period of training continues,


the overall caloric intake must increase to match the increasing training volume. Close attention is required here during


periodization planning of both the training and nutrition programs. Typically, one week out of every three to five will be of lower duration, frequency and/or intensity with the following period beginning slightly more strenuous than the previous, building to some end point of peak workload. Fluctuations in training volumes should be met with appropriate caloric intake, usually achieved by increasing carbohydrate calories from workout fueling. Approximately 4-6 weeks out from an


A-race, athletes should assess current body composition as compared to the goals and make the necessary adjustments to hit the goal. Underweight athletes with a proper


1-2 pounds of goal weight, and the body- fat goal should be met approximately 3-14 days before race day. These goals are meant to be met for optimal performance and may not be comfortable or well regulated by the body for extended periods of time. Therefore, the closer to race day that the goals are achieved, the more benefit and less risk of adverse outcome there is. Throughout the season, athletes should


not only mind the metrics, calories and macronutrients, but must also be aware of micronutrients. High volume training creates high volume demands throughout the body including systematic recovery, muscle repair, anti-oxidation and anti-inflammation. Many vitamins and minerals are essential for these processes to occur, and every athlete should be actively supplying the body with these vital micronutrients on a daily basis through lean meats, fruits, veggies, nuts and seeds. Body composition is without a doubt a


body fat percentage should continue to add carbohydrate-based calories until their training taper begins. Overweight athletes will need to carefully reduce the number of calories they take in without jeopardizing training fuel and recovery calories. If body fat numbers are slightly above goal, an increase in protein and a decrease in fat may prove beneficial to maintain muscle mass while reducing overall body weight from body fat. During the taper, athletes must again be


wary of weight gain and diligently match the caloric requirements to the training volume. The reduction should be taken from carbohydrates, as less are required as the training volume declines. As race day approaches, athletes should be within


critical factor for athletes, and is clearly defined by the sport in which the athlete participates. Each athlete has an optimal body composition for optimal performance, but getting there is sometimes not as well defined. Nutrition needs to be planned as a part of the training, so that each may enhance the other. Leaving nutrition out of the equation certainly compromises training and can have lasting effects on one session or the whole season. Make sure to set your sport-specific goals while monitoring and matching your athlete’s metrics to an appropriate, desired body composition to achieve the best performance.


Anne Rollins is a registered dietitian working with triathlon coach Jesse Kropelnicki at QT2 Systems and TheCoreDiet.com. She holds a bachelor’s and master’s degree in nutrition. TheCoreDiet is a sports-nutrition specialty group working with athletes from age- groupers to world class professionals. Visit their website TheCoreDiet.com to explore how you can add a nutrition component to your coaching business and help your athletes achieve better body composition, health and performance.


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