Performance Nutrition: Applying the Science of Nutrient Timing by Krista Austin Seebohar & Bob

Author:Krista Austin Seebohar & Bob [Seebohar, Krista Austin]
Language: eng
Format: epub
ISBN: 9780736079457

Fat Intake Before Training and Competition

Fat loading, or following a high-fat diet for days or weeks leading up to a competition, has been widely studied with varying results. Some research indicates that consuming more fat in the diet increases fat availability for exercise, but the performance improvements have been argued, and if seen, they are small and at lower exercise intensities. Following a high-fat diet (>60 to 65 percent of total energy intake) for up to 28 days has been shown to increase fat oxidation and decrease the rate of muscle glycogen use, but only during submaximal exercise. What is certain is that if athletes increase fat in the diet in the hope of improving performance during competition, adaptations can be achieved in as little as five days. This brief exposure to this type of nutrition program is preferred over a longer lasting adaptation period, which may sacrifice an athlete's ability to maintain high-intensity training leading up to competition and would thus compromise performance.

Several types of athletes may consider a high-fat diet before competition or as a training intervention. Athletes who want to improve the body's ability to preserve muscle glycogen stores during prolonged competitions and the aerobic energy system's ability to utilize fat as a fuel source may attempt a high-fat diet for a period of approximately five days. This strategy should help prevent fatigue and improve recovery for those athletes competing in multiple events throughout the day. This could apply to endurance athletes who require a significant contribution from the aerobic energy system during competition; in the case of sprint and middle-distance swimmers, the goal may be to increase the aerobic energy system to improve the body's ability to utilize fat as a fuel source and reduce the reliance on muscle glycogen stores. In both scenarios, athletes can benefit by minimizing the buildup of lactate, preserving glycogen stores, and improving aerobic metabolism.

It is important that athletes reduce the amount of fat in their normal nutrition plans in the hours to days (depending on the athlete and whether it is a weight-class sport) leading up to competition in order to properly replenish glycogen stores. This strategy ensures full regeneration of muscle glycogen stores by allowing for more carbohydrate intake. Athletes who perform glycogen-depleting sports will benefit from this strategy. This includes team sports such as soccer, basketball, and ice hockey as well as endurance sports and technical strength and power sports such as tennis and volleyball. Dietary fat intake should be minimal to normal, with special attention given to promoting more omega-3 fats to reduce inflammation and medium-chain triglycerides to improve intramuscular triglyceride stores; saturated and trans fats that can inhibit gastric emptying and increase oxidative stress should be minimized.

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