Research
Macro partitioning
Nutrient intake and timing should be periodized in relation to exercise and the competition calendar to promote physiological adaptations and performance capacity.
Change what and when you eat based on your training schedule. Eat more carbs and calories during high-volume/high-intensity blocks. Reduce intake slightly during rest or low-volume phases to manage body composition without compromising health.
ModerateSupportsMEDIUM confidence
Nutrient intake and timing in relation to exercise and as part of the periodization of an athlete’s training and competition calendar can also promote physiological adaptations and performance capacity.
Why this rating
Based on consensus recommendations and case studies rather than definitive RCTs for all scenarios.
Source
An Integrated, Multifactorial Approach to Periodization for Optimal Performance in Individual and Team Sports
Iñigo Mujika et al. · International Journal of Sports Physiology and Performance · 2018
DOI 10.1123/ijspp.2018-0093
narrative_reviewCited 432×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Integrated periodization, which coordinates exercise training with recovery, nutrition, psychology, and skill acquisition across training phases, optimizes athletic performance more effectively than exercise-only periodization.Moderate
- Recovery interventions should be periodized (withheld or emphasized) to influence acute and chronic training adaptation and performance.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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