You may already be familiar with the concept of periodization as it applies to resistance training. Periodization involves cycles or periods where you train using heavy resistance with cycles where you use lighter weights and a higher number of reps. The purpose of exercise periodization is to load your muscles heavy during some cycles to maximize strength development while bringing the intensity down for periods to give your muscles a chance to recover and reduce the risk of overtraining. Most research shows periodization of training maximizes strength gains and is superior for building lean body mass.
Periodization is a strategy you can use with aerobic training too – alternate cycles or periods where you focus on high-intensity interval training with ones where you reduce the intensity of your workouts to give your body a chance to recover. Periodization is a way to add variety to your workouts, avoid training plateaus and reduce the risk of injury. You can also use periodization as a way to focus on improving different fitness attributes – strength, endurance, etc.
Nutrient Periodization
Nutrient periodization is based on the same principle as exercise periodization. Why should you exercise or eat the same way all the time? With nutrient periodization, you change the macronutrient composition of your diet based on the intensity and volume of your training. On days you’re doing high-intensity interval training, you need more carbohydrates to fuel your workout and less on days you’re doing a low-intensity aerobic workout or no cardio at all. If you’re lifting heavy weights and taking your sets to failure, you’re damaging a lot of muscle fibers. Your protein requirements are greater than on days where you’re lifting light weights or not lifting at all.
Many people don’t vary their diet on a day-to-day basis and don’t make adjustments based on training – but maybe they should be. Doing so can help you get more out of your workouts and maximize your training results. Nutrient periodization is about adjusting your carb, protein and fat intake to conform to the type and intensity of training you’re doing as well as your goals. You can do this by subtly changing the balance of nutrients you’re taking in.
Carbohydrate Periodization
On days you’re doing high-intensity exercise of any type, aerobic or resistance, you need enough glycogen stored in your muscles. Carbohydrates are your muscles’ preferred fuel source during high-intensity activity. If you don’t consume enough carbs, your muscles will fatigue faster, limiting the benefits you get from your workout. Most moderately active people do fine on a diet that contains 5 grams of carbohydrates per kilogram of body weight daily. On a day you’re doing a high-intensity workout, especially one of longer duration, you can benefit from as much as 7 to 10 grams of carbohydrate per kilogram of body weight to maximize your glycogen stores. Low muscle glycogen stores affect resistance-training performance too. When your muscles are in a glycogen-depleted state, they’ll fatigue more quickly, limiting your gains.
On days where you’re not training as intensely, you don’t need the extra carbohydrates and those extra carbs are more likely to be stored as fat. When you’re doing a light workout or not working out at all, your insulin sensitivity won’t be as high and excess carbohydrates are more likely to be stored as fat. On light days, lighten up on carbs too. Keeping your carb intake low during times when you’re doing lower intensity exercise will help your body burn more fat. Some people make the mistake of eating the same quantity of carbs on recovery days as they do on days they’re training intensely.
What about Protein?
If you’re active, your protein requirements are greater than the daily 0.8 grams per kilogram of body weight experts recommend for the average population. If you’re very active, you may need as much as twice the amount of protein as a sedentary person. Shoot for 1.5 to 1.7 grams per kilogram of body weight daily. On days you’re doing heavy resistance training or high-intensity cardio, stay towards the high end of this range and at the low end on other days.
Since you’re increasing carbohydrates and protein on days where you exercise harder, drop your fat consumption to stay within the desired calorie range. Most experts think fat should make up 20 to 30% of total calorie intake. When you’re consuming more proteins and carbs, stay towards the lower end unless you’re trying to gain weight.
Other Benefits of Nutrient Periodization
Cycling carbohydrates could also make it easier to control your weight. On days when you eat lower carb, your leptin level drops, especially if you’re eating too few calories. Your metabolism slows in response. You may also experience more hunger. Having days where you consume more carbs helps restore leptin so you feel less hungry and your metabolism gets a boost. Books have been written about this, but most of the research supporting its benefits has been done in animals. Still, it makes sense physiologically.
Other Guidelines
Regardless of your carb, protein and fat intake make sure you’re choosing nutrient-rich, whole foods. Fruits, vegetables and whole grains will replenish your glycogen stores while providing other essential micronutrients and phytochemicals your body needs for good health. Cookies and other processed and sugary foods are deficient from a nutritional standpoint. Don’t use high-intensity exercise days as an excuse to reduce the quality of your diet. Adjust your calorie intake to meet your goals. If you’re trying to build lean body mass, you can’t easily do that when you’re maintaining a calorie deficit – you’ll need to eat more. Choosing high-quality foods and doing heavy resistance training will reduce your risk of gaining body fat rather than muscle.
The Bottom Line?
Nutrient periodization and carbohydrate cycling help to maximize glycogen storage on the days you need it while preventing over-consumption of carbs that can lead to fat storage. Tailor your diet to your training. On days you’re not working hard, cut back on carbs to avoid weight gain.
References:
“Tailoring Nutrient Intake to Exercise Goals” Phil Block, M.D. and L. Kravitz, Ph.D.
“Periodization: Latest Studies and Practical Applications” Christopher C. Frankel and Len Kravitz, Ph.D.
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