How Elite Athletes Use Nutrition to Train Smarter
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Introduction
When it comes to winning medals at the Olympics, training is only part of the puzzle. What athletes eat—and when they eat it—can make a huge difference. That’s where “periodised nutrition” comes in. It’s a smart way of adjusting food and fuel to match training needs. A recent project shows how this method helps elite swimmers train better, recover faster, and perform at their best.
What Is Periodised Nutrition?
Periodised nutrition means changing what and how much an athlete eats based on their training goals and schedule. For example, athletes may eat more carbohydrates before a hard session or choose high-protein meals when recovering. This approach works hand-in-hand with training plans, which are also structured in cycles: short (daily), medium (weekly), and long (monthly or seasonal).
The Right Plate for the Right Day
To make things simple, nutritionists use different types of “plates.” Each plate has a mix of carbohydrates, proteins, and fats based on the day’s training. There are:
- Repair Plates (green): For rest or light training days, focused on protein and fat.
- Fuel Plates (amber): For moderate sessions, with a balance of carbs and protein.
- Perform Plates (red): For intense training, high in carbs to provide energy.
- Snack Options (yellow and blue): To support recovery or top up fuel when needed.
This system helps athletes eat the right foods at the right times, without guesswork.
How It Works in Real Life
In the lead-up to the 2024 Paris Olympics, a world-class swimmer followed this system with help from a performance nutritionist. Over six weeks, the swimmer trained hard, competed, and made steady changes to their meals. The goal was not just better performance but also improving body composition—losing some fat while keeping muscle. The swimmer lost nearly 2 kg of fat and gained lean muscle, all while maintaining energy and mood.
Teamwork Is Key
This kind of nutrition planning doesn’t happen in isolation. It involves a whole team: coaches, doctors, psychologists, and of course, the athlete. Everyone needs to be on the same page. The swimmer was involved in the planning, chose meals they liked, and felt in control. This helped them stick to the plan and feel confident.
Why It Matters
Good nutrition can boost training results, help prevent injuries, and even improve mood and focus. Periodised nutrition gives athletes the fuel they need when they need it—no more, no less. It’s a flexible system that can be tailored to different sports and goals.
Conclusion
Periodised nutrition is more than a diet—it’s a strategy. For elite athletes aiming for peak performance, it can be a game-changer. Whether the goal is building strength, improving endurance, or just feeling better during training, eating the right food at the right time makes all the difference. And with teamwork and planning, it can fit smoothly into even the busiest training schedule.