Fuelling Gold Medals: Developing a Periodised Nutrition System for Elite Athletes and Applying it in Practice

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Despite this, there still appears to be little planning and integration of training prescription and nutrition between the nutritionist and multi-disciplinary team. Consequently, the aim of this current opinion was to (1) propose a ‘Periodised Nutrition System’ which can be utilised by nutrition practitioners when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed ‘nutrition periodisation system’ and its utilisation with a world class swimmer leading into the 2024 Olympic Games. The ‘Periodised Nutrition System’ presents different ‘performance plates’, quantities of different foods to fit into the ‘performance plates’ to aid recipe development, and how they may practically fit into an athlete’s periodisation alongside theoretical rationale. The case study demonstrates a ‘real world’ scenario of its utilisation with an elite swimmer, transitioning through three separate performance goals while reducing body mass by 1.9 kg, sum of eight skinfolds by 20.1mm, predicted fat mass by 2.6 kg and an increase in predicted lean mass by 0.6 kg over a six-week mesocycle. The study highlights that the ‘Periodised Nutrition System’ enables the practitioner to develop structure to their support aligning nutritional strategies with the training periodisation of the athlete, allowing for an individual approach, specific to the athlete’s performance goal(s) and the desired adaptation of a training session. Performance nutrition sports nutrition periodised nutrition Swimming Olympics Figures Figure 1 1.0 Introduction The concept of training periodisation has been well established since the seminal work of Dr. Hans Selye in the early 1950’s [ 1 ]. This has paved the way for a mixture of different training periodisation approaches such as classical, block, pyramidal, polarised, and threshold models [ 2 – 4 ], with these approaches being utilised in a variety of sports such as swimming [ 5 ], and track and field [ 6 ]. The main aim of training periodisation, regardless of the approach, is to cyclically order specific training exercises and sessions, while navigating an athlete through a short (microcycle; days and within days), medium (mesocycle; weeks) and long (macrocycle; months to year(s)) term planning process, with the aim of applying the principles of progressively overloading and recovering an athlete, specific to their event, with the intention of achieving peak performance in a sporting event [ 2 , 3 ]. Nutrition sits in tandem with an athlete’s training programme, ensuring that an athlete has the appropriate amount of macro-and micro-nutrients to optimise their health, physical performance, training adaptations, and body composition [ 7 ]. Over the past couple of decades, the concept of ‘periodised nutrition’ has been developed [ 8 , 9 ]. It was first proposed by Stellingwerff et al., (2007) [ 8 ], who presented different energetic and macronutrient recommendations, depending on what training phase of their macrocycle an athlete was in. More recently, the concept of ‘periodised nutrition’ has been defined as “the planned, purposeful, and strategic use of specific nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans, or to obtain other effects that will enhance performance longer term” [ 9 ]. A ‘Framework for Periodisation of Nutrition’ has since been developed [ 10 ], presenting how to implement nutritional strategies on a macro-, meso- and microcycle level. It also highlights how a variety of nutrition examples such as carbohydrate, protein, iron, and creatine can be periodised on a macro-, meso- and microcycle level [ 10 ]. The advantage of adopting a periodised nutrition approach is that nutrition can be planned specific to an individual, their performance goal(s) and the desired adaptation of a training session. During a 4 year Olympic or Paralympic cycle, over 4000 meals are consumed by an athlete, with each meal representing an opportunity to fuel a training session, or the influence adaptations from a training session. Performance nutritionists work with athletes to ensure that their diets contain optimal amounts of macro- and micronutrients. Protein intake generally remains consistent across a macrocycle at a suggested intake of 1.3–1.8 g⋅kg⋅bm − 1 per day [ 11 ], although this may need to be increased to ~ 1.6–2.4 g⋅kg⋅bm − 1 if the athlete’s goal is to reduce fat mass, while maintaining lean mass [ 12 ]. Fat intake is suggested to be constant at ~ 30% of total energy intake per day [ 13 ]. Consequently, the alteration of daily energy intake is suggested to come from a manipulation in carbohydrate [ 14 ]. Contemporary guidelines suggest carbohydrate intakes between 3–12 g⋅kg⋅bm − 1 per day depending on the daily fuelling and recovery needs of the individual [ 14 ]. The concept of the ‘glycogen threshold hypothesis’ has been developed over the past decade [ 15 ]. Sherman et al., (1981) [ 16 ] first hypothesised a ‘threshold concept’ for glycogen availability to sustain the required intensity and volume of an exercise bout when they reported no differences between moderate (5 g⋅kg⋅bm − 1 ) and high (8 g⋅kg⋅bm − 1 ) carbohydrate intakes on half marathon performance. While high carbohydrate availability is crucial during high intensity training sessions (e.g. zone 3; > 4 mmol⋅L − 1 ) [ 17 ], commencing some low intensity sessions (e.g. zone 1; <2 mmol⋅L − 1 ) with low glycogen availability or fasted has been shown to activate acute cell signalling kinases (e.g. AMPK, p38) [ 18 – 26 ], transcription factors (e.g. p53, PPAR) [ 26 – 28 ], and transcriptional coactivators (e.g. PGC-1α) [ 29 ], that may augment favourable endurance adaptations such as oxidative enzyme activity [ 30 – 32 , 34 ], mitochondrial biogenesis [ 27 , 29 ], angiogenesis [ 35 ], and increased lipid oxidation [ 19 , 22 , 26 , 27 , 31 – 33 , 36 ]. This has led to the creation of an amalgamation of targeted carbohydrate availability approaches (e.g. low, moderate, and high) throughout a microcycle [ 10 , 15 , 26 ], whereby glycogen is ‘cycled’ to optimise physical performance and adaptations [ 30 ]. With a growing appreciation that nutrition support could be provided on a microcycle basis, there has been a rise in the performance nutritionist. Many national governing bodies of Olympic and Paralympic sports organisations, as well as professional sports teams now employ a performance nutritionist on a part time or full-time basis, tasked with preparing and delivering athletes’ nutrition support [ 37 ]. Despite this rise, there is reported to be little planning and integration of training prescription and nutrition between the nutritionist and multi-disciplinary team [ 9 ]. Nutrition practitioners often work in isolation. However, to achieve an optimal periodised nutrition approach, nutrition practitioners should deliver nutrition support as part of an integrated multidisciplinary team, with all key stakeholders (coach, athlete, nutritionist, conditioning coach, medical) all aligned on the physiological, neuromuscular, structural and psychological demands of the athletes’ event, while understanding how the athlete can bridge any gaps to ensure success during competition [ 10 ]. Consequently, nutrition practitioners should periodise nutrition strategies on a microcycle level, ensuring that each one of the 4000 meals consumed by an athlete throughout an Olympic or Paralympic cycle is strategically placed and aligned to the coach’s training periodisation and athletes’ performance goal(s). Stellingwerff et al., (2019) [ 10 ] proposed that there needs to be better quantification of knowledge and application of nutritional periodisation approaches among athletes. To this extent, the aim of this opinion piece is to (1) propose a ‘Periodised Nutrition System’ which can be utilised by nutrition practitioners when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed ‘nutrition periodisation system’ and its utilisation with a world class swimmer (as defined by McKay et al., 2022 [ 38 ]) in the build-up to the 2024 Paris Olympic games. 2.0 ‘Periodised Nutrition System’ While previous research has proposed strategies which can be implemented to form a ‘periodised nutrition’ approach such as ‘train high’; ‘consume a pre training meal of 1–3 g⋅kg⋅bm − 1 of carbohydrate’; ‘carbohydrate is withheld in recovery or suboptimal intakes occur’ [ 10 ], to the authors knowledge, no one has ever proposed a ‘Periodised Nutrition System’ which can be utilised to strategically plan each one of an athletes 4000 meals consumed throughout an Olympic or Paralympic cycle, specific to an athletes performance goal(s) and desired training adaptation. Table one displays the characteristics of the nutrition periodisation system, outlining the different ‘plates’, their energy and macronutrient composition, examples of each plate, how you may practically apply them in training sessions, and the theoretical rationale underpinning this. Table 1 The ‘Periodised Nutrition System’ Name of ‘Plate’ Colour Code Energy (Kcals) CHO (g) Protein (g) Fat (g) Food Quantity Examples** Plate Description Food & Drink Examples Practical Implementation in Training sessions Theoretical Rationale The ‘Repair’ Plate Green 320–580 0–50 35–50* ~ 25 CHO: Rice = ~ 25-50g Pasta = ~ 25-50g Bread = ~ 40-60g Oats = ~ 30-55g Potato = ~ 125-200g PRO: Chicken breast = ~ 130-180g Beef steak (sirloin) = ~ 130g-180g Beef mince (extra lean) = ~ 140-190g Salmon (fillet) = ~ 130-180g Salmon (smoked) = ~ 130-180g Cod = ~ 170-230g Egg = ~ 220–240 Tempeh = ~ 140-190g FAT: Avocado = ~ 80g Olive oil = ~ 13g Mixed nuts = ~ 25-30g Mixed seeds = ~ 25-30g Nut butter = ~ 25g Predominantly protein and vegetable based Omelette; shakshuka; chicken kebabs with vegetable salad; Turkish egg pot; yogurt, mixed nuts and berries Zone 1 (< 2 mmol⋅L − 1 ) training session; reduce non-functional mass; train low (glycogen session); recover low / sleep low strategy Zone one (< 2 mmol⋅L − 1 ) training session : Zone 1 sessions may utilise fat as a fuel and therefore less carbohydrates are required [ 17 ]. This may also augment training adaptations (see below). Reduce non-functional mass : Lower Kcal content of the ‘Repair’ plate is intended to create caloric deficit which can reduce non-functional mass (i.e. reduce fat mass of an individual) [ 39 ] Train low (glycogen session) : Low muscle glycogen status, either by commencing exercise with reduced amounts or depleting throughout the duration of an exercise bout is associated with upregulated nuclear and mitochondrial genome activity through the activity of cell signalling proteins AMPK, PPAR, P38, PGC-1α [ 18 – 34 ]. Chronically, this may increase whole body and intramuscular lipid metabolism which could increase exercise capacity and performance [ 19 , 22 , 26 , 27 , 31 – 34 , 36 ] The ‘Fuel’ Plate Amber 520–780 50–100 35–50* ~ 25 CHO: Rice = ~ 75-100g Pasta = ~ 75-100g Bread = ~ 100-150g Oats = ~ 85-110g Potato = ~ 350-400g PRO: Chicken breast = ~ 130-180g Beef steak (sirloin) = ~ 130g-180g Beef mince (extra lean) = ~ 140-190g Salmon (fillet) = ~ 130-180g Salmon (smoked) = ~ 130-180g Cod = ~ 170-230g Egg = ~ 220–240 Tempeh = ~ 140-190g FAT: Avocado = ~ 80g Olive oil = ~ 13g Mixed nuts = ~ 25-30g Mixed seeds = ~ 25-30g Nut butter = ~ 25g Mixed meal of protein, carbohydrate and vegetables Animal (e.g. meat, fish etc.) or plant based protein (e.g. soya, tempeh etc.) source with carbohydrate source (e.g. rice, pasta, potato etc.) and vegetables (e.g. broccoli, carrots etc.) Zone one (< 2 mmol⋅L − 1 ) training session; zone two training session ( 4 mmol⋅L − 1 ); maintain current body composition Zone one (< 2 mmol⋅L − 1 ) training session : Zone 1 sessions may utilise some carbohydrates as a fuel [ 15 ]. Depending on the performance goal(s) of the athlete, it may be appropriate to ensure energy balance and carbohydrate availability [ 40 ], even during zone one training sessions. Zone two (2–4 mmol⋅L − 1 ) training session : Carbohydrates are the predominant energy source during zone two training sessions and therefore the athlete needs to ensure carbohydrate availability to optimise their performance [ 17 ] Zone three (> 4 mmol⋅L − 1 ) training session : Carbohydrates are the predominant energy source during zone three training sessions and therefore the athlete needs to ensure carbohydrate availability to reach the required intensities [ 17 ] Maintain current body composition : The ‘fuel’ plate represents a moderate caloric amount which can be utilised to maintain an athlete’s current body composition [ 39 ] The ‘Perform’ Plate Red 720–980 100–150 35–50* ~ 25 CHO: Rice = ~ 140-180g Pasta = ~ 140-170g Bread = ~ 200-250g Oats = ~ 150-200g Potato = ~ 600-700g PRO: Chicken breast = ~ 130-180g Beef steak (sirloin) = ~ 130g-180g Beef mince (extra lean) = ~ 140-190g Salmon (fillet) = ~ 130-180g Salmon (smoked) = ~ 130-180g Cod = ~ 170-230g Egg = ~ 220–240 Tempeh = ~ 140-190g FAT: Avocado = ~ 80g Olive oil = ~ 13g Mixed nuts = ~ 25-30g Mixed seeds = ~ 25-30g Nut butter = ~ 25g Meal high in carbohydrate with moderate protein and vegetable content (similar to other plates) Animal (e.g. meat, fish etc.) or plant based protein (e.g. soya, tempeh etc.) source with carbohydrate source (e.g. rice, pasta, potato etc.) and vegetables (e.g. broccoli, carrots etc.) Zone two training session ( 4 mmol⋅L − 1 ); increase lean mass Zone two (2–4 mmol⋅L − 1 ) training session : Carbohydrates are the predominant energy source during zone two training sessions and therefore, the athlete needs to ensure carbohydrate availability to reach the required intensities [ 17 ] Zone three (> 4 mmol⋅L − 1 ) training session : Carbohydrates are the predominant energy source during zone three training sessions and therefore, the athlete needs to ensure carbohydrate availability to reach the required intensities [ 17 ] Increase lean mass : The ‘perform’ plate can increase caloric intake, promoting increases in lean mass when conducted alongside an appropriate conditioning programme [ 39 ] ‘Sustain’ Snacks Yellow 80–370 20–60 0–10 0–10 N/A High glycemic index carbohydrates which are lower in fibre content These are intended to be consumed either pre, during, or post exercise, or as a snack to increase glycogen content whereby this cannot be achieved through repair, fuel and perform plates Energy ball; ripe banana; dried fruit; rice Krispies bar; sports drink; oat bar; children’s cereal (e.g. coco pops); sweets; Weetabix with honey; jam on white bread; granola with milk or yogurt Zone 2 training session ( 4 mmol⋅L − 1 ) Zone two (2–4 mmol⋅L − 1 ) training session : Carbohydrates are the predominant energy source during zone two training sessions and therefore the athlete needs to ensure carbohydrate availability to reach the required intensities [ 17 ] Zone three (> 4 mmol⋅L − 1 ) training session : Carbohydrates are the predominant energy source during zone three training sessions and therefore the athlete needs to ensure carbohydrate availability to reach the required intensities [ 17 ] ‘Repair’ Snacks 80–255 0–10 ~ 20 0–15 N/A Protein snacks These are intended to be consumed either post exercise as a recovery strategy, or as a snack to increase protein intake whereby this cannot be achieved through repair, fuel and perform plates (e.g. individual has high lean mass) Protein bar, protein shake, Greek yogurt and berries, seasoned meat or tempeh skewers Zone 1 (< 2 mmol⋅L − 1 ) training session; maintain lean mass while reducing non-functional mass; train low (glycogen session); recover low / sleep low strategy; increase lean mass Zone one (< 2 mmol⋅L − 1 ) training session : Zone 1 sessions may utilise fat as a fuel and therefore less carbohydrates are required [ 17 ]. By keeping protein intake consistent, through ‘repair snacks’, this helps maintain lean mass [ 39 ] Maintain lean mass while reducing non-functional mass : Extra repair snacks can increase protein intake. This has been shown to maintain lean mass while reducing non-functional mass (1.6–2.4 g⋅kg⋅bm − 1 ) [ 12 , 39 ] *’Plates’ consumed at breakfast would contain ~ 20g protein rather than 30-50g protein due to typical foods consumed at breakfast such as oats, dairy, eggs being lower in protein than typical lunchtime and evening meal foods such as meat, fish, tofu **Weights of food are raw quantities 3.0 From Theory to Practice: ‘’Periodised Nutrition System’ Case Study with a World Class Level Swimmer 3.1 Athlete Profile The swimmer was a world class level female swimmer who was part of the Aquatics GB Paris 2024 Olympics Swimming Team. The swimmer had previously utilised nutrition support with the performance nutritionist since September 2022, with this continuing through to the Paris 2024 Olympic Games. Previous nutrition support (prior to switching to a ‘Periodised Nutrition System’ model) had been provided on an infrequent basis (roughly x1 nutrition consultation and x1 body composition assessment every 4–6 weeks). While nutrition support had been ongoing with the swimmer since September 2022, the athlete and performance nutritionist collaborated on a periodised nutrition approach from June 2024 to ensure that they achieved their performance goals. This was initially driven by the performance nutritionist but as the swimmer gained experience and confidence in the system, they were empowered to lead the process moving forwards. The case study below outlines the process to establish the periodised nutrition support and presents a snapshot of the application of the ‘Periodised Nutrition System’ in action over six microcycles in the final mesocycle prior to the Olympic Games (mesocycle three = April 2024 to August 2024), between the dates of Monday 3rd June to Sunday 14th July. Previous self-reported food diaries had shown the swimmers energy balance (energy intake whereby body mass is maintained) to be roughly 2300–3000 Kcals depending on the volume and intensity of training. This is consistent with previous research quantifying the energy balance of swimmers [ 41 ]. The swimmer and coach were informed about the purpose of the support provision, and the first author answered any questions had. Written informed consent which adopted the ethical principles described by Sheffield Hallam University Ethics Committee was provided by the athlete and coach, and consequently both provided consent for the publication of this case study. 3.2 Athlete Performance Goal(s) In September 2023, at the beginning of the 2023/24 swimming season, in collaboration with the swimmer, coach and multidisciplinary team, three performance goals were outlined for the swimmer. Table 2 displays the performance goals of the swimmer Table 2 Swimmers’ performance goals Goal Goal Objective What is Determined as Success? Method Measure and Monitoring 1 Increased skills around the wall Push offs, underwater dolphin kick and breakouts improved. Speed in, around and through the breakout developed. Able to stay in the hunt in races and use clean swimming super strength Technical analysis and regular feedback to the swimmer. Speed skill progressions bolted on to the end of sessions Times fed back after major meets of each cycle. Physical and technical measures set by multidisciplinary team (e.g. power output by strength and conditioning coach) 2 Improve (50/100) speed and speed endurance (200) on fly and breast strokes Technical improvements and deliver increased propulsion and reduced drag on fly and breast technique Pool sets, kick sessions, utilisation of swim bench, land work adapted to support this goal Technical and physical measures set by leads 3 Aquatic profile – Achieve best physical condition for the 2024 Olympic Games Optimal strength profile (lifting and body control), flexibility profile, body composition, drag profile, technical stroke profile. Establish and then maintain throughout the season Aligned multidisciplinary team approach – Practitioners define optimum in their areas and track throughout the season Cross-team monitoring – Quantify drag profile through tow rig, power output using force decks, body composition via sum of 8 skinfolds, energy intake and nutritional habits via communication with the athlete and food diaries Each performance goal had a ‘driver’ who was responsible for collating the information and feeding back to key stakeholders. The performance nutritionist was assigned as the ‘driver’ for the goal 3; Aquatic profile – Achieve best physical condition for the 2024 Olympic Games. Aquatic profile is defined as an overarching concept which relates to how a swimmer presents in the water. This can be separated into a swimmer’s technical profile in the water (cross sectional area, propulsion, drag, efficiency, buoyancy, breathing mechanics and pattern) and physical profile out of the water (stature, mass, body composition, strength, posture, limb length, flexibility, cross sectional area). One of the key strands of this performance goal was to reduce the swimmers body mass, through a reduction in non-functional mass (i.e. fat mass). It was anticipated that a reduction in non-functional mass and consequently body mass would reduce the drag profile of the swimmer. While mass is not directly involved in the drag equation (see Eq. 1), a reduction in mass was proposed to reduce the drag coefficient ( C D ) and cross-sectional area of the swimmer ( A ), reducing their drag profile. $$\:{F}_{D=\:\frac{1}{2}\rho\:{\upsilon\:}^{2}{C}_{D}\text{{\rm\:A}}}$$ F D = Drag p = Density of fluid (water in the pool) v = Speed of the swimmer relative to the fluid C D = Drag coefficient A = Cross sectional area Equation 1. The drag equation [ 42 ] As displayed in Table 2 , goals 1 and 2 required speed and greater levels of force production to push off the wall and improve speed. Therefore, the maintenance of lean mass was an important consideration when designing any periodised nutrition intervention. A focus on body composition can cause anxiety among athletes [ 43 ] and may be associated with body dissatisfaction and symptoms of disordered eating and eating disorders [ 44 ]. To this extent, the swimmer was screened in September 2023 by the performance nutritionist as part of the Aquatics GB National Programme Screening Strategy, to ascertain their perceptions of body composition and the body composition assessment process. This was done to ensure that the swimmer was comfortable with the process and understood why the data may be collected and how it may influence their performance (i.e. reduction in drag profile). If there were any sensitives or feeling of uncomfortableness towards the process, then the MDT team would not engage with monitoring this goal through body composition assessments, or the goal itself. The swimmer was comfortable with the process and understood the value of the data being collected. The swimmer was empowered to drive the monitoring process themselves (see section 3.5 ) and therefore would request body composition assessments in consultation with the performance nutritionist and consequently, body composition monitoring was not enforced upon them. 3.3 Training Periodisation Table 3 outlines a ‘training session key’ which was provided from the coach to the nutritionist, detailing a description of all the different types of training sessions which could be included in the swimmer’s periodisation. Table 3 Training session key Training Session Training Session Description Recovery (R) Very easy / light aerobic mix Technical Recovery (TR) Easy aerobic mix with technical focus Aerobic Maintenance (AMT) Moderate work to maintain aerobic fitness Aerobic Development (ADEV) Strong work to develop aerobic fitness Aerobic > Technical (A > T) Strong / short rest work to develop aerobic fitness Strength Endurance (STEND) Strong aerobic work with high resistance Speed > Recovery (SP > R) Session focusing on speed effort & mostly easy swimming Speed > Aerobic Maintenance (SP > AMT) Speed development and aerobic maintenance combination Technical Pace (TP) Technical, speed and pace work in preparation for key set or race Speed > Resistance (SP > RES) Endurance set which includes both resistance and speedwork Speed > Endurance (SP > END) Set starts / finishes with speed. However, the bulk of the set is endurance Monocarboxylate Transporter 4 Race Pace ‘Tempo (MCT4 RP Tempo) Race pace set with softer design Monocarboxylate Transporter 4 ~ Central Fartlek (MCT4 ~ Central Fartlek) Race pace set – Progressive and challenging pattern with strong design Monocarboxylate Transporter 4 Race Pace Pattern (MCT4 RP ‘Pattern) Race pace set – Progressive and challenging pattern with strong design Monocarboxylate Transporter 4 + 1 Race Pace Combo (MCT4 + 1 RP ‘Combo’) Race pace set & heart rate combination – Harder design Aerobic Maintenance > Race (AMT > Race) Aerobic block finishing with intense race / stand up swim Monocarboxylate Transporter 4 Race Pace Simulation (MCT4 RP SIM) Race pace work mimicking a competition Monocarboxylate Transporter 1 (MCT1) High intensity aerobic set which includes intensity close to race pace Rainbow Set (RB) Set which combines swimming at all intensities – Aerobic and anaerobic Test Set (TS) Either 7x200m step test or 4x [4x100 kick] best average Kick and Pull (K + P) Aerobic kick and pull Gym (Gym) Gym work as set by the strength and conditioning coach Swim Bench (SB) n reps at a specific watt output Prime (P) Land work primer in preparation for stand up swim or race effort Table 4 outlines the training periodisation for the swimmer between the dates of Monday 3rd June to Sunday 14th July. This section of the mesocycle represented the swimmers final block of training, prior to entering the taper phase of their training on Monday 15th July. The swimmer competed in the 2024 Sette Colli swim meet in Rome during microcycle 3, racing in the three events across Friday, Saturday, and Sunday. As well as racing meters (e.g. 200m), the swimmer would typically warm up for ~ 1000-1600m and swim down for ~ 1000-1600m for each race. Table 4 The swimmer’s training periodisation between Monday 3rd June to Sunday 14th July. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week One: 3rd -9th June 2024 Week distance – 57.5km AM Session ADEV TR + Gym MCT1 ADEV + Gym SP > END STEND Rest PM Session MCT1 ADEV Rest TR MCT4 RP SIM Rest Rest Week Two: 10th -16th June 2024 Week distance – 57.5km AM Session ADEV TR + Gym STEND Rest SP > END STEND Rest PM Session MCT1 ADEV Rest Gym + ADEV MCT4 RP SIM Rest Rest Week Three: 17th June-23rd June Week distance – 52km AM Session SP > END SP > END Travel R Race - Heats Race - Heats Race - Heats PM Session TR MCT1 Travel TR + RACE WARM UP Race - Final Race - Final Race - Final Week Four: 24th June-30th June Week distance – 50-55km AM Session Travel R + Gym ADEV SP > AMT + Gym MCT4 RP SIM STEND Rest PM Session Travel SP > END Rest TR MCT4 RP SIM Rest Rest Week Five: 1st July-7th July Week distance – 60km AM Session AMT > SP + Gym R A > MT ADEV + Gym MCT4 RP SIM STEND Rest PM Session MCT4 ‘Soft’ 4x200 TT Rest TR MCT4 RP SIM Rest Rest Week Six: 8th July-14th July Week distance – 60km AM Session AMT > SP + Gym R A > MT ADEV MCT4 RP SIM STEND Rest PM Session MCT4 RP TEMPO MCT4 RP SIM Rest TR MCT4 RP SIM Rest Rest The nutritionist and coach ‘RAG rated’ each swimming session based on the glycolytic demands of the session (i.e. how much glycogen is required to complete the session) as well as the physiological goal of the session (e.g. mitochondrial biogenesis, enhance buffering capacity etc.). The nutritionist then collaborated with the swimmer to get their perceptions of ‘easy’, ‘moderate’ and ‘hard’ sessions. Table 5 displays the RAG ratings of each session. Supplementary file 1 displays the document which was created between the nutritionist and coach detailing the RAG rating of each training session. Table 5 RAG rating of each training session RAG Rating Description of RAG Rating Training Sessions Description Green (easy) Main set = Approx. 50 − 40 beats below max heart rate; lactate 2 mmol⋅L − 1 ; aerobic and recovery elements = < 2 mmol⋅L − 1 ; moderate glycolytic demand Speed work programmed into these sessions is low in volume and therefore while glycogen is required to fuel the high intensity movements, this is not for a considerable period ADev; A > T; StEnd; SP > R; SP > Amt; TP; SP > RES; SP > END; Kick and Pull K + P; Gym Red (Hard) Main set = Approx. 30 − 5 beats below max heart rate; lactate > 6 mmol⋅L − 1 ; high glycolytic demand MCT4 RP Tempo; MCT4 ~ Central Fartlek; MCT4 RP ‘Pattern; MCT4 + 1 RP ‘Combo’; AMT > Race; MCT4 RP SIM; MCT1; RB; TS Other These sessions are traditionally low in volume and ‘bolted’ onto the start (e.g. primer) or incorporated into the session (e.g. swim bench) SB; P 3.4 Nutrition Periodisation Intervention & Plans The nutritionist and swimmer underwent a ‘scoping’ session the week prior to starting the periodised nutrition plan, whereby the ‘Periodised Nutrition System’ was presented to the swimmer (e.g. repair plate, fuel plate, perform plate, sustain snacks, repair snacks), along with the rationale for this and how best the swimmer would like the information presented. Supplementary file 2 displays the infographics presented to the swimmer during the scoping session. The swimmer was provided with approximately, 50 repair plate recipes, 50 fuel plate recipes, 50 perform plate recipes and a variety of different sustain snack and repair snack examples. To improve adherence in the ‘Periodised Nutrition System’, the swimmer outlined the ‘types of meals’ they would consume daily and collaborated with the nutritionist to develop some recipes which they could utilise (e.g. scrambled eggs on toast, peanut butter and jam bagel, cinnamon berry porridge bowl, miso salmon with wild rice, chicken and chorizo paella). These were formulated using the nutritional analysis software Nutritics (Nutritics Ltd, Ireland). Supplementary file 3 displays an example of a recipe card sent to the swimmer. Tables 6 A-F display the periodised nutrition plan for the swimmer for each microcycle, while supplementary file 4A-F show the periodised nutrition plan infographic that was sent to the swimmer. Microcycle 1 was intentionally planned and agreed in collaboration with the swimmer to be lower in kilocalories to ‘gain momentum’ with body mass loss during the intervention period. While chronic low energy availability may have a variety of negative health and performance outcomes, leading to relative energy deficiency in sport (REDS) [ 40 ], it was ensured that carbohydrates were cycled in prior to ‘red sessions’ so that the swimmer could sustain the required volume and intensity. After microcycle one, carbohydrate and overall kilocalorie intake was increased throughout microcycles two and three to reduce the risk of any physiological or performance related consequences such as REDS [ 40 ]. A body composition assessment was undertaken on the 18th June (Tuesday of microcycle 3). After discussion with the swimmer, they stated that they were happy with their composition from a performance perspective and wanted to focus on ‘fuelling effectively’ during the upcoming swim meet (microcycle 3; Friday to Sunday), as well as the remainder of the mesocycle leading into the Olympic Games. Consequently, the focus of the intervention shifted from ‘optimising aquatic profile’ to ‘optimising adaptations from training sessions’ and the nutrition periodisation plan was adjusted accordingly. Table 6 A. Nutrition periodisation for microcycle 1 from 3rd June 2024 to 9th June 2024 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pre-Swim (AM) Fasted Fasted Sustain snack (40g CHO) Fasted Sustain snack (40g CHO) Fasted Repair snack Training (AM) ADEV TR + Gym MCT1 Sustain snack (20g CHO) ADEV + Gym SP > END STEND Post Swim (AM) Repair snack PRE GYM : x1 Repair snack & x1 sustain snack (20g CHO) Fuel plate PRE GYM : x1 Repair snack & x1 sustain snack (20g CHO) Repair snack Fuel plate Lunch Fuel plate Fuel plate Repair snack Fuel plate Fuel plate Repair snack Fuel plate Pre-Swim (PM) Sustain snack (40g CHO) Sustain snack (40g CHO) Sustain snack (60g CHO) Repair snack Training (PM) MCT1 Sustain snack (20g CHO) ADEV TR MCT4 RP SIM Sustain snack (20g CHO) Dinner Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Perform plate Fuel plate Daily Kcal and Macronutrient Targets Calories (Kcals) 1450–2315 1450–2315 1450–2315 1290–2065 1530–2395 1410–2105 1515–2160 Carbohydrate (g / g⋅kg⋅bm − 1 ) 160–270 / 2-3.5 160–270 / 2-3.5 160–270 / 2-3.5 120–230 / 1.5-3 180–290 / 2.3–3.8 150–260 / 1.9–3.4 100–220 / 1.3–2.9 Protein (g / g⋅kg⋅bm − 1 ) 90–140 / 1.2–1.8 90–140 / 1.2–1.8 90–140 / 1.2–1.8 90–130 / 1.2–1.7 90–140 / 1.2–1.8 90–120 / 1.2–1.6 110–140 / 1.4–1.8 Fat (g / g⋅kg⋅bm − 1 ) 50–75 / 0.6-1.0 50–75 / 0.6-1.0 50–75 / 0.6-1.0 50–70 / 0.6–0.9 50–75 / 0.6-1.0 50–65 / 0.6–0.8 50–80 / 0.6-1.0 Table 6 B. Nutrition periodisation for microcycle 1 from 10th June 2024 to 16th June 2024 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pre-Swim (AM) Fasted Fasted Sustain snack (20g CHO) Repair snack Sustain snack (40g CHO) Fasted Repair snack Training (AM) ADEV TR + Gym STEND SP > END STEND Post Swim (AM) x1 Repair snack & x1 sustain snack (20g CHO) PRE GYM x1 Repair snack & x1 sustain snack (20g CHO) Fuel plate x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) Lunch Fuel plate Fuel plate Repair snack Fuel plate Fuel plate Fuel plate Fuel plate Pre-Swim (PM) Sustain snack (60g CHO) Sustain snack (40g CHO) Sustain snack (60g CHO) Sustain snack (80g CHO) Repair snack Repair snack Training (PM) MCT1 Sustain snack (20g CHO) ADEV Gym + ADEV MCT4 RP SIM Sustain snack (20g CHO) Dinner Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Daily Kcal and Macronutrient Targets Calories (Kcals) 1810–2755 1650–2515 1490–2265 1650–2425 2050–3085 1570–2475 1490–2360 Carbohydrate (g / g⋅kg⋅bm − 1 ) 250–360 / 3.2–4.7 210–320 / 2.7-4 170–280 / 2.2–3.6 210–320 / 2.7-4 310–420 / 4-5.5 170–290 / 2.2–3.7 150–270 / 1.9–3.5 Protein (g / g⋅kg⋅bm − 1 ) 90–150 / 1.2–1.9 90–140 / 1.2–1.8 90–130 / 1.2–1.7 90–130 / 1.2–1.7 90–160 / 1.2–2.1 110–150 / 1.4–1.9 110–140 / 1.4–1.8 Fat (g / g⋅kg⋅bm − 1 ) 50–80 / 0.6-1.0 50–75 / 0.6-1.0 50–70 / 0.6–0.9 50–70 / 0.6–0.9 50–85 / 0.6–1.1 50–80 / 0.6-1.0 50–80 / 0.6-1.0 Table 6 C. Nutrition periodisation for microcycle 1 from 17th June 2024 to 23rd June 2024 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pre-Swim (AM) Sustain snack (20g CHO) Sustain snack (20g CHO) Fuel plate* Fuel plate* Sustain snack (80g CHO) Sustain snack (80g CHO) Sustain snack (80g CHO) Training or Race (AM) SP > END + GYM SP > END R Race - Heats Race - Heats Race - Heats Post Swim (AM) PRE GYM x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (60g CHO) x1 Repair snack & x1 sustain snack (60g CHO) x1 Repair snack & x1 sustain snack (60g CHO) Lunch Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Pre-Swim (PM) Sustain snack (60g CHO) x1 Repair snack & x1 sustain snack (20g CHO) Sustain snack (60g CHO) Sustain snack (80g CHO) Sustain snack (80g CHO) Sustain snack (80g CHO) Training or Race (PM) TR MCT1 TR Race - Final Race - Final Race - Final Post Race x1 Repair snack & x1 sustain snack (60g CHO) x1 Repair snack & x1 sustain snack (60g CHO) x1 Repair snack & x1 sustain snack (60g CHO) Dinner Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Pre-Bed Sleep strategy (20g CHO) Sleep strategy (20g CHO) Sleep strategy (20g CHO) Sleep strategy (20g CHO) Sleep strategy (20g CHO) Daily Kcal and Macronutrient Targets Calories (Kcals) 1570–2435 1810–2755 2075–3055 2315–3375 2690–3980 2690–3980 2690–3980 Carbohydrate (g / g⋅kg⋅bm − 1 ) 190–300 / 2.5-4 250–360 / 3.3–4.8 240–400 / 3.2–5.3 300–460 / 4-6.1 450–590 / 5.8–7.6 450–590 / 5.8–7.6 450–590 / 5.8–7.6 Protein (g / g⋅kg⋅bm − 1 ) 90–140 / 1.2–1.9 90–150 / 1.2-2 110–150 / 1.5-2 110–160 / 1.5–2.1 110–180 / 1.5–2.4 110–180 / 1.5–2.4 110–180 / 1.5–2.4 Fat (g / g⋅kg⋅bm − 1 ) 50–75 / 0.7-1.0 50–80 / 0.7–1.1 75–95 / 1-1.3 75–100 / 1-1.3 50–100 / 0.7–1.3 50–100 / 0.7–1.3 50–100 / 0.7–1.3 Table 6 D. Nutrition periodisation for microcycle 1 from 24th June 2024 to 30th June 2024 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pre-Swim (AM) Fuel plate* Fasted Sustain snack (20g CHO) Sustain snack (40g CHO) Sustain snack (60g CHO) Sustain snack (20g CHO) Repair snack Training (AM) R + Gym ADEV SP > AMT + Gym MCT4 RP SIM x1 sustain snack (20g CHO) STEND Post Swim (AM) x1 Repair snack & x1 sustain snack (20g CHO) pre gym Fuel plate x1 Repair snack x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) Lunch Fuel plate Fuel plate x1 Repair snack Fuel plate Fuel plate Fuel plate Fuel plate Pre-Swim (PM) x1 Repair snack Sustain snack (60g CHO) Sustain snack (40g CHO) Sustain snack (80g CHO) Repair snack Repair snack Training (PM) SP > END TR MCT4 RP SIM x1 sustain snack (20g CHO) Dinner Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Daily Kcal and Macronutrient Targets Calories (Kcals) 1915–2810 1730–2595 1490–2270 1730–2595 2210–3330 1650–2645 1490–2315 Carbohydrate (g / g⋅kg⋅bm − 1 ) 200–360 / 2.7–4.8 230–340 / 3.1–4.5 170–280 / 2.3–3.7 230–340 / 3.1–4.5 350–460 / 4.7–6.1 190–310 / 2.5–4.1 150–270 / 1.9–3.5 Protein (g / g⋅kg⋅bm − 1 ) 110–140 / 1.5–1.9 90–140 / 1.2–1.9 90–130 / 1.2–1.7 90–140 / 1.2–1.9 90–170 / 1.2–2.3 110–160 / 1.5–2.1 110–140 / 1.4–1.8 Fat (g / g⋅kg⋅bm − 1 ) 75–90 / 1-1.2 50–75 / 0.7-1.0 50–70 / 0.7–0.9 50–75 / 0.7–0.9 50–90 / 0.7–1.1.2 50–85 / 0.7–1.1 50–75 / 0.6-1.0 Table 6 E. Nutrition periodisation for microcycle 1 from 1st July 2024 to 7th July 2024 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pre-Swim (AM) Sustain snack (40g CHO) Fasted Fasted Sustain snack (20g CHO) Sustain snack (60g CHO) Sustain snack (20g CHO) Repair snack Training (AM) AMT > SP + Gym R A > MT ADEV + Gym MCT4 RP SIM x1 sustain snack (20g CHO) STEND Post Swim (AM) x1 Repair snack & x1 sustain snack (20g CHO) pre gym x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack x1 Repair snack & x1 sustain snack (20g CHO) pre gym x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) Lunch Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Pre-Swim (PM) Sustain snack (60g CHO) Sustain snack (80g CHO) Sustain snack (80g CHO) Repair snack Repair snack Training (PM) MCT4 ‘Soft’ x1 sustain snack (20g CHO) MCT4 RP SIM x1 sustain snack (20g CHO) TR MCT4 RP SIM x1 sustain snack (20g CHO) Dinner Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Daily Kcal and Macronutrient Targets Calories (Kcals) 1970–3005 1890–3020 1410–2105 1570–2435 2210–3290 1650–2645 1490–2315 Carbohydrate (g / g⋅kg⋅bm − 1 ) 290–400 / 3.9–5.3 270–380 / 3.6–5.1 150–260 / 2-3.5 190–300 / 2.5-4 350–460 / 4.7–6.1 190–310 / 2.5–4.1 150–270 / 1.9–3.5 Protein (g / g⋅kg⋅bm − 1 ) 90–160 / 1.2–2.1 90–150 / 1.2-2 90–120 / 1.2–1.6 90–140 / 1.2–1.9 90–160 / 1.2–2.1 110–160 / 1.5–2.1 110–140 / 1.4–1.8 Fat (g / g⋅kg⋅bm − 1 ) 50–85 / 0.7–1.1 50–80 / 0.7–1.1 50–65 / 0.7–0.9 50–75 / 0.7-1.0 50–90 / 0.7–1.2 50–85 / 0.7–1.1 50–75 / 0.6-1.0 Table 6 F. Nutrition periodisation for microcycle 1 from 8st July 2024 to 14th July 2024 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pre-Swim (AM) Sustain snack (40g CHO) Fasted Fasted Sustain snack (20g CHO) Sustain snack (60g CHO) Sustain snack (20g CHO) Repair snack Training (AM) AMT > SP + Gym R A > MT ADEV MCT4 RP SIM x1 sustain snack (20g CHO) STEND Post Swim (AM) x1 Repair snack & x1 sustain snack (20g CHO) pre gym x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) x1 Repair snack & x1 sustain snack (20g CHO) Lunch Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Fuel plate Pre-Swim (PM) Sustain snack (60g CHO) Sustain snack (80g CHO) Sustain snack (80g CHO) Repair snack Repair snack Training (PM) MCT4 RP TEMPO x1 sustain snack (20g CHO) MCT4 RP SIM x1 sustain snack (20g CHO) TR MCT4 RP SIM x1 sustain snack (20g CHO) Dinner Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Perform plate Daily Kcal and Macronutrient Targets Calories (Kcals) 1970–3005 1890–3020 1410–2105 1570–2435 2210–3290 1650–2645 1490–2315 Carbohydrate (g / g⋅kg⋅bm − 1 ) 290–400 / 3.9–5.3 270–380 / 3.6–5.1 150–260 / 2-3.5 190–300 / 2.5-4 350–460 / 4.7–6.1 190–310 / 2.5–4.1 150–270 / 1.9–3.5 Protein (g / g⋅kg⋅bm − 1 ) 90–160 / 1.2–2.1 90–150 / 1.2-2 90–120 / 1.2–1.6 90–140 / 1.2–1.9 90–160 / 1.2–2.1 110–160 / 1.5–2.1 110–140 / 1.4–1.8 Fat (g / g⋅kg⋅bm − 1 ) 50–85 / 0.7–1.1 50–80 / 0.7–1.1 50–65 / 0.7–0.9 50–75 / 0.7-1.0 50–90 / 0.7–1.2 50–85 / 0.7–1.1 50–75 / 0.6-1.0 3.5 Monitoring & Refinement During the scoping session, the nutritionist presented all six microcycles of the periodised nutrition plan to the swimmer. The periodised nutrition plan for a particular microcycle was then sent to the swimmer on the Friday prior to the microcycle commencing the following Monday to refresh their memory and enable them to plan and prepare their nutrition strategies for the following week. This was accompanied by a face-to-face discussion with the nutritionist to discuss the ‘flow’ of nutrition periodisation for the microcycle, as well as reflections of the current microcycle (e.g. training performance, energy levels etc.). This discussion was cross-referenced with data collected by the MDT team such as blood lactates during key sessions (e.g. MCT4 RP SIM); force plate jump metrics; rating of perceived exertion and wellness data such as energy levels, sleep quality; anecdotal feedback from the coach. This was to determine the extent to which the periodised nutrition plan needed to be adjusted based on the feedback sources. Twice-weekly meetings between the coach and MDT team were also held to discuss the performance of the swimmer and any adjustments to the training periodisation. The swimmer was empowered to take ownership of the periodised nutrition plan and monitoring process. During the scoping session, the swimmer outlined when they wanted body composition assessments to be undertaken in agreement with the performance nutritionist (3rd June, 18th June, 16th July). Body composition was quantified through sum of 8 skinfold method. This has been shown to be a valid and reliable method when working in the field [ 45 ]. The nutritionist was an International Society for the Advancement of Kinanthropometry (ISAK) level one practitioner according to ISAK guidelines [ 46 ]. The swimmer stated that they did not value collecting body mass data on a frequent basis as this added ‘noise’ to the goal due to daily fluctuations in mass caused through glycogen, hydration status and female sex hormones such as oestrogen [ 47 ]. Therefore, body mass was only collected when quantifying body composition. At each body composition monitoring session, the swimmer was re-familiarised with the data collection process, given ample opportunity to ask any questions, or refuse the process. Four-day self-reported food diaries were also completed by the swimmer on two separate occasions (4th to 7th June and 25th to 28th June) to ensure that the swimmer was on track, and energy intake was consistent with what was being advised in the periodised nutrition plan. Food diaries were completed through a combination of the weighed food method [ 48 ] and Snap’N’Send [ 49 ]. Food diaries were analysed using the nutrition analysis software Nutritics (Nutritics Ltd, Ireland). 3.5.1 Body Composition Table 7 displays the body composition data collected throughout the periodised nutrition intervention. Over an 18-day period of the ‘optimising aquatic profile’ phase of the intervention, there was a 2.1 kg decrease in body mass, an 18.1 mm reduction in sum of 8 skinfolds, a 0.1 kg decrease in predicted lean mass and a 2.2 kg decrease in predicted fat mass. Over the remainder of the mesocycle and the ‘optimising adaptations from training sessions’ phase, there was a 0.2 kg increase in body mass, a 2 mm reduction in sum of 8 skinfolds, a 0.7 kg increase in predicted lean mass and 0.5 kg decrease in predicted fat mass. Table 7 Swimmers body composition data throughout the periodised nutrition intervention Date Body mass (kg) Sum of 8 Skinfolds (mm) Predicted Lean Mass* (kg) Predicted Fat Mass* (kg) 31/05/24 76.9 98.3 63.1 13.9 18/06/24 74.8 80.2 63.0 11.7 16/07/24 75.0 78.2 63.7 11.3 *Calculated via Van Der Ploeg et al., (2003) [ 50 ] 3.5.2 Food Diary Table 8 A displays the food diary data collected during microcycle one (Tuesday 4th June to Friday 7th June), while Table 8 B shows the food diary data collected during microcycle four (Tuesday 25th June to Friday 28th June). Table 8 A. Swimmer’s food self-reported diary data collected during microcycle one Date Kilocalories (Kcals) Carbohydrate (g) / (g.kg.bm − 1 ) Protein (g) / (g.kg.bm − 1 ) Fat (g) / (g.kg.bm − 1 ) 04/06/24 1783 214 / 2.8 126 / 1.6 42 / 0.5 05/06/24 2178 237 / 3.1 118 / 1.5 84 / 1.1 06/06/24 2315 243 / 3.2 137 / 1.8 91 / 1.2 07/06/24 2369 261 / 3.4 141 / 1.8 84 / 1.1 Table 8 B. Swimmer’s food self-reported diary data collected during microcycle four Date Kilocalories (Kcals) Carbohydrate (g) / (g.kg.bm − 1 ) Protein (g) / (g.kg.bm − 1 ) Fat (g) / (g.kg.bm − 1 ) 25/06/24 2001 246 / 3.3 103 / 1.4 67 / 0.9 26/06/24 2050 220 / 2.9 134 / 1.8 71 / 0.9 27/06/24 1746 214 / 2.9 107 / 1.4 51 / 0.7 28/06/24 2733 396 / 5.3 132 / 1.8 69 / 0.9 During microcycle one, fat intake was slightly greater than planned due to the swimmer using high amounts of olive oil while cooking. Despite olive oil having numerous health benefits [ 51 ], this was tweaked to ensure the swimmer stayed within the macronutrient guidance. During microcycle 4, the swimmer was within the planned nutrition periodisation targets for all days. 4 Discussion & Practitioner Reflections The aim of this current opinion was to (1) propose a ‘Periodised Nutrition System’ which can be utilised by nutritionists when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed ‘Periodised Nutrition System’ and its utilisation with a world class swimmer in the build-up to the 2024 Paris Olympic games. Stellingwerff et al., (2019) [ 10 ] stated that there needs to be better quantification of knowledge and application of nutritional periodisation approaches among athletes. While previous literature has proposed strategies of how a ‘periodised’ nutrition approach can be achieved [ 10 ], to the authors knowledge, this is the first proposed ‘Periodised Nutrition System’ in the scientific literature, conveying how different ‘performance plates’ can be utilised to sit in tandem with an athletes training periodisation in a real-world scenario. This current opinion presents the ‘Periodised Nutrition System’, proposing different ‘performance plates’, quantities of different foods to fit into the ‘performance plates’ to aid recipe development, and how they may practically fit into an athlete’s periodisation alongside theoretical rationale. This will hopefully generate some meaningful discussion among practitioners and academics to critique the proposed ‘Periodised Nutrition System’ and enable other practitioners to share their understanding and application of nutritional periodisation approaches within a variety of sports. While the ‘Periodised Nutrition System’ provides a template for practitioners to utilise to deliver periodised nutrition support to strategically plan each of the 4000 + meals an athlete may consume over an Olympic or Paralympic cycle, simply applying a ‘copy and paste’ approach to performance nutrition support is sub optimal. This current opinion highlights an array of skills a nutritionist needs to embed a periodised approach when supporting elite athletes. A performance nutritionist must have sufficient technical knowledge to understand the underpinning physiological and technical demands of the sport as well as the intended physiological responses from different sessions (e.g. aerobic development vs. MCT4 RP SIM) to ensure that the athlete is able to work at the correct intensity, utilising the intended fuel source, maximising the adaptive response. They must also be able to accurately predict the energy expenditure of the athlete so that the recommendations of the nutrition periodisation plan are appropriate. The performance nutritionist must also possess a variety of ‘soft’ skills such as: being able to effectively communicate with the coach, MDT team, and athlete to establish performance strategies and feedback interventions to key stakeholders; time management to ensure periodisation plans are delivered on time; team work and collaborative skills to work as part of an MDT team, gaining feedback (such as lactate data) to inform the whether the nutrition periodisation needs adjusting; and creativity to package up the periodised nutrition plan in a way that is appropriate for the athlete so they can follow (such as supplementary files 3 and 4A-F). Previous research has highlighted that there appears to be little planning and integration of training prescription and nutrition between the nutritionist and multi-disciplinary team [ 9 ]. An advantage of adopting a periodised nutrition approach with athletes on a microcycle basis is it enables practitioners to specifically plan to the individual, their performance goal(s) and the desired adaptation of a training session. Following the process of how to embed the ‘Periodised Nutrition System’ (figure one) can add structure and greater alignment of training and nutrition periodisation between key stakeholders. Anecdotally, the performance nutritionist found that they had a greater understanding of the athletes training periodisation as they were specifically programming the nutrition periodisation alongside. As the nutritionist had an awareness of the swimmers training periodisation, they were able to greater embed nutritional strategies such as the swimmer practicing their racing nutrition strategies prior to MCT4 RP SIM sessions (see microcycles 4, 5, and 6). This included refining their pre-race meal alongside the addition of racing supplements such as nitrates [ 52 ], caffeine [ 53 ] and sodium bicarbonate [ 54 ], ensuring gastrointestinal issues were minimised. By having greater awareness of the training periodisation, the performance nutritionist can be proactive in their guidance rather than being reactive, achieving a greater level of collaboration with the athlete. While this current opinion has focused on macronutrients, the ‘Periodised Nutrition System’ is a tool to ensure that the athlete has structure and purpose to their nutrition, aligned with their training periodisation. The ‘Periodised Nutrition System’ enables an initial structure for this to develop organically between the performance nutritionist and athlete. Different performance strategies can be layered alongside such as: creating nitrate rich ‘repair’, ‘fuel’ and ‘perform’ plates to increase nitric oxide storage in the muscle [ 52 ]; the addition of creatine monohydrate to increase glycogen synthesis if the athlete is undergoing high training loads whereby high carbohydrate availability is required [ 55 ]; or the supplementation of specific micronutrients, such as iron when an athlete is training at altitude [ 56 ]. This will depend on how the performance nutritionist applies their skills and knowledge to package up the nutrition support and layer on the performance strategies. A potential negative of embedding a periodised nutrition approach is that athletes may look at nutrition ‘mathematically’, simply looking at the nutritional value of food, how much energy and the macronutrient composition of it. This goes against the essence that food is there to be enjoyed and is a mechanism for connecting people and communities [ 57 ] and is not the intention of the ‘Periodised Nutrition System’. To this extent, the nutritionist collaborated with the athlete to ‘flex’ the periodisation to facilitate ‘social engagements’ and ‘meals out’. Feedback provided from the swimmer was that this was empowering, as there was no ‘guilt’ attached to social engagements as these were planned, and there was clarity between the nutritionist and swimmer. This does highlight a limitation of the ‘Periodised Nutrition System’, that while you can have a plan, it is impossible to be 100% sure how much energy an athlete is consuming. Similarly, across the repair, fuel, and perform plates, fat is fixed at ~ 25g. However, when consuming a ‘takeaway meal’ or ‘eating out’ this is likely to be more than this. Another limitation may be that the daily energy and macronutrient targets appear to have a high range (i.e. ~1000 Kcals; ~100-150g CHO; ~50g PRO; ~30g FAT). If an athlete was to consistently consume the lower end of this target, energy intake may not be sufficient, whereas if they were to consume the higher end this may be too much. An athlete consumes food, containing a combination of all three macronutrients, and from the authors experience, athletes tend to consume in the middle of these recommendations (see Table 8 B). An example in practice may be a ‘sustain snack’ which is recommended to contain 20-60g CHO, 0-10g PRO and 0-10g FAT. However, when translated to food this could be x2 Weetabix with 150ml semi skimmed milk which contains 209 Kcals, 33g CHO, 10g PRO, and 3g FAT. It is unlikely that an athlete would ever consume at the lower end of the suggested range (e.g. 0g PRO; 0g FAT) unless they consumed high amounts of non-food products such as sports gels and protein powders which generally contain high amounts of one macronutrient but limited amounts of other macronutrients. The authors also acknowledge that the ‘Periodised Nutrition System’ is not an ‘exact science’. Indeed, there are many variables which can influence the process such as the accurately estimating of energy expenditure, while there are also discrepancies in the monitoring process such as inaccurate food diaries. Therefore, the ‘Periodised Nutrition System’ should be looked at as a tool to enable practitioners to better align their nutritional strategies with the training periodisation of an athlete and help the athlete to develop a structure to their nutrition strategies. 5 Future Research Recommendations Future research should aim to quantify the ‘Periodised Nutrition System’ in other cohorts of athletes and sports to determine its validity. The case study demonstrates how the ‘Periodised Nutrition System’ has supported three goals of the athlete throughout the mesocycle: (1) optimising aquatic profile (microcycles 1–3); (2) racing nutrition (microcycle 3); (3) maximising training adaptations (microcycles 4–6). A limitation is of the ‘Periodised Nutrition System’ is that it hasn’t been utilised in a hypertrophy or team sport scenario. Therefore, whether the nutrition periodisation system would be appropriate for a Rugby Union player aiming to increase lean mass as an example remains to be seen. An understanding of behaviour change science is becoming recognised as an important consideration for performance nutritionists [ 58 ]. Anecdotally, the swimmer referenced a greater adherence to nutritional strategies as the periodisation was bespoke to their training periodisation and their performance goal(s). They felt more motivated to include monitoring tools such as food diaries and complete them more accurately as they valued the data so that they could make appropriate adjustments if required. The performance nutritionist also experienced an increase in communication with the athlete, most likely due to embedding the ‘Periodised Nutrition System’ and following an athlete centred approach, empowering them to drive the process, increasing the athlete’s motivation. Consequently, future research should aim to capture any behaviour changes which occur when utilising the ‘Periodised Nutrition System’. 6 Conclusions The purpose of this current opinion was to (1) propose a ‘Periodised Nutrition System’ which can be utilised by nutritionists when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed ‘nutrition periodisation system’ and its utilisation with a world class swimmer in the build-up to the 2024 Paris Olympic Games. Previous research has highlighted that there is little planning and organisation from performance nutritionists when delivering nutrition support. To this extent, the ‘Periodised Nutrition System’ enables the practitioner to develop structure to their support aligning nutritional strategies with the training periodisation of the athlete, allowing for an individual approach, specific to the athlete’s performance goal(s) and the desired adaptation of a training session. Future research should determine the ‘nutrition periodisation systems’ validity in a variety of other athletes and sports as well as capturing any behaviour change tools utilised to optimise nutrition support provided to athletes. Declarations Institutional Review Board Statement The swimmer and coach were informed about the purpose of the support provision, and the first author answered any questions had. Written informed consent which adopted the ethical principles described by Sheffield Hallam University Ethics Committee was provided by the athlete and coach, and consequently both provided consent for the publication of this case study. Informed Consent Statement The swimmer and coach were informed about the purpose of the support provision, and the first author answered any questions had. Written informed consent which adopted the ethical principles described by Sheffield Hallam University Ethics Committee was provided by the athlete and coach, and consequently both provided consent for the publication of this case study. Availability of Data and Materials All data which supports the conclusions made within the manuscript are provided in the main text. Supplementary materials such as the ‘Periodised Nutrition System’ infographics and ‘periodised nutrition plans’ which were presented to the swimmer have also provided been provided as supplementary materials. Competing Interests The authors declare that they have no competing interests. Funding No funding was required for this study Author Contributions O Turner, N Mitchell, and R Chessor developed the ‘Periodised Nutrition System’. O Turner provided nutrition support to the world class swimmer. O Turner drafted the manuscript and oversaw manuscript preparation. N Mitchell and R Chessor assisted with revising the manuscript. All authors read and approved the final manuscript. A cknowledgements The authors would like to thank David Hemmings (Loughborough Performance Centre Aquatics GB coach) for his role in the development of the ‘Periodised Nutrition System’. His challenge to practitioners to deliver world class sports science support alongside his pursuit to provide world class coaching to his swimmers has enabled O Turner to reflect and critique his way of working and develop a system which may achieve better performance outcomes. The authors also appreciate the level of detail and planning in the athlete’s periodisation plans from David as well as numerous meetings which has enabled this system to be developed. The authors would also like to thank: Dr Kate Jordan (Chief Medical Officer, Aquatics GB) for supporting the Aquatics GB screening process; Michael Pugh (Strength and Conditioning Coach, UKSI) for providing periodised conditioning plans, as well as feeding back force jump data; Dr Ben Scott (Physiologist, Aquatics GB) for collecting blood lactate data and feeding this back; Scott Goadby (Loughborough Performance Centre Support Coach, Aquatics GB) and Joe Tomley (Loughborough Performance Centre Coach Support, Aquatics GB) for collecting monitoring data. Authors Information Ollie Turner is a Performance Nutritionist at the UK Sports Institute working with Aquatics GB providing nutrition support to Olympic and Paralympic swimmers. He is also a PhD student at Sheffield Hallam University. Nigel Mitchell is a Technical Lead Performance Nutritionist at the UK Sports Institute. He is also the Lead Performance Nutrition consultant for British Athletics and a Senior Lecturer at Leeds Beckett University. Richard Chessor is the Head of Physical Performance at Aquatics GB. References Selye H. Stress and the general adaptation syndrome. Br Med J. 1950;1:1383–92; doi: 10.1136/bmj.1.4667.1383 . Bompa, TO., & Buzzichelli, C. Periodization: Theory and methodology of training. Champaign, IL: Human Kinetics; 2019. Fleck SJ. Periodized Strength Training: A Critical Review. Journal of strength and conditioning research 1999;13(1):82–89. Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? International journal of sports physiology and performance 2010;5(3):276–291. González-Ravé JM, Hermosilla F, González-Mohíno F, Casado A, Pyne DB. Training Intensity Distribution, Training Volume, and Periodization Models in Elite Swimmers: A Systematic Review. International journal of sports physiology and performance 2021;16(7):1–926. 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Reduced carbohydrate availability does not modulate training-induced heat shock protein adaptations but does upregulate oxidative enzyme activity in human skeletal muscle. J Appl Physiol (1985). 2009;106(5):1513–21. doi: 10.1152/japplphysiol.00003.2009 . Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise. Am J Physiol. 1997;273(4):E768-75. doi: 10.1152/ajpendo.1997.273.4.E768 . Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. Beneficial metabolic adaptations due to endurance exercise training in the fasted state. J Appl Physiol (1985). 2011;110(1):236–45. doi: 10.1152/japplphysiol.00907.2010 Hearris MA, Hammond KM, Fell JM, Morton JP. Regulation of Muscle Glycogen Metabolism during Exercise: Implications for Endurance Performance and Training Adaptations. Nutrients 2018;10(3):298. Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al. Training with Low Muscle Glycogen Enhances Fat Metabolism in Well-Trained Cyclists. Med Sci Sports Exerc 2010;42(11):2046–2055. Close GL, Kasper AM, Morton JP. From Paper to Podium: Quantifying the Translational Potential of Performance Nutrition Research. Sports Med 2019;49:25–37. McKay AKA, Stellingwerff T, Smith ES, Martin DT, Mujika I, Goosey-Tolfrey V, et al. Defining Training and Performance Caliber: A Participant Classification Framework. International journal of sports physiology and performance 2022;17(2):317–331. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, et al. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition 2017;14(1):16. Mountjoy M, Ackerman KE, Bailey DM, Burke LM, Constantini N, Hackney AC, et al. 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med 2023;57(17):1073–1098. Shaw G, Boyd KT, Burke LM, Koivisto A. Nutrition for swimming. Int J Sport Nutr Exerc Metab 2014;24(4):360–372. Chanson, H. Applied hydrodynamics: An introduction. Boca Raton, FL: CRC Press. 2013. doi: 10.1201/b15793 Bentley MRN, Patterson LB, Mitchell N, Backhouse SH. Athlete perspectives on the enablers and barriers to nutritional adherence in high-performance sport. Psychol Sport Exerc 2021;52:101831. Mathisen TF, Ackland T, Burke LM, Constantini N, Haudum J, Macnaughton LS, et al. Best practice recommendations for body composition considerations in sport to reduce health and performance risks: a critical review, original survey and expert opinion by a subgroup of the IOC consensus on Relative Energy Deficiency in Sport (REDs). Br J Sports Med 2023;57(17):1148–1160. Kasper AM, Langan-Evans C, Hudson JF, Brownlee TE, Harper LD, Naughton RJ, et al. Come Back Skinfolds, All Is Forgiven: A Narrative Review of the Efficacy of Common Body Composition Methods in Applied Sports Practice. Nutrients 2021;13(4):1075. Marfell-Jones, M., Stewart, A., & Olds, T. Kinanthropometry IX: Proceedings of the 9th international conference of the international society for the advancement of kinanthropometry . Florence: Routledge. 2006. doi: 10.4324/9780203970157 Stachenfeld NS. Sex hormone effects on body fluid regulation. Exerc Sport Sci Rev 2008;36(3):152–159. Bingham SA, Gill C, Welch A, Day K, Cassidy A, Khaw KT, et al. Comparison of dietary assessment methods in nutritional epidemiology: weighed records v. 24 h recalls, food-frequency questionnaires and estimated-diet records. Br J Nutr 1994;72(4):619–643. Costello N, Deighton K, Dyson J, Mckenna J, Jones B. Snap-N-Send: A valid and reliable method for assessing the energy intake of elite adolescent athletes. EJSS/European journal of sport science 2017;17(8):1044–1055. Van Der Ploeg GE, Gunn SM, Withers RT, Modra AC. Use of anthropometric variables to predict relative body fat determined by a four-compartment body composition model. Eur J Clin Nutr 2003;57(8):1009–1016. Bilal RM, Liu C, Zhao H, Wang Y, Farag MR, Alagawany M, et al. Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production. Frontiers in pharmacology 2021;12. Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr 2018;38(1):303–328. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, et al. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition 2021;18(1):1. Grgic J, Pedisic Z, Saunders B, Artioli GG, Schoenfeld BJ, McKenna MJ, et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition 2021;18(1):61. Roberts PA, Fox J, Peirce N, Jones SW, Casey A, Greenhaff PL. Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. Amino Acids 2016;48(8):1831–1842. Stellingwerff T, Peeling P, Garvican-Lewis LA, Hall R, Koivisto AE, Heikura IA, Burke LM. Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review. Sports Med. 2019;49:169–184. doi: 10.1007/s40279-019-01159-w . Dunbar RIM. Breaking Bread: the Functions of Social Eating. Adaptive Human Behavior and Physiology 2017;3(3):198–211. Bentley MRN, Mitchell N, Backhouse SH. Sports nutrition interventions: A systematic review of behavioural strategies used to promote dietary behaviour change in athletes. Appetite 2020;150:104645. Additional Declarations No competing interests reported. Supplementary Files SupplementaryFile1.pdf SupplementaryFile2.pdf SupplementaryFile3.png SupplementaryFile4A.png SupplementaryFile4B.png SupplementaryFile4C.png SupplementaryFile4D.png SupplementaryFile4E.png SupplementaryFile4F.png Cite Share Download PDF Status: Under Review Version 1 posted Editorial decision: Revision requested 11 Nov, 2024 Reviews received at journal 07 Nov, 2024 Reviews received at journal 04 Nov, 2024 Reviewers agreed at journal 22 Oct, 2024 Reviewers agreed at journal 18 Oct, 2024 Reviewers invited by journal 16 Oct, 2024 Editor assigned by journal 16 Oct, 2024 Submission checks completed at journal 16 Oct, 2024 First submitted to journal 16 Oct, 2024 You are reading this latest preprint version Research Square lets you share your work early, gain feedback from the community, and start making changes to your manuscript prior to peer review in a journal. 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Also discoverable on Platform About Our Team In Review Editorial Policies Advisory Board Help Center Resources Author Services Accessibility API Access RSS feed Manage Cookie Preferences © Research Square 2026 | ISSN 2693-5015 (online) Privacy Policy Terms of Service Do Not Sell My Personal Information {"props":{"pageProps":{"initialData":{"identity":"rs-5275222","acceptedTermsAndConditions":true,"allowDirectSubmit":false,"archivedVersions":[],"articleType":"Case Report","associatedPublications":[],"authors":[{"id":366766782,"identity":"ff4c6ce1-61f8-4200-bf5a-2f9622884d72","order_by":0,"name":"Ollie 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This has paved the way for a mixture of different training periodisation approaches such as classical, block, pyramidal, polarised, and threshold models [\u003cspan additionalcitationids=\"CR3\" citationid=\"CR2\" class=\"CitationRef\"\u003e2\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR4\" class=\"CitationRef\"\u003e4\u003c/span\u003e], with these approaches being utilised in a variety of sports such as swimming [\u003cspan citationid=\"CR5\" class=\"CitationRef\"\u003e5\u003c/span\u003e], and track and field [\u003cspan citationid=\"CR6\" class=\"CitationRef\"\u003e6\u003c/span\u003e]. The main aim of training periodisation, regardless of the approach, is to cyclically order specific training exercises and sessions, while navigating an athlete through a short (microcycle; days and within days), medium (mesocycle; weeks) and long (macrocycle; months to year(s)) term planning process, with the aim of applying the principles of progressively overloading and recovering an athlete, specific to their event, with the intention of achieving peak performance in a sporting event [\u003cspan citationid=\"CR2\" class=\"CitationRef\"\u003e2\u003c/span\u003e, \u003cspan citationid=\"CR3\" class=\"CitationRef\"\u003e3\u003c/span\u003e].\u003c/p\u003e \u003cp\u003eNutrition sits in tandem with an athlete\u0026rsquo;s training programme, ensuring that an athlete has the appropriate amount of macro-and micro-nutrients to optimise their health, physical performance, training adaptations, and body composition [\u003cspan citationid=\"CR7\" class=\"CitationRef\"\u003e7\u003c/span\u003e]. Over the past couple of decades, the concept of \u0026lsquo;periodised nutrition\u0026rsquo; has been developed [\u003cspan citationid=\"CR8\" class=\"CitationRef\"\u003e8\u003c/span\u003e, \u003cspan citationid=\"CR9\" class=\"CitationRef\"\u003e9\u003c/span\u003e]. It was first proposed by Stellingwerff et al., (2007) [\u003cspan citationid=\"CR8\" class=\"CitationRef\"\u003e8\u003c/span\u003e], who presented different energetic and macronutrient recommendations, depending on what training phase of their macrocycle an athlete was in. More recently, the concept of \u0026lsquo;periodised nutrition\u0026rsquo; has been defined as \u0026ldquo;the planned, purposeful, and strategic use of specific nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans, or to obtain other effects that will enhance performance longer term\u0026rdquo; [\u003cspan citationid=\"CR9\" class=\"CitationRef\"\u003e9\u003c/span\u003e]. A \u0026lsquo;Framework for Periodisation of Nutrition\u0026rsquo; has since been developed [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e], presenting how to implement nutritional strategies on a macro-, meso- and microcycle level. It also highlights how a variety of nutrition examples such as carbohydrate, protein, iron, and creatine can be periodised on a macro-, meso- and microcycle level [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e]. The advantage of adopting a periodised nutrition approach is that nutrition can be planned specific to an individual, their performance goal(s) and the desired adaptation of a training session.\u003c/p\u003e \u003cp\u003eDuring a 4 year Olympic or Paralympic cycle, over 4000 meals are consumed by an athlete, with each meal representing an opportunity to fuel a training session, or the influence adaptations from a training session. Performance nutritionists work with athletes to ensure that their diets contain optimal amounts of macro- and micronutrients. Protein intake generally remains consistent across a macrocycle at a suggested intake of 1.3\u0026ndash;1.8 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e per day [\u003cspan citationid=\"CR11\" class=\"CitationRef\"\u003e11\u003c/span\u003e], although this may need to be increased to ~\u0026thinsp;1.6\u0026ndash;2.4 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e if the athlete\u0026rsquo;s goal is to reduce fat mass, while maintaining lean mass [\u003cspan citationid=\"CR12\" class=\"CitationRef\"\u003e12\u003c/span\u003e]. Fat intake is suggested to be constant at ~\u0026thinsp;30% of total energy intake per day [\u003cspan citationid=\"CR13\" class=\"CitationRef\"\u003e13\u003c/span\u003e]. Consequently, the alteration of daily energy intake is suggested to come from a manipulation in carbohydrate [\u003cspan citationid=\"CR14\" class=\"CitationRef\"\u003e14\u003c/span\u003e]. Contemporary guidelines suggest carbohydrate intakes between 3\u0026ndash;12 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e per day depending on the daily fuelling and recovery needs of the individual [\u003cspan citationid=\"CR14\" class=\"CitationRef\"\u003e14\u003c/span\u003e]. The concept of the \u0026lsquo;glycogen threshold hypothesis\u0026rsquo; has been developed over the past decade [\u003cspan citationid=\"CR15\" class=\"CitationRef\"\u003e15\u003c/span\u003e]. Sherman et al., (1981) [\u003cspan citationid=\"CR16\" class=\"CitationRef\"\u003e16\u003c/span\u003e] first hypothesised a \u0026lsquo;threshold concept\u0026rsquo; for glycogen availability to sustain the required intensity and volume of an exercise bout when they reported no differences between moderate (5 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) and high (8 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) carbohydrate intakes on half marathon performance. While high carbohydrate availability is crucial during high intensity training sessions (e.g. zone 3; \u0026gt; 4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) [\u003cspan citationid=\"CR17\" class=\"CitationRef\"\u003e17\u003c/span\u003e], commencing some low intensity sessions (e.g. zone 1; \u0026lt;2 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) with low glycogen availability or fasted has been shown to activate acute cell signalling kinases (e.g. AMPK, p38) [\u003cspan additionalcitationids=\"CR19 CR20 CR21 CR22 CR23 CR24 CR25\" citationid=\"CR18\" class=\"CitationRef\"\u003e18\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR26\" class=\"CitationRef\"\u003e26\u003c/span\u003e], transcription factors (e.g. p53, PPAR) [\u003cspan additionalcitationids=\"CR27\" citationid=\"CR26\" class=\"CitationRef\"\u003e26\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR28\" class=\"CitationRef\"\u003e28\u003c/span\u003e], and transcriptional coactivators (e.g. PGC-1α) [\u003cspan citationid=\"CR29\" class=\"CitationRef\"\u003e29\u003c/span\u003e], that may augment favourable endurance adaptations such as oxidative enzyme activity [\u003cspan additionalcitationids=\"CR31\" citationid=\"CR30\" class=\"CitationRef\"\u003e30\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR32\" class=\"CitationRef\"\u003e32\u003c/span\u003e, \u003cspan citationid=\"CR34\" class=\"CitationRef\"\u003e34\u003c/span\u003e], mitochondrial biogenesis [\u003cspan citationid=\"CR27\" class=\"CitationRef\"\u003e27\u003c/span\u003e, \u003cspan citationid=\"CR29\" class=\"CitationRef\"\u003e29\u003c/span\u003e], angiogenesis [\u003cspan citationid=\"CR35\" class=\"CitationRef\"\u003e35\u003c/span\u003e], and increased lipid oxidation [\u003cspan citationid=\"CR19\" class=\"CitationRef\"\u003e19\u003c/span\u003e, \u003cspan citationid=\"CR22\" class=\"CitationRef\"\u003e22\u003c/span\u003e, \u003cspan citationid=\"CR26\" class=\"CitationRef\"\u003e26\u003c/span\u003e, \u003cspan citationid=\"CR27\" class=\"CitationRef\"\u003e27\u003c/span\u003e, \u003cspan additionalcitationids=\"CR32\" citationid=\"CR31\" class=\"CitationRef\"\u003e31\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR33\" class=\"CitationRef\"\u003e33\u003c/span\u003e, \u003cspan citationid=\"CR36\" class=\"CitationRef\"\u003e36\u003c/span\u003e]. This has led to the creation of an amalgamation of targeted carbohydrate availability approaches (e.g. low, moderate, and high) throughout a microcycle [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e, \u003cspan citationid=\"CR15\" class=\"CitationRef\"\u003e15\u003c/span\u003e, \u003cspan citationid=\"CR26\" class=\"CitationRef\"\u003e26\u003c/span\u003e], whereby glycogen is \u0026lsquo;cycled\u0026rsquo; to optimise physical performance and adaptations [\u003cspan citationid=\"CR30\" class=\"CitationRef\"\u003e30\u003c/span\u003e].\u003c/p\u003e \u003cp\u003eWith a growing appreciation that nutrition support could be provided on a microcycle basis, there has been a rise in the performance nutritionist. Many national governing bodies of Olympic and Paralympic sports organisations, as well as professional sports teams now employ a performance nutritionist on a part time or full-time basis, tasked with preparing and delivering athletes\u0026rsquo; nutrition support [\u003cspan citationid=\"CR37\" class=\"CitationRef\"\u003e37\u003c/span\u003e]. Despite this rise, there is reported to be little planning and integration of training prescription and nutrition between the nutritionist and multi-disciplinary team [\u003cspan citationid=\"CR9\" class=\"CitationRef\"\u003e9\u003c/span\u003e]. Nutrition practitioners often work in isolation. However, to achieve an optimal periodised nutrition approach, nutrition practitioners should deliver nutrition support as part of an integrated multidisciplinary team, with all key stakeholders (coach, athlete, nutritionist, conditioning coach, medical) all aligned on the physiological, neuromuscular, structural and psychological demands of the athletes\u0026rsquo; event, while understanding how the athlete can bridge any gaps to ensure success during competition [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e]. Consequently, nutrition practitioners should periodise nutrition strategies on a microcycle level, ensuring that each one of the 4000 meals consumed by an athlete throughout an Olympic or Paralympic cycle is strategically placed and aligned to the coach\u0026rsquo;s training periodisation and athletes\u0026rsquo; performance goal(s). Stellingwerff et al., (2019) [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e] proposed that there needs to be better quantification of knowledge and application of nutritional periodisation approaches among athletes.\u003c/p\u003e \u003cp\u003eTo this extent, the aim of this opinion piece is to (1) propose a \u0026lsquo;Periodised Nutrition System\u0026rsquo; which can be utilised by nutrition practitioners when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed \u0026lsquo;nutrition periodisation system\u0026rsquo; and its utilisation with a world class swimmer (as defined by McKay et al., 2022 [\u003cspan citationid=\"CR38\" class=\"CitationRef\"\u003e38\u003c/span\u003e]) in the build-up to the 2024 Paris Olympic games.\u003c/p\u003e"},{"header":"2.0 ‘Periodised Nutrition System’","content":"\u003cp\u003eWhile previous research has proposed strategies which can be implemented to form a \u0026lsquo;periodised nutrition\u0026rsquo; approach such as \u0026lsquo;train high\u0026rsquo;; \u0026lsquo;consume a pre training meal of 1\u0026ndash;3 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e of carbohydrate\u0026rsquo;; \u0026lsquo;carbohydrate is withheld in recovery or suboptimal intakes occur\u0026rsquo; [\u003cspan class=\"CitationRef\"\u003e10\u003c/span\u003e], to the authors knowledge, no one has ever proposed a \u0026lsquo;Periodised Nutrition System\u0026rsquo; which can be utilised to strategically plan each one of an athletes 4000 meals consumed throughout an Olympic or Paralympic cycle, specific to an athletes performance goal(s) and desired training adaptation. Table one displays the characteristics of the nutrition periodisation system, outlining the different \u0026lsquo;plates\u0026rsquo;, their energy and macronutrient composition, examples of each plate, how you may practically apply them in training sessions, and the theoretical rationale underpinning this.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\u0026nbsp;\u003ctable id=\"Tab1\" border=\"1\"\u003e\n \u003ccaption language=\"En\"\u003e\n \u003cdiv class=\"CaptionNumber\"\u003eTable 1\u003c/div\u003e\n \u003cdiv class=\"CaptionContent\"\u003e\n \u003cp\u003eThe \u0026lsquo;Periodised Nutrition System\u0026rsquo;\u003c/p\u003e\n \u003c/div\u003e\n \u003c/caption\u003e\n \u003cthead\u003e\n \u003ctr\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eName of \u0026lsquo;Plate\u0026rsquo;\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eColour Code\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eEnergy\u003c/p\u003e\n \u003cp\u003e(Kcals)\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eCHO\u003c/p\u003e\n \u003cp\u003e(g)\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eProtein\u003c/p\u003e\n \u003cp\u003e(g)\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eFat (g)\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eFood Quantity Examples**\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003ePlate Description\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eFood \u0026amp; Drink Examples\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003ePractical Implementation in Training sessions\u003c/p\u003e\n \u003c/th\u003e\n \u003cth align=\"left\"\u003e\n \u003cp\u003eTheoretical Rationale\u003c/p\u003e\n \u003c/th\u003e\n \u003c/tr\u003e\n \u003c/thead\u003e\n \u003ctbody\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eThe \u0026lsquo;Repair\u0026rsquo; Plate\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eGreen\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e320\u0026ndash;580\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e0\u0026ndash;50\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e35\u0026ndash;50*\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e~\u0026thinsp;25\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eCHO:\u003c/p\u003e\n \u003cp\u003eRice\u0026thinsp;=\u0026thinsp;~\u0026thinsp;25-50g\u003c/p\u003e\n \u003cp\u003ePasta\u0026thinsp;=\u0026thinsp;~\u0026thinsp;25-50g\u003c/p\u003e\n \u003cp\u003eBread\u0026thinsp;=\u0026thinsp;~\u0026thinsp;40-60g\u003c/p\u003e\n \u003cp\u003eOats\u0026thinsp;=\u0026thinsp;~\u0026thinsp;30-55g\u003c/p\u003e\n \u003cp\u003ePotato\u0026thinsp;=\u0026thinsp;~\u0026thinsp;125-200g\u003c/p\u003e\n \u003cp\u003ePRO:\u003c/p\u003e\n \u003cp\u003eChicken breast\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eBeef steak (sirloin)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130g-180g\u003c/p\u003e\n \u003cp\u003eBeef mince (extra lean)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;140-190g\u003c/p\u003e\n \u003cp\u003eSalmon (fillet)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eSalmon (smoked) =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eCod\u0026thinsp;=\u0026thinsp;~\u0026thinsp;170-230g\u003c/p\u003e\n \u003cp\u003eEgg\u0026thinsp;=\u0026thinsp;~\u0026thinsp;220\u0026ndash;240\u003c/p\u003e\n \u003cp\u003eTempeh =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;140-190g\u003c/p\u003e\n \u003cp\u003eFAT:\u003c/p\u003e\n \u003cp\u003eAvocado\u0026thinsp;=\u0026thinsp;~\u0026thinsp;80g\u003c/p\u003e\n \u003cp\u003eOlive oil =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;13g\u003c/p\u003e\n \u003cp\u003eMixed nuts =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;25-30g\u003c/p\u003e\n \u003cp\u003eMixed seeds =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;25-30g\u003c/p\u003e\n \u003cp\u003eNut butter\u0026thinsp;=\u0026thinsp;~\u0026thinsp;25g\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003ePredominantly protein and vegetable based\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eOmelette; shakshuka; chicken kebabs with vegetable salad; Turkish egg pot; yogurt, mixed nuts and berries\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eZone 1 (\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) training session; reduce non-functional mass; train low (glycogen session); recover low / sleep low strategy\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eZone one (\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e: Zone 1 sessions may utilise fat as a fuel and therefore less carbohydrates are required [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]. This may also augment training adaptations (see below).\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eReduce non-functional mass\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eLower Kcal content of the \u0026lsquo;Repair\u0026rsquo; plate is intended to create caloric deficit which can reduce non-functional mass (i.e. reduce fat mass of an individual) [\u003cspan class=\"CitationRef\"\u003e39\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eTrain low (glycogen session)\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eLow muscle glycogen status, either by commencing exercise with reduced amounts or depleting throughout the duration of an exercise bout is associated with upregulated nuclear and mitochondrial genome activity through the activity of cell signalling proteins AMPK, PPAR, P38, PGC-1\u0026alpha; [\u003cspan class=\"CitationRef\"\u003e18\u003c/span\u003e\u0026ndash;\u003cspan class=\"CitationRef\"\u003e34\u003c/span\u003e]. Chronically, this may increase whole body and intramuscular lipid metabolism which could increase exercise capacity and performance [\u003cspan class=\"CitationRef\"\u003e19\u003c/span\u003e, \u003cspan class=\"CitationRef\"\u003e22\u003c/span\u003e, \u003cspan class=\"CitationRef\"\u003e26\u003c/span\u003e, \u003cspan class=\"CitationRef\"\u003e27\u003c/span\u003e, \u003cspan class=\"CitationRef\"\u003e31\u003c/span\u003e\u0026ndash;\u003cspan class=\"CitationRef\"\u003e34\u003c/span\u003e, \u003cspan class=\"CitationRef\"\u003e36\u003c/span\u003e]\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eThe \u0026lsquo;Fuel\u0026rsquo; Plate\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eAmber\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e520\u0026ndash;780\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e50\u0026ndash;100\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e35\u0026ndash;50*\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e~\u0026thinsp;25\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eCHO:\u003c/p\u003e\n \u003cp\u003eRice\u0026thinsp;=\u0026thinsp;~\u0026thinsp;75-100g\u003c/p\u003e\n \u003cp\u003ePasta\u0026thinsp;=\u0026thinsp;~\u0026thinsp;75-100g\u003c/p\u003e\n \u003cp\u003eBread\u0026thinsp;=\u0026thinsp;~\u0026thinsp;100-150g\u003c/p\u003e\n \u003cp\u003eOats\u0026thinsp;=\u0026thinsp;~\u0026thinsp;85-110g\u003c/p\u003e\n \u003cp\u003ePotato\u0026thinsp;=\u0026thinsp;~\u0026thinsp;350-400g\u003c/p\u003e\n \u003cp\u003ePRO:\u003c/p\u003e\n \u003cp\u003eChicken breast\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eBeef steak (sirloin)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130g-180g\u003c/p\u003e\n \u003cp\u003eBeef mince (extra lean)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;140-190g\u003c/p\u003e\n \u003cp\u003eSalmon (fillet)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eSalmon (smoked) =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eCod\u0026thinsp;=\u0026thinsp;~\u0026thinsp;170-230g\u003c/p\u003e\n \u003cp\u003eEgg\u0026thinsp;=\u0026thinsp;~\u0026thinsp;220\u0026ndash;240\u003c/p\u003e\n \u003cp\u003eTempeh =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;140-190g\u003c/p\u003e\n \u003cp\u003eFAT:\u003c/p\u003e\n \u003cp\u003eAvocado\u0026thinsp;=\u0026thinsp;~\u0026thinsp;80g\u003c/p\u003e\n \u003cp\u003eOlive oil\u0026thinsp;=\u0026thinsp;~\u0026thinsp;13g\u003c/p\u003e\n \u003cp\u003eMixed nuts =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;25-30g\u003c/p\u003e\n \u003cp\u003eMixed seeds =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;25-30g\u003c/p\u003e\n \u003cp\u003eNut butter\u0026thinsp;=\u0026thinsp;~\u0026thinsp;25g\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eMixed meal of protein, carbohydrate and vegetables\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eAnimal (e.g. meat, fish etc.) or plant based protein (e.g. soya, tempeh etc.) source with carbohydrate source (e.g. rice, pasta, potato etc.) and vegetables (e.g. broccoli, carrots etc.)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eZone one (\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) training session; zone two training session (\u0026lt;\u0026thinsp;2\u0026ndash;4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e); zone three training session (\u0026gt;\u0026thinsp;4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e); maintain current body composition\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eZone one (\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e: Zone 1 sessions may utilise some carbohydrates as a fuel [\u003cspan class=\"CitationRef\"\u003e15\u003c/span\u003e]. Depending on the performance goal(s) of the athlete, it may be appropriate to ensure energy balance and carbohydrate availability [\u003cspan class=\"CitationRef\"\u003e40\u003c/span\u003e], even during zone one training sessions.\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eZone two (2\u0026ndash;4 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eCarbohydrates are the predominant energy source during zone two training sessions and therefore the athlete needs to ensure carbohydrate availability to optimise their performance [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eZone three (\u0026gt;\u0026thinsp;4 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eCarbohydrates are the predominant energy source during zone three training sessions and therefore the athlete needs to ensure carbohydrate availability to reach the required intensities [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eMaintain current body composition\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eThe \u0026lsquo;fuel\u0026rsquo; plate represents a moderate caloric amount which can be utilised to maintain an athlete\u0026rsquo;s current body composition [\u003cspan class=\"CitationRef\"\u003e39\u003c/span\u003e]\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eThe \u0026lsquo;Perform\u0026rsquo; Plate\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eRed\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e720\u0026ndash;980\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e100\u0026ndash;150\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e35\u0026ndash;50*\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e~\u0026thinsp;25\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eCHO:\u003c/p\u003e\n \u003cp\u003eRice\u0026thinsp;=\u0026thinsp;~\u0026thinsp;140-180g\u003c/p\u003e\n \u003cp\u003ePasta\u0026thinsp;=\u0026thinsp;~\u0026thinsp;140-170g\u003c/p\u003e\n \u003cp\u003eBread\u0026thinsp;=\u0026thinsp;~\u0026thinsp;200-250g\u003c/p\u003e\n \u003cp\u003eOats\u0026thinsp;=\u0026thinsp;~\u0026thinsp;150-200g\u003c/p\u003e\n \u003cp\u003ePotato\u0026thinsp;=\u0026thinsp;~\u0026thinsp;600-700g\u003c/p\u003e\n \u003cp\u003ePRO:\u003c/p\u003e\n \u003cp\u003eChicken breast\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eBeef steak (sirloin)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130g-180g\u003c/p\u003e\n \u003cp\u003eBeef mince (extra lean)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;140-190g\u003c/p\u003e\n \u003cp\u003eSalmon (fillet)\u0026thinsp;=\u0026thinsp;~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eSalmon (smoked) =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;130-180g\u003c/p\u003e\n \u003cp\u003eCod\u0026thinsp;=\u0026thinsp;~\u0026thinsp;170-230g\u003c/p\u003e\n \u003cp\u003eEgg\u0026thinsp;=\u0026thinsp;~\u0026thinsp;220\u0026ndash;240\u003c/p\u003e\n \u003cp\u003eTempeh\u0026thinsp;=\u0026thinsp;~\u0026thinsp;140-190g\u003c/p\u003e\n \u003cp\u003eFAT:\u003c/p\u003e\n \u003cp\u003eAvocado\u0026thinsp;=\u0026thinsp;~\u0026thinsp;80g\u003c/p\u003e\n \u003cp\u003eOlive oil\u0026thinsp;=\u0026thinsp;~\u0026thinsp;13g\u003c/p\u003e\n \u003cp\u003eMixed nuts =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;25-30g\u003c/p\u003e\n \u003cp\u003eMixed seeds =\u003c/p\u003e\n \u003cp\u003e~\u0026thinsp;25-30g\u003c/p\u003e\n \u003cp\u003eNut butter\u0026thinsp;=\u0026thinsp;~\u0026thinsp;25g\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eMeal high in carbohydrate with moderate protein and vegetable content (similar to other plates)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eAnimal (e.g. meat, fish etc.) or plant based protein (e.g. soya, tempeh etc.) source with carbohydrate source (e.g. rice, pasta, potato etc.) and vegetables (e.g. broccoli, carrots etc.)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eZone two training session (\u0026lt;\u0026thinsp;2\u0026ndash;4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e); zone three training session (\u0026gt;\u0026thinsp;4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e); increase lean mass\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eZone two (2\u0026ndash;4 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eCarbohydrates are the predominant energy source during zone two training sessions and therefore, the athlete needs to ensure carbohydrate availability to reach the required intensities [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eZone three (\u0026gt;\u0026thinsp;4 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eCarbohydrates are the predominant energy source during zone three training sessions and therefore, the athlete needs to ensure carbohydrate availability to reach the required intensities [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eIncrease lean mass\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eThe \u0026lsquo;perform\u0026rsquo; plate can increase caloric intake, promoting increases in lean mass when conducted alongside an appropriate conditioning programme [\u003cspan class=\"CitationRef\"\u003e39\u003c/span\u003e]\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u0026lsquo;Sustain\u0026rsquo; Snacks\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eYellow\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e80\u0026ndash;370\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e20\u0026ndash;60\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e0\u0026ndash;10\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e0\u0026ndash;10\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eN/A\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eHigh glycemic index carbohydrates which are lower in fibre content\u003c/p\u003e\n \u003cp\u003eThese are intended to be consumed either pre, during, or post exercise, or as a snack to increase glycogen content whereby this cannot be achieved through repair, fuel and perform plates\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eEnergy ball; ripe banana; dried fruit; rice Krispies bar; sports drink; oat bar; children\u0026rsquo;s cereal (e.g. coco pops); sweets; Weetabix with honey; jam on white bread; granola with milk or yogurt\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eZone 2 training session (\u0026lt;\u0026thinsp;2\u0026ndash;4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e); zone 3 training session (\u0026gt;\u0026thinsp;4 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eZone two (2\u0026ndash;4 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eCarbohydrates are the predominant energy source during zone two training sessions and therefore the athlete needs to ensure carbohydrate availability to reach the required intensities [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eZone three (\u0026gt;\u0026thinsp;4 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eCarbohydrates are the predominant energy source during zone three training sessions and therefore the athlete needs to ensure carbohydrate availability to reach the required intensities [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u0026lsquo;Repair\u0026rsquo; Snacks\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\u0026nbsp;\u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e80\u0026ndash;255\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e0\u0026ndash;10\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e~\u0026thinsp;20\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e0\u0026ndash;15\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eN/A\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eProtein snacks\u003c/p\u003e\n \u003cp\u003eThese are intended to be consumed either post exercise as a recovery strategy, or as a snack to increase protein intake whereby this cannot be achieved through repair, fuel and perform plates (e.g. individual has high lean mass)\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eProtein bar, protein shake, Greek yogurt and berries, seasoned meat or tempeh skewers\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003eZone 1 (\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) training session; maintain lean mass while reducing non-functional mass; train low (glycogen session); recover low / sleep low strategy; increase lean mass\u003c/p\u003e\n \u003c/td\u003e\n \u003ctd align=\"left\"\u003e\n \u003cp\u003e\u003cstrong\u003eZone one (\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003c/strong\u003e\u003csup\u003e\u003cstrong\u003e\u0026minus;\u0026thinsp;1\u003c/strong\u003e\u003c/sup\u003e\u003cstrong\u003e) training session\u003c/strong\u003e: Zone 1 sessions may utilise fat as a fuel and therefore less carbohydrates are required [\u003cspan class=\"CitationRef\"\u003e17\u003c/span\u003e]. By keeping protein intake consistent, through \u0026lsquo;repair snacks\u0026rsquo;, this helps maintain lean mass [\u003cspan class=\"CitationRef\"\u003e39\u003c/span\u003e]\u003c/p\u003e\n \u003cp\u003e\u003cstrong\u003eMaintain lean mass while reducing non-functional mass\u003c/strong\u003e:\u003c/p\u003e\n \u003cp\u003eExtra repair snacks can increase protein intake. This has been shown to maintain lean mass while reducing non-functional mass (1.6\u0026ndash;2.4 g\u0026sdot;kg\u0026sdot;bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e) [\u003cspan class=\"CitationRef\"\u003e12\u003c/span\u003e, \u003cspan class=\"CitationRef\"\u003e39\u003c/span\u003e]\u003c/p\u003e\n \u003c/td\u003e\n \u003c/tr\u003e\n \u003c/tbody\u003e\n \u003ctfoot\u003e\n \u003ctr\u003e\n \u003ctd colspan=\"11\"\u003e*\u0026rsquo;Plates\u0026rsquo; consumed at breakfast would contain\u0026thinsp;~\u0026thinsp;20g protein rather than 30-50g protein due to typical foods consumed at breakfast such as oats, dairy, eggs being lower in protein than typical lunchtime and evening meal foods such as meat, fish, tofu\u003c/td\u003e\n \u003c/tr\u003e\n \u003ctr\u003e\n \u003ctd colspan=\"11\"\u003e**Weights of food are raw quantities\u003c/td\u003e\n \u003c/tr\u003e\n \u003c/tfoot\u003e\n\u003c/table\u003e\n\u003cp\u003e\u003c/p\u003e"},{"header":"3.0 From Theory to Practice: ‘’Periodised Nutrition System’ Case Study with a World Class Level Swimmer","content":"\u003cdiv id=\"Sec4\" class=\"Section2\"\u003e \u003ch2\u003e3.1 Athlete Profile\u003c/h2\u003e \u003cp\u003eThe swimmer was a world class level female swimmer who was part of the Aquatics GB Paris 2024 Olympics Swimming Team. The swimmer had previously utilised nutrition support with the performance nutritionist since September 2022, with this continuing through to the Paris 2024 Olympic Games. Previous nutrition support (prior to switching to a \u0026lsquo;Periodised Nutrition System\u0026rsquo; model) had been provided on an infrequent basis (roughly x1 nutrition consultation and x1 body composition assessment every 4\u0026ndash;6 weeks). While nutrition support had been ongoing with the swimmer since September 2022, the athlete and performance nutritionist collaborated on a periodised nutrition approach from June 2024 to ensure that they achieved their performance goals. This was initially driven by the performance nutritionist but as the swimmer gained experience and confidence in the system, they were empowered to lead the process moving forwards.\u003c/p\u003e \u003cp\u003eThe case study below outlines the process to establish the periodised nutrition support and presents a snapshot of the application of the \u0026lsquo;Periodised Nutrition System\u0026rsquo; in action over six microcycles in the final mesocycle prior to the Olympic Games (mesocycle three\u0026thinsp;=\u0026thinsp;April 2024 to August 2024), between the dates of Monday 3rd June to Sunday 14th July. Previous self-reported food diaries had shown the swimmers energy balance (energy intake whereby body mass is maintained) to be roughly 2300\u0026ndash;3000 Kcals depending on the volume and intensity of training. This is consistent with previous research quantifying the energy balance of swimmers [\u003cspan citationid=\"CR41\" class=\"CitationRef\"\u003e41\u003c/span\u003e]. The swimmer and coach were informed about the purpose of the support provision, and the first author answered any questions had. Written informed consent which adopted the ethical principles described by Sheffield Hallam University Ethics Committee was provided by the athlete and coach, and consequently both provided consent for the publication of this case study.\u003c/p\u003e \u003c/div\u003e \u003cdiv id=\"Sec5\" class=\"Section2\"\u003e \u003ch2\u003e3.2 Athlete Performance Goal(s)\u003c/h2\u003e \u003cp\u003eIn September 2023, at the beginning of the 2023/24 swimming season, in collaboration with the swimmer, coach and multidisciplinary team, three performance goals were outlined for the swimmer. Table\u0026nbsp;\u003cspan refid=\"Tab2\" class=\"InternalRef\"\u003e2\u003c/span\u003e displays the performance goals of the swimmer\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab2\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 2\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eSwimmers\u0026rsquo; performance goals\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"5\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eGoal\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eGoal Objective\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eWhat is Determined as Success?\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eMethod\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eMeasure and Monitoring\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eIncreased skills around the wall\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ePush offs, underwater dolphin kick and breakouts improved. Speed in, around and through the breakout developed. Able to stay in the hunt in races and use clean swimming super strength\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eTechnical analysis and regular feedback to the swimmer. Speed skill progressions bolted on to the end of sessions\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eTimes fed back after major meets of each cycle. Physical and technical measures set by multidisciplinary team (e.g. power output by strength and conditioning coach)\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eImprove (50/100) speed and speed endurance (200) on fly and breast strokes\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTechnical improvements and deliver increased propulsion and reduced drag on fly and breast technique\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePool sets, kick sessions, utilisation of swim bench, land work adapted to support this goal\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eTechnical and physical measures set by leads\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eAquatic profile \u0026ndash; Achieve best physical condition for the 2024 Olympic Games\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eOptimal strength profile (lifting and body control), flexibility profile, body composition, drag profile, technical stroke profile. Establish and then maintain throughout the season\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eAligned multidisciplinary team approach \u0026ndash; Practitioners define optimum in their areas and track throughout the season\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eCross-team monitoring \u0026ndash; Quantify drag profile through tow rig, power output using force decks, body composition via sum of 8 skinfolds, energy intake and nutritional habits via communication with the athlete and food diaries\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003eEach performance goal had a \u0026lsquo;driver\u0026rsquo; who was responsible for collating the information and feeding back to key stakeholders. The performance nutritionist was assigned as the \u0026lsquo;driver\u0026rsquo; for the goal 3; Aquatic profile \u0026ndash; Achieve best physical condition for the 2024 Olympic Games. Aquatic profile is defined as an overarching concept which relates to how a swimmer presents in the water. This can be separated into a swimmer\u0026rsquo;s technical profile in the water (cross sectional area, propulsion, drag, efficiency, buoyancy, breathing mechanics and pattern) and physical profile out of the water (stature, mass, body composition, strength, posture, limb length, flexibility, cross sectional area). One of the key strands of this performance goal was to reduce the swimmers body mass, through a reduction in non-functional mass (i.e. fat mass). It was anticipated that a reduction in non-functional mass and consequently body mass would reduce the drag profile of the swimmer. While mass is not directly involved in the drag equation (see Eq.\u0026nbsp;1), a reduction in mass was proposed to reduce the drag coefficient (\u003cem\u003eC\u003c/em\u003e\u003csub\u003e\u003cem\u003eD\u003c/em\u003e\u003c/sub\u003e) and cross-sectional area of the swimmer (\u003cem\u003eA\u003c/em\u003e), reducing their drag profile.\u003cdiv id=\"Equa\" class=\"Equation\"\u003e\u003cdiv format=\"TEX\" class=\"mathdisplay\" id=\"FileID_Equa\" name=\"EquationSource\"\u003e\n$$\\:{F}_{D=\\:\\frac{1}{2}\\rho\\:{\\upsilon\\:}^{2}{C}_{D}\\text{{\\rm\\:A}}}$$\u003c/div\u003e\u003c/div\u003e\u003c/p\u003e \u003cp\u003eF\u003csub\u003eD\u003c/sub\u003e = Drag\u003c/p\u003e \u003cp\u003e \u003cem\u003ep\u003c/em\u003e\u0026thinsp;=\u0026thinsp;Density of fluid (water in the pool)\u003c/p\u003e \u003cp\u003e \u003cem\u003ev\u003c/em\u003e\u0026thinsp;=\u0026thinsp;Speed of the swimmer relative to the fluid\u003c/p\u003e \u003cp\u003e \u003cem\u003eC\u003c/em\u003e \u003csub\u003e \u003cem\u003eD\u003c/em\u003e \u003c/sub\u003e = Drag coefficient\u003c/p\u003e \u003cp\u003e \u003cem\u003eA\u003c/em\u003e\u0026thinsp;=\u0026thinsp;Cross sectional area\u003c/p\u003e \u003cp\u003eEquation 1. The drag equation [\u003cspan citationid=\"CR42\" class=\"CitationRef\"\u003e42\u003c/span\u003e]\u003c/p\u003e \u003cp\u003eAs displayed in Table \u003cspan refid=\"Tab2\" class=\"InternalRef\"\u003e2\u003c/span\u003e, goals 1 and 2 required speed and greater levels of force production to push off the wall and improve speed. Therefore, the maintenance of lean mass was an important consideration when designing any periodised nutrition intervention.\u003c/p\u003e \u003cp\u003eA focus on body composition can cause anxiety among athletes [\u003cspan citationid=\"CR43\" class=\"CitationRef\"\u003e43\u003c/span\u003e] and may be associated with body dissatisfaction and symptoms of disordered eating and eating disorders [\u003cspan citationid=\"CR44\" class=\"CitationRef\"\u003e44\u003c/span\u003e]. To this extent, the swimmer was screened in September 2023 by the performance nutritionist as part of the Aquatics GB National Programme Screening Strategy, to ascertain their perceptions of body composition and the body composition assessment process. This was done to ensure that the swimmer was comfortable with the process and understood why the data may be collected and how it may influence their performance (i.e. reduction in drag profile). If there were any sensitives or feeling of uncomfortableness towards the process, then the MDT team would not engage with monitoring this goal through body composition assessments, or the goal itself. The swimmer was comfortable with the process and understood the value of the data being collected. The swimmer was empowered to drive the monitoring process themselves (see section \u003cspan refid=\"Sec8\" class=\"InternalRef\"\u003e3.5\u003c/span\u003e) and therefore would request body composition assessments in consultation with the performance nutritionist and consequently, body composition monitoring was not enforced upon them.\u003c/p\u003e \u003c/div\u003e \u003cdiv id=\"Sec6\" class=\"Section2\"\u003e \u003ch2\u003e3.3 Training Periodisation\u003c/h2\u003e \u003cp\u003eTable\u0026nbsp;\u003cspan refid=\"Tab3\" class=\"InternalRef\"\u003e3\u003c/span\u003e outlines a \u0026lsquo;training session key\u0026rsquo; which was provided from the coach to the nutritionist, detailing a description of all the different types of training sessions which could be included in the swimmer\u0026rsquo;s periodisation.\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab3\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 3\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eTraining session key\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"2\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eTraining Session\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eTraining Session Description\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eRecovery\u003c/p\u003e \u003cp\u003e(R)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eVery easy / light aerobic mix\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eTechnical Recovery\u003c/p\u003e \u003cp\u003e(TR)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eEasy aerobic mix with technical focus\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eAerobic Maintenance\u003c/p\u003e \u003cp\u003e(AMT)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eModerate work to maintain aerobic fitness\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eAerobic Development\u003c/p\u003e \u003cp\u003e(ADEV)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eStrong work to develop aerobic fitness\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eAerobic\u0026thinsp;\u0026gt;\u0026thinsp;Technical\u003c/p\u003e \u003cp\u003e(A\u0026thinsp;\u0026gt;\u0026thinsp;T)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eStrong / short rest work to develop aerobic fitness\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eStrength Endurance\u003c/p\u003e \u003cp\u003e(STEND)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eStrong aerobic work with high resistance\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eSpeed\u0026thinsp;\u0026gt;\u0026thinsp;Recovery\u003c/p\u003e \u003cp\u003e(SP\u0026thinsp;\u0026gt;\u0026thinsp;R)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSession focusing on speed effort \u0026amp; mostly easy swimming\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eSpeed\u0026thinsp;\u0026gt;\u0026thinsp;Aerobic Maintenance\u003c/p\u003e \u003cp\u003e(SP\u0026thinsp;\u0026gt;\u0026thinsp;AMT)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSpeed development and aerobic maintenance combination\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eTechnical Pace\u003c/p\u003e \u003cp\u003e(TP)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eTechnical, speed and pace work in preparation for key set or race\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eSpeed\u0026thinsp;\u0026gt;\u0026thinsp;Resistance\u003c/p\u003e \u003cp\u003e(SP\u0026thinsp;\u0026gt;\u0026thinsp;RES)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eEndurance set which includes both resistance and speedwork\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eSpeed\u0026thinsp;\u0026gt;\u0026thinsp;Endurance\u003c/p\u003e \u003cp\u003e(SP\u0026thinsp;\u0026gt;\u0026thinsp;END)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSet starts / finishes with speed. However, the bulk of the set is endurance\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eMonocarboxylate Transporter 4 Race Pace \u0026lsquo;Tempo\u003c/p\u003e \u003cp\u003e(MCT4 RP Tempo)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eRace pace set with softer design\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eMonocarboxylate Transporter 4\u0026thinsp;~\u0026thinsp;Central Fartlek\u003c/p\u003e \u003cp\u003e(MCT4\u0026thinsp;~\u0026thinsp;Central Fartlek)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eRace pace set \u0026ndash; Progressive and challenging pattern with strong design\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eMonocarboxylate Transporter 4 Race Pace Pattern\u003c/p\u003e \u003cp\u003e(MCT4 RP \u0026lsquo;Pattern)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eRace pace set \u0026ndash; Progressive and challenging pattern with strong design\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eMonocarboxylate Transporter 4\u0026thinsp;+\u0026thinsp;1 Race Pace Combo\u003c/p\u003e \u003cp\u003e(MCT4\u0026thinsp;+\u0026thinsp;1 RP \u0026lsquo;Combo\u0026rsquo;)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eRace pace set \u0026amp; heart rate combination \u0026ndash; Harder design\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eAerobic Maintenance\u0026thinsp;\u0026gt;\u0026thinsp;Race\u003c/p\u003e \u003cp\u003e(AMT\u0026thinsp;\u0026gt;\u0026thinsp;Race)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eAerobic block finishing with intense race / stand up swim\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eMonocarboxylate Transporter 4 Race Pace Simulation\u003c/p\u003e \u003cp\u003e(MCT4 RP SIM)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eRace pace work mimicking a competition\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eMonocarboxylate Transporter 1\u003c/p\u003e \u003cp\u003e(MCT1)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eHigh intensity aerobic set which includes intensity close to race pace\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eRainbow Set\u003c/p\u003e \u003cp\u003e(RB)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSet which combines swimming at all intensities \u0026ndash; Aerobic and anaerobic\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eTest Set\u003c/p\u003e \u003cp\u003e(TS)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eEither 7x200m step test or 4x [4x100 kick] best average\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eKick and Pull\u003c/p\u003e \u003cp\u003e(K\u0026thinsp;+\u0026thinsp;P)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eAerobic kick and pull\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eGym\u003c/p\u003e \u003cp\u003e(Gym)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eGym work as set by the strength and conditioning coach\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eSwim Bench\u003c/p\u003e \u003cp\u003e(SB)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cem\u003en\u003c/em\u003e reps at a specific watt output\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003ePrime\u003c/p\u003e \u003cp\u003e(P)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eLand work primer in preparation for stand up swim or race effort\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003eTable\u0026nbsp;\u003cspan refid=\"Tab4\" class=\"InternalRef\"\u003e4\u003c/span\u003e outlines the training periodisation for the swimmer between the dates of Monday 3rd June to Sunday 14th July. This section of the mesocycle represented the swimmers final block of training, prior to entering the taper phase of their training on Monday 15th July. The swimmer competed in the 2024 Sette Colli swim meet in Rome during microcycle 3, racing in the three events across Friday, Saturday, and Sunday. As well as racing meters (e.g. 200m), the swimmer would typically warm up for ~\u0026thinsp;1000-1600m and swim down for ~\u0026thinsp;1000-1600m for each race.\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab4\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 4\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eThe swimmer\u0026rsquo;s training periodisation between Monday 3rd June to Sunday 14th July.\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"9\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c9\" colnum=\"9\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eWeek\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c9\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\" morerows=\"1\" rowspan=\"2\"\u003e \u003cp\u003eWeek One:\u003c/p\u003e \u003cp\u003e3rd -9th June 2024\u003c/p\u003e \u003cp\u003eWeek distance \u0026ndash; 57.5km\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eTR\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eMCT1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eADEV\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSTEND\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eMCT1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eTR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\" morerows=\"1\" rowspan=\"2\"\u003e \u003cp\u003eWeek Two:\u003c/p\u003e \u003cp\u003e10th -16th June 2024\u003c/p\u003e \u003cp\u003eWeek distance \u0026ndash; 57.5km\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eTR\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSTEND\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSTEND\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eMCT1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eGym\u0026thinsp;+\u0026thinsp;ADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\" morerows=\"1\" rowspan=\"2\"\u003e \u003cp\u003eWeek Three: 17th June-23rd June\u003c/p\u003e \u003cp\u003eWeek distance \u0026ndash; 52km\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eTravel\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRace - Heats\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRace - Heats\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRace - Heats\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eMCT1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eTravel\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eTR\u0026thinsp;+\u0026thinsp;RACE WARM UP\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRace - Final\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRace - Final\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRace - Final\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\" morerows=\"1\" rowspan=\"2\"\u003e \u003cp\u003eWeek Four:\u003c/p\u003e \u003cp\u003e24th June-30th June\u003c/p\u003e \u003cp\u003eWeek distance \u0026ndash; 50-55km\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTravel\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eR\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;AMT\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSTEND\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTravel\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eTR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\" morerows=\"1\" rowspan=\"2\"\u003e \u003cp\u003eWeek Five:\u003c/p\u003e \u003cp\u003e1st July-7th July\u003c/p\u003e \u003cp\u003eWeek distance \u0026ndash; 60km\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eAMT\u0026thinsp;\u0026gt;\u0026thinsp;SP\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eA\u0026thinsp;\u0026gt;\u0026thinsp;MT\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eADEV\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSTEND\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eMCT4 \u0026lsquo;Soft\u0026rsquo;\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e4x200 TT\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eTR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\" morerows=\"1\" rowspan=\"2\"\u003e \u003cp\u003eWeek Six:\u003c/p\u003e \u003cp\u003e8th July-14th July\u003c/p\u003e \u003cp\u003eWeek distance \u0026ndash; 60km\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eAMT\u0026thinsp;\u0026gt;\u0026thinsp;SP\u0026thinsp;+\u0026thinsp;Gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eA\u0026thinsp;\u0026gt;\u0026thinsp;MT\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eADEV\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSTEND\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePM Session\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eMCT4 RP TEMPO\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eTR\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eMCT4 RP SIM\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c9\"\u003e \u003cp\u003eRest\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003eThe nutritionist and coach \u0026lsquo;RAG rated\u0026rsquo; each swimming session based on the glycolytic demands of the session (i.e. how much glycogen is required to complete the session) as well as the physiological goal of the session (e.g. mitochondrial biogenesis, enhance buffering capacity etc.). The nutritionist then collaborated with the swimmer to get their perceptions of \u0026lsquo;easy\u0026rsquo;, \u0026lsquo;moderate\u0026rsquo; and \u0026lsquo;hard\u0026rsquo; sessions. Table\u0026nbsp;\u003cspan refid=\"Tab5\" class=\"InternalRef\"\u003e5\u003c/span\u003e displays the RAG ratings of each session. Supplementary file 1 displays the document which was created between the nutritionist and coach detailing the RAG rating of each training session.\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab5\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 5\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eRAG rating of each training session\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"3\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eRAG Rating\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eDescription of RAG Rating\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTraining Sessions Description\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eGreen\u003c/p\u003e \u003cp\u003e(easy)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMain set\u0026thinsp;=\u0026thinsp;Approx. 50\u0026thinsp;\u0026minus;\u0026thinsp;40 beats below max heart rate; lactate\u0026thinsp;\u0026lt;\u0026thinsp;2mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e; low glycolytic demand\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eR; TR; AMT\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eAmber\u003c/p\u003e \u003cp\u003e(Moderate)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMain set\u0026thinsp;=\u0026thinsp;Approx. 50\u0026thinsp;\u0026minus;\u0026thinsp;20 beats below max heart rate; speed work\u0026thinsp;=\u0026thinsp;lactate\u0026thinsp;\u0026gt;\u0026thinsp;2 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e; aerobic and recovery elements\u0026thinsp;=\u0026thinsp;\u0026lt;\u0026thinsp;2 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e; moderate glycolytic demand\u003c/p\u003e \u003cp\u003eSpeed work programmed into these sessions is low in volume and therefore while glycogen is required to fuel the high intensity movements, this is not for a considerable period\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eADev; A\u0026thinsp;\u0026gt;\u0026thinsp;T; StEnd; SP\u0026thinsp;\u0026gt;\u0026thinsp;R; SP\u0026thinsp;\u0026gt;\u0026thinsp;Amt; TP; SP\u0026thinsp;\u0026gt;\u0026thinsp;RES; SP\u0026thinsp;\u0026gt;\u0026thinsp;END; Kick and Pull K\u0026thinsp;+\u0026thinsp;P; Gym\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eRed\u003c/p\u003e \u003cp\u003e(Hard)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMain set\u0026thinsp;=\u0026thinsp;Approx. 30\u0026thinsp;\u0026minus;\u0026thinsp;5 beats below max heart rate; lactate\u0026thinsp;\u0026gt;\u0026thinsp;6 mmol\u0026sdot;L\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e; high glycolytic demand\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eMCT4 RP Tempo; MCT4\u0026thinsp;~\u0026thinsp;Central Fartlek; MCT4 RP \u0026lsquo;Pattern; MCT4\u0026thinsp;+\u0026thinsp;1 RP \u0026lsquo;Combo\u0026rsquo;; AMT\u0026thinsp;\u0026gt;\u0026thinsp;Race; MCT4 RP SIM; MCT1; RB; TS\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003eOther\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eThese sessions are traditionally low in volume and \u0026lsquo;bolted\u0026rsquo; onto the start (e.g. primer) or incorporated into the session (e.g. swim bench)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSB; P\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003c/div\u003e \u003cdiv id=\"Sec7\" class=\"Section2\"\u003e \u003ch2\u003e3.4 Nutrition Periodisation Intervention \u0026amp; Plans\u003c/h2\u003e \u003cp\u003eThe nutritionist and swimmer underwent a \u0026lsquo;scoping\u0026rsquo; session the week prior to starting the periodised nutrition plan, whereby the \u0026lsquo;Periodised Nutrition System\u0026rsquo; was presented to the swimmer (e.g. repair plate, fuel plate, perform plate, sustain snacks, repair snacks), along with the rationale for this and how best the swimmer would like the information presented. Supplementary file 2 displays the infographics presented to the swimmer during the scoping session. The swimmer was provided with approximately, 50 repair plate recipes, 50 fuel plate recipes, 50 perform plate recipes and a variety of different sustain snack and repair snack examples. To improve adherence in the \u0026lsquo;Periodised Nutrition System\u0026rsquo;, the swimmer outlined the \u0026lsquo;types of meals\u0026rsquo; they would consume daily and collaborated with the nutritionist to develop some recipes which they could utilise (e.g. scrambled eggs on toast, peanut butter and jam bagel, cinnamon berry porridge bowl, miso salmon with wild rice, chicken and chorizo paella). These were formulated using the nutritional analysis software Nutritics (Nutritics Ltd, Ireland). Supplementary file 3 displays an example of a recipe card sent to the swimmer.\u003c/p\u003e \u003cp\u003eTables\u0026nbsp;\u003cspan refid=\"Tab11\" class=\"InternalRef\"\u003e6\u003c/span\u003eA-F display the periodised nutrition plan for the swimmer for each microcycle, while supplementary file 4A-F show the periodised nutrition plan infographic that was sent to the swimmer. Microcycle 1 was intentionally planned and agreed in collaboration with the swimmer to be lower in kilocalories to \u0026lsquo;gain momentum\u0026rsquo; with body mass loss during the intervention period. While chronic low energy availability may have a variety of negative health and performance outcomes, leading to relative energy deficiency in sport (REDS) [\u003cspan citationid=\"CR40\" class=\"CitationRef\"\u003e40\u003c/span\u003e], it was ensured that carbohydrates were cycled in prior to \u0026lsquo;red sessions\u0026rsquo; so that the swimmer could sustain the required volume and intensity. After microcycle one, carbohydrate and overall kilocalorie intake was increased throughout microcycles two and three to reduce the risk of any physiological or performance related consequences such as REDS [\u003cspan citationid=\"CR40\" class=\"CitationRef\"\u003e40\u003c/span\u003e]. A body composition assessment was undertaken on the 18th June (Tuesday of microcycle 3). After discussion with the swimmer, they stated that they were happy with their composition from a performance perspective and wanted to focus on \u0026lsquo;fuelling effectively\u0026rsquo; during the upcoming swim meet (microcycle 3; Friday to Sunday), as well as the remainder of the mesocycle leading into the Olympic Games. Consequently, the focus of the intervention shifted from \u0026lsquo;optimising aquatic profile\u0026rsquo; to \u0026lsquo;optimising adaptations from training sessions\u0026rsquo; and the nutrition periodisation plan was adjusted accordingly.\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab6\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 6\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eA. Nutrition periodisation for microcycle 1 from 3rd June 2024 to 9th June 2024\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"9\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c9\" colnum=\"9\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eTR\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e\u003cb\u003eMCT1\u003c/b\u003e\u003c/p\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eADEV\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eSTEND\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003ePRE GYM\u003c/b\u003e:\u003c/p\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003ePRE GYM\u003c/b\u003e:\u003c/p\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eLunch\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack (40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eMCT1\u003c/b\u003e\u003c/p\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eTR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDinner\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colspan=\"9\" nameend=\"c9\" namest=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDaily Kcal and Macronutrient Targets\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCalories (Kcals)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e1450\u0026ndash;2315\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e1450\u0026ndash;2315\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e1450\u0026ndash;2315\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e1290\u0026ndash;2065\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e1530\u0026ndash;2395\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e1410\u0026ndash;2105\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e1515\u0026ndash;2160\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCarbohydrate\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e160\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e2-3.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e160\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e2-3.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e160\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e2-3.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e120\u0026ndash;230 /\u003c/p\u003e \u003cp\u003e1.5-3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e180\u0026ndash;290 /\u003c/p\u003e \u003cp\u003e2.3\u0026ndash;3.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e150\u0026ndash;260 /\u003c/p\u003e \u003cp\u003e1.9\u0026ndash;3.4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e100\u0026ndash;220 /\u003c/p\u003e \u003cp\u003e1.3\u0026ndash;2.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eProtein\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e90\u0026ndash;130 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e90\u0026ndash;120 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e110\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.4\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eFat\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e50\u0026ndash;70 /\u003c/p\u003e \u003cp\u003e0.6\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e50\u0026ndash;65 /\u003c/p\u003e \u003cp\u003e0.6\u0026ndash;0.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colspan=\"1\" nameend=\"c9\" namest=\"c9\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab7\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 6\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eB. Nutrition periodisation for microcycle 1 from 10th June 2024 to 16th June 2024\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"8\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eTR\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e\u003cb\u003eSTEND\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eSTEND\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003ePRE GYM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eLunch\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack (40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eMCT1\u003c/b\u003e\u003c/p\u003e \u003cp\u003eSustain snack (20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eGym\u0026thinsp;+\u0026thinsp;ADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDinner\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ePerform\u003c/p\u003e \u003cp\u003eplate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colspan=\"8\" nameend=\"c8\" namest=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDaily Kcal and Macronutrient Targets\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCalories (Kcals)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e1810\u0026ndash;2755\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e1650\u0026ndash;2515\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e1490\u0026ndash;2265\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e1650\u0026ndash;2425\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e2050\u0026ndash;3085\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e1570\u0026ndash;2475\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e1490\u0026ndash;2360\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCarbohydrate\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e250\u0026ndash;360 /\u003c/p\u003e \u003cp\u003e3.2\u0026ndash;4.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e210\u0026ndash;320 /\u003c/p\u003e \u003cp\u003e2.7-4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e170\u0026ndash;280 /\u003c/p\u003e \u003cp\u003e2.2\u0026ndash;3.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e210\u0026ndash;320 /\u003c/p\u003e \u003cp\u003e2.7-4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e310\u0026ndash;420 /\u003c/p\u003e \u003cp\u003e4-5.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e170\u0026ndash;290 /\u003c/p\u003e \u003cp\u003e2.2\u0026ndash;3.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e150\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e1.9\u0026ndash;3.5\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eProtein\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e90\u0026ndash;150 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e90\u0026ndash;130 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e90\u0026ndash;130 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e90\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e110\u0026ndash;150 /\u003c/p\u003e \u003cp\u003e1.4\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e110\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.4\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eFat\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e50\u0026ndash;70 /\u003c/p\u003e \u003cp\u003e0.6\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e50\u0026ndash;70 /\u003c/p\u003e \u003cp\u003e0.6\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e50\u0026ndash;85 /\u003c/p\u003e \u003cp\u003e0.6\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab8\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 6\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eC. Nutrition periodisation for microcycle 1 from 17th June 2024 to 23rd June 2024\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"8\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate*\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate*\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining or Race (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u0026thinsp;+\u0026thinsp;GYM\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eRace - Heats\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eRace - Heats\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e\u003cb\u003eRace - Heats\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003ePRE GYM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eLunch\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining or Race (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eTR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eMCT1\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eTR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eRace - Final\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eRace - Final\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e\u003cb\u003eRace - Final\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Race\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDinner\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Bed\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eSleep strategy\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSleep strategy\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSleep strategy\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSleep strategy\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSleep strategy\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colspan=\"8\" nameend=\"c8\" namest=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDaily Kcal and Macronutrient Targets\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCalories (Kcals)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e1570\u0026ndash;2435\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e1810\u0026ndash;2755\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e2075\u0026ndash;3055\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e2315\u0026ndash;3375\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e2690\u0026ndash;3980\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e2690\u0026ndash;3980\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e2690\u0026ndash;3980\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCarbohydrate\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e190\u0026ndash;300 /\u003c/p\u003e \u003cp\u003e2.5-4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e250\u0026ndash;360 /\u003c/p\u003e \u003cp\u003e3.3\u0026ndash;4.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e240\u0026ndash;400 /\u003c/p\u003e \u003cp\u003e3.2\u0026ndash;5.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e300\u0026ndash;460 /\u003c/p\u003e \u003cp\u003e4-6.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e450\u0026ndash;590 /\u003c/p\u003e \u003cp\u003e5.8\u0026ndash;7.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e450\u0026ndash;590 /\u003c/p\u003e \u003cp\u003e5.8\u0026ndash;7.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e450\u0026ndash;590 /\u003c/p\u003e \u003cp\u003e5.8\u0026ndash;7.6\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eProtein\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e90\u0026ndash;150 /\u003c/p\u003e \u003cp\u003e1.2-2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e110\u0026ndash;150 /\u003c/p\u003e \u003cp\u003e1.5-2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e110\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e110\u0026ndash;180 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e110\u0026ndash;180 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e110\u0026ndash;180 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.4\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eFat\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.7-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e75\u0026ndash;95 /\u003c/p\u003e \u003cp\u003e1-1.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e75\u0026ndash;100 /\u003c/p\u003e \u003cp\u003e1-1.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e50\u0026ndash;100 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e50\u0026ndash;100 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e50\u0026ndash;100 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.3\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab9\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 6\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eD. Nutrition periodisation for microcycle 1 from 24th June 2024 to 30th June 2024\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"8\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate*\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eR\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e\u003cb\u003eADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;AMT\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eSTEND\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO) pre gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ex1 Repair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eLunch\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ex1 Repair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ex1 Repair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eSP\u0026thinsp;\u0026gt;\u0026thinsp;END\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eTR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDinner\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colspan=\"8\" nameend=\"c8\" namest=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDaily Kcal and Macronutrient Targets\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCalories (Kcals)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e1915\u0026ndash;2810\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e1730\u0026ndash;2595\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e1490\u0026ndash;2270\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e1730\u0026ndash;2595\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e2210\u0026ndash;3330\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e1650\u0026ndash;2645\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e1490\u0026ndash;2315\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCarbohydrate\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e200\u0026ndash;360 /\u003c/p\u003e \u003cp\u003e2.7\u0026ndash;4.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e230\u0026ndash;340 /\u003c/p\u003e \u003cp\u003e3.1\u0026ndash;4.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e170\u0026ndash;280 /\u003c/p\u003e \u003cp\u003e2.3\u0026ndash;3.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e230\u0026ndash;340 /\u003c/p\u003e \u003cp\u003e3.1\u0026ndash;4.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e350\u0026ndash;460 /\u003c/p\u003e \u003cp\u003e4.7\u0026ndash;6.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e190\u0026ndash;310 /\u003c/p\u003e \u003cp\u003e2.5\u0026ndash;4.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e150\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e1.9\u0026ndash;3.5\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eProtein\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e110\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e90\u0026ndash;130 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e90\u0026ndash;170 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;2.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e110\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e110\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.4\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eFat\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e75\u0026ndash;90 /\u003c/p\u003e \u003cp\u003e1-1.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.7-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e50\u0026ndash;70 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e50\u0026ndash;90 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e50\u0026ndash;85 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab10\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 6\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eE. Nutrition periodisation for microcycle 1 from 1st July 2024 to 7th July 2024\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"8\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAMT\u0026thinsp;\u0026gt;\u0026thinsp;SP\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e\u003cb\u003eA\u0026thinsp;\u0026gt;\u0026thinsp;MT\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eADEV\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eSTEND\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO) pre gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ex1 Repair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO) pre gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eLunch\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eMCT4 \u0026lsquo;Soft\u0026rsquo;\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eTR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDinner\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colspan=\"8\" nameend=\"c8\" namest=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDaily Kcal and Macronutrient Targets\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCalories (Kcals)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e1970\u0026ndash;3005\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e1890\u0026ndash;3020\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e1410\u0026ndash;2105\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e1570\u0026ndash;2435\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e2210\u0026ndash;3290\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e1650\u0026ndash;2645\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e1490\u0026ndash;2315\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCarbohydrate\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e290\u0026ndash;400 /\u003c/p\u003e \u003cp\u003e3.9\u0026ndash;5.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e270\u0026ndash;380 /\u003c/p\u003e \u003cp\u003e3.6\u0026ndash;5.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e150\u0026ndash;260 /\u003c/p\u003e \u003cp\u003e2-3.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e190\u0026ndash;300 /\u003c/p\u003e \u003cp\u003e2.5-4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e350\u0026ndash;460 /\u003c/p\u003e \u003cp\u003e4.7\u0026ndash;6.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e190\u0026ndash;310 /\u003c/p\u003e \u003cp\u003e2.5\u0026ndash;4.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e150\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e1.9\u0026ndash;3.5\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eProtein\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e90\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e90\u0026ndash;150 /\u003c/p\u003e \u003cp\u003e1.2-2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e90\u0026ndash;120 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e90\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e110\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e110\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.4\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eFat\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e50\u0026ndash;85 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e50\u0026ndash;65 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.7-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e50\u0026ndash;90 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e50\u0026ndash;85 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab11\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 6\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eF. Nutrition periodisation for microcycle 1 from 8st July 2024 to 14th July 2024\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"8\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eMonday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eTuesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eWednesday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eThursday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFriday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSaturday\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c8\"\u003e \u003cp\u003eSunday\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(40g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFasted\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eAMT\u0026thinsp;\u0026gt;\u0026thinsp;SP\u0026thinsp;+\u0026thinsp;Gym\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e\u003cb\u003eA\u0026thinsp;\u0026gt;\u0026thinsp;MT\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eADEV\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e\u003cb\u003eSTEND\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePost Swim (AM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO) pre gym\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ex1 Repair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ex1 Repair snack \u0026amp; x1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eLunch\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eFuel plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003ePre-Swim (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(60g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003eSustain snack\u003c/p\u003e \u003cp\u003e(80g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003eRepair snack\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eTraining (PM)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP TEMPO\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e\u003cb\u003eTR\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e\u003cb\u003eMCT4 RP SIM\u003c/b\u003e\u003c/p\u003e \u003cp\u003ex1 sustain snack\u003c/p\u003e \u003cp\u003e(20g CHO)\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e\u0026nbsp;\u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDinner\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003ePerform plate\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colspan=\"8\" nameend=\"c8\" namest=\"c1\"\u003e \u003cp\u003e\u003cb\u003eDaily Kcal and Macronutrient Targets\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCalories (Kcals)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e1970\u0026ndash;3005\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e1890\u0026ndash;3020\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e1410\u0026ndash;2105\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e1570\u0026ndash;2435\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e2210\u0026ndash;3290\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e1650\u0026ndash;2645\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e1490\u0026ndash;2315\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eCarbohydrate\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e290\u0026ndash;400 /\u003c/p\u003e \u003cp\u003e3.9\u0026ndash;5.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e270\u0026ndash;380 /\u003c/p\u003e \u003cp\u003e3.6\u0026ndash;5.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e150\u0026ndash;260 /\u003c/p\u003e \u003cp\u003e2-3.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e190\u0026ndash;300 /\u003c/p\u003e \u003cp\u003e2.5-4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e350\u0026ndash;460 /\u003c/p\u003e \u003cp\u003e4.7\u0026ndash;6.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e190\u0026ndash;310 /\u003c/p\u003e \u003cp\u003e2.5\u0026ndash;4.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e150\u0026ndash;270 /\u003c/p\u003e \u003cp\u003e1.9\u0026ndash;3.5\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eProtein\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e90\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e90\u0026ndash;150 /\u003c/p\u003e \u003cp\u003e1.2-2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e90\u0026ndash;120 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e90\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;1.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e90\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.2\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e110\u0026ndash;160 /\u003c/p\u003e \u003cp\u003e1.5\u0026ndash;2.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e110\u0026ndash;140 /\u003c/p\u003e \u003cp\u003e1.4\u0026ndash;1.8\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e\u003cb\u003eFat\u003c/b\u003e\u003c/p\u003e \u003cp\u003e\u003cb\u003e(g / g\u0026sdot;kg\u0026sdot;bm\u003c/b\u003e\u003csup\u003e\u003cb\u003e\u0026minus;\u0026thinsp;1\u003c/b\u003e\u003c/sup\u003e\u003cb\u003e)\u003c/b\u003e\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c2\"\u003e \u003cp\u003e50\u0026ndash;85 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c3\"\u003e \u003cp\u003e50\u0026ndash;80 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c4\"\u003e \u003cp\u003e50\u0026ndash;65 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;0.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c5\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.7-1.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c6\"\u003e \u003cp\u003e50\u0026ndash;90 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c7\"\u003e \u003cp\u003e50\u0026ndash;85 /\u003c/p\u003e \u003cp\u003e0.7\u0026ndash;1.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"left\" colname=\"c8\"\u003e \u003cp\u003e50\u0026ndash;75 /\u003c/p\u003e \u003cp\u003e0.6-1.0\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003c/div\u003e \u003cdiv id=\"Sec8\" class=\"Section2\"\u003e \u003ch2\u003e3.5 Monitoring \u0026amp; Refinement\u003c/h2\u003e \u003cp\u003eDuring the scoping session, the nutritionist presented all six microcycles of the periodised nutrition plan to the swimmer. The periodised nutrition plan for a particular microcycle was then sent to the swimmer on the Friday prior to the microcycle commencing the following Monday to refresh their memory and enable them to plan and prepare their nutrition strategies for the following week. This was accompanied by a face-to-face discussion with the nutritionist to discuss the \u0026lsquo;flow\u0026rsquo; of nutrition periodisation for the microcycle, as well as reflections of the current microcycle (e.g. training performance, energy levels etc.). This discussion was cross-referenced with data collected by the MDT team such as blood lactates during key sessions (e.g. MCT4 RP SIM); force plate jump metrics; rating of perceived exertion and wellness data such as energy levels, sleep quality; anecdotal feedback from the coach. This was to determine the extent to which the periodised nutrition plan needed to be adjusted based on the feedback sources. Twice-weekly meetings between the coach and MDT team were also held to discuss the performance of the swimmer and any adjustments to the training periodisation.\u003c/p\u003e \u003cp\u003eThe swimmer was empowered to take ownership of the periodised nutrition plan and monitoring process. During the scoping session, the swimmer outlined when they wanted body composition assessments to be undertaken in agreement with the performance nutritionist (3rd June, 18th June, 16th July). Body composition was quantified through sum of 8 skinfold method. This has been shown to be a valid and reliable method when working in the field [\u003cspan citationid=\"CR45\" class=\"CitationRef\"\u003e45\u003c/span\u003e]. The nutritionist was an International Society for the Advancement of Kinanthropometry (ISAK) level one practitioner according to ISAK guidelines [\u003cspan citationid=\"CR46\" class=\"CitationRef\"\u003e46\u003c/span\u003e]. The swimmer stated that they did not value collecting body mass data on a frequent basis as this added \u0026lsquo;noise\u0026rsquo; to the goal due to daily fluctuations in mass caused through glycogen, hydration status and female sex hormones such as oestrogen [\u003cspan citationid=\"CR47\" class=\"CitationRef\"\u003e47\u003c/span\u003e]. Therefore, body mass was only collected when quantifying body composition. At each body composition monitoring session, the swimmer was re-familiarised with the data collection process, given ample opportunity to ask any questions, or refuse the process.\u003c/p\u003e \u003cp\u003eFour-day self-reported food diaries were also completed by the swimmer on two separate occasions (4th to 7th June and 25th to 28th June) to ensure that the swimmer was on track, and energy intake was consistent with what was being advised in the periodised nutrition plan. Food diaries were completed through a combination of the weighed food method [\u003cspan citationid=\"CR48\" class=\"CitationRef\"\u003e48\u003c/span\u003e] and Snap\u0026rsquo;N\u0026rsquo;Send [\u003cspan citationid=\"CR49\" class=\"CitationRef\"\u003e49\u003c/span\u003e]. Food diaries were analysed using the nutrition analysis software Nutritics (Nutritics Ltd, Ireland).\u003c/p\u003e \u003cdiv id=\"Sec9\" class=\"Section3\"\u003e \u003ch2\u003e3.5.1 Body Composition\u003c/h2\u003e \u003cp\u003eTable\u0026nbsp;\u003cspan refid=\"Tab12\" class=\"InternalRef\"\u003e7\u003c/span\u003e displays the body composition data collected throughout the periodised nutrition intervention. Over an 18-day period of the \u0026lsquo;optimising aquatic profile\u0026rsquo; phase of the intervention, there was a 2.1 kg decrease in body mass, an 18.1 mm reduction in sum of 8 skinfolds, a 0.1 kg decrease in predicted lean mass and a 2.2 kg decrease in predicted fat mass. Over the remainder of the mesocycle and the \u0026lsquo;optimising adaptations from training sessions\u0026rsquo; phase, there was a 0.2 kg increase in body mass, a 2 mm reduction in sum of 8 skinfolds, a 0.7 kg increase in predicted lean mass and 0.5 kg decrease in predicted fat mass.\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab12\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 7\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eSwimmers body composition data throughout the periodised nutrition intervention\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"5\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eDate\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eBody mass\u003c/p\u003e \u003cp\u003e(kg)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eSum of 8 Skinfolds (mm)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003ePredicted Lean Mass* (kg)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003ePredicted Fat Mass*\u003c/p\u003e \u003cp\u003e(kg)\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e31/05/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e76.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e98.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e63.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e13.9\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e18/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e74.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e80.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e63.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e11.7\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e16/07/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e75.0\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e78.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e63.7\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e11.3\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003ctfoot\u003e \u003ctr\u003e\u003ctd colspan=\"5\"\u003e*Calculated via Van Der Ploeg et al., (2003) [\u003cspan citationid=\"CR50\" class=\"CitationRef\"\u003e50\u003c/span\u003e]\u003c/td\u003e\u003c/tr\u003e \u003c/tfoot\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003c/div\u003e \u003cdiv id=\"Sec10\" class=\"Section3\"\u003e \u003ch2\u003e3.5.2 Food Diary\u003c/h2\u003e \u003cp\u003eTable\u0026nbsp;\u003cspan refid=\"Tab14\" class=\"InternalRef\"\u003e8\u003c/span\u003eA displays the food diary data collected during microcycle one (Tuesday 4th June to Friday 7th June), while Table\u0026nbsp;\u003cspan refid=\"Tab14\" class=\"InternalRef\"\u003e8\u003c/span\u003eB shows the food diary data collected during microcycle four (Tuesday 25th June to Friday 28th June).\u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab13\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 8\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eA. Swimmer\u0026rsquo;s food self-reported diary data collected during microcycle one\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"5\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eDate\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eKilocalories (Kcals)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eCarbohydrate (g) / (g.kg.bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eProtein\u003c/p\u003e \u003cp\u003e(g) / (g.kg.bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFat\u003c/p\u003e \u003cp\u003e(g) / (g.kg.bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e04/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e1783\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e214 / 2.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e126 / 1.6\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e42 / 0.5\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e05/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e2178\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e237 / 3.1\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e118 / 1.5\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e84 / 1.1\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e06/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e2315\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e243 / 3.2\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e137 / 1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e91 / 1.2\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e07/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e2369\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e261 / 3.4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e141 / 1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e84 / 1.1\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003e \u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab14\" border=\"1\"\u003e \u003ccaption language=\"En\"\u003e \u003cdiv class=\"CaptionNumber\"\u003eTable 8\u003c/div\u003e \u003cdiv class=\"CaptionContent\"\u003e \u003cp\u003eB. Swimmer\u0026rsquo;s food self-reported diary data collected during microcycle four\u003c/p\u003e \u003c/div\u003e \u003c/caption\u003e \u003ccolgroup cols=\"5\"\u003e \u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e \u003cdiv align=\"char\" char=\".\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e \u003cthead\u003e \u003ctr\u003e \u003cth align=\"left\" colname=\"c1\"\u003e \u003cp\u003eDate\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c2\"\u003e \u003cp\u003eKilocalories (Kcals)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c3\"\u003e \u003cp\u003eCarbohydrate (g) / (g.kg.bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c4\"\u003e \u003cp\u003eProtein\u003c/p\u003e \u003cp\u003e(g) / (g.kg.bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e \u003c/th\u003e \u003cth align=\"left\" colname=\"c5\"\u003e \u003cp\u003eFat\u003c/p\u003e \u003cp\u003e(g) / (g.kg.bm\u003csup\u003e\u0026minus;\u0026thinsp;1\u003c/sup\u003e)\u003c/p\u003e \u003c/th\u003e \u003c/tr\u003e \u003c/thead\u003e \u003ctbody\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e25/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e2001\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e246 / 3.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e103 / 1.4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e67 / 0.9\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e26/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e2050\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e220 / 2.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e134 / 1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e71 / 0.9\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e27/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e1746\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e214 / 2.9\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e107 / 1.4\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e51 / 0.7\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003ctr\u003e \u003ctd align=\"left\" colname=\"c1\"\u003e \u003cp\u003e28/06/24\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c2\"\u003e \u003cp\u003e2733\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c3\"\u003e \u003cp\u003e396 / 5.3\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c4\"\u003e \u003cp\u003e132 / 1.8\u003c/p\u003e \u003c/td\u003e \u003ctd align=\"char\" char=\".\" colname=\"c5\"\u003e \u003cp\u003e69 / 0.9\u003c/p\u003e \u003c/td\u003e \u003c/tr\u003e \u003c/tbody\u003e \u003c/colgroup\u003e \u003c/table\u003e\u003c/div\u003e \u003c/p\u003e \u003cp\u003eDuring microcycle one, fat intake was slightly greater than planned due to the swimmer using high amounts of olive oil while cooking. Despite olive oil having numerous health benefits [\u003cspan citationid=\"CR51\" class=\"CitationRef\"\u003e51\u003c/span\u003e], this was tweaked to ensure the swimmer stayed within the macronutrient guidance. During microcycle 4, the swimmer was within the planned nutrition periodisation targets for all days.\u003c/p\u003e \u003c/div\u003e \u003c/div\u003e"},{"header":"4 Discussion \u0026 Practitioner Reflections","content":"\u003cp\u003eThe aim of this current opinion was to (1) propose a \u0026lsquo;Periodised Nutrition System\u0026rsquo; which can be utilised by nutritionists when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed \u0026lsquo;Periodised Nutrition System\u0026rsquo; and its utilisation with a world class swimmer in the build-up to the 2024 Paris Olympic games. Stellingwerff et al., (2019) [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e] stated that there needs to be better quantification of knowledge and application of nutritional periodisation approaches among athletes. While previous literature has proposed strategies of how a \u0026lsquo;periodised\u0026rsquo; nutrition approach can be achieved [\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e], to the authors knowledge, this is the first proposed \u0026lsquo;Periodised Nutrition System\u0026rsquo; in the scientific literature, conveying how different \u0026lsquo;performance plates\u0026rsquo; can be utilised to sit in tandem with an athletes training periodisation in a real-world scenario. This current opinion presents the \u0026lsquo;Periodised Nutrition System\u0026rsquo;, proposing different \u0026lsquo;performance plates\u0026rsquo;, quantities of different foods to fit into the \u0026lsquo;performance plates\u0026rsquo; to aid recipe development, and how they may practically fit into an athlete\u0026rsquo;s periodisation alongside theoretical rationale. This will hopefully generate some meaningful discussion among practitioners and academics to critique the proposed \u0026lsquo;Periodised Nutrition System\u0026rsquo; and enable other practitioners to share their understanding and application of nutritional periodisation approaches within a variety of sports.\u003c/p\u003e \u003cp\u003eWhile the \u0026lsquo;Periodised Nutrition System\u0026rsquo; provides a template for practitioners to utilise to deliver periodised nutrition support to strategically plan each of the 4000\u0026thinsp;+\u0026thinsp;meals an athlete may consume over an Olympic or Paralympic cycle, simply applying a \u0026lsquo;copy and paste\u0026rsquo; approach to performance nutrition support is sub optimal. This current opinion highlights an array of skills a nutritionist needs to embed a periodised approach when supporting elite athletes. A performance nutritionist must have sufficient technical knowledge to understand the underpinning physiological and technical demands of the sport as well as the intended physiological responses from different sessions (e.g. aerobic development vs. MCT4 RP SIM) to ensure that the athlete is able to work at the correct intensity, utilising the intended fuel source, maximising the adaptive response. They must also be able to accurately predict the energy expenditure of the athlete so that the recommendations of the nutrition periodisation plan are appropriate. The performance nutritionist must also possess a variety of \u0026lsquo;soft\u0026rsquo; skills such as: being able to effectively communicate with the coach, MDT team, and athlete to establish performance strategies and feedback interventions to key stakeholders; time management to ensure periodisation plans are delivered on time; team work and collaborative skills to work as part of an MDT team, gaining feedback (such as lactate data) to inform the whether the nutrition periodisation needs adjusting; and creativity to package up the periodised nutrition plan in a way that is appropriate for the athlete so they can follow (such as supplementary files 3 and 4A-F).\u003c/p\u003e \u003cp\u003ePrevious research has highlighted that there appears to be little planning and integration of training prescription and nutrition between the nutritionist and multi-disciplinary team [\u003cspan citationid=\"CR9\" class=\"CitationRef\"\u003e9\u003c/span\u003e]. An advantage of adopting a periodised nutrition approach with athletes on a microcycle basis is it enables practitioners to specifically plan to the individual, their performance goal(s) and the desired adaptation of a training session. Following the process of how to embed the \u0026lsquo;Periodised Nutrition System\u0026rsquo; (figure one) can add structure and greater alignment of training and nutrition periodisation between key stakeholders. Anecdotally, the performance nutritionist found that they had a greater understanding of the athletes training periodisation as they were specifically programming the nutrition periodisation alongside. As the nutritionist had an awareness of the swimmers training periodisation, they were able to greater embed nutritional strategies such as the swimmer practicing their racing nutrition strategies prior to MCT4 RP SIM sessions (see microcycles 4, 5, and 6). This included refining their pre-race meal alongside the addition of racing supplements such as nitrates [\u003cspan citationid=\"CR52\" class=\"CitationRef\"\u003e52\u003c/span\u003e], caffeine [\u003cspan citationid=\"CR53\" class=\"CitationRef\"\u003e53\u003c/span\u003e] and sodium bicarbonate [\u003cspan citationid=\"CR54\" class=\"CitationRef\"\u003e54\u003c/span\u003e], ensuring gastrointestinal issues were minimised. By having greater awareness of the training periodisation, the performance nutritionist can be proactive in their guidance rather than being reactive, achieving a greater level of collaboration with the athlete.\u003c/p\u003e \u003cp\u003eWhile this current opinion has focused on macronutrients, the \u0026lsquo;Periodised Nutrition System\u0026rsquo; is a tool to ensure that the athlete has structure and purpose to their nutrition, aligned with their training periodisation. The \u0026lsquo;Periodised Nutrition System\u0026rsquo; enables an initial structure for this to develop organically between the performance nutritionist and athlete. Different performance strategies can be layered alongside such as: creating nitrate rich \u0026lsquo;repair\u0026rsquo;, \u0026lsquo;fuel\u0026rsquo; and \u0026lsquo;perform\u0026rsquo; plates to increase nitric oxide storage in the muscle [\u003cspan citationid=\"CR52\" class=\"CitationRef\"\u003e52\u003c/span\u003e]; the addition of creatine monohydrate to increase glycogen synthesis if the athlete is undergoing high training loads whereby high carbohydrate availability is required [\u003cspan citationid=\"CR55\" class=\"CitationRef\"\u003e55\u003c/span\u003e]; or the supplementation of specific micronutrients, such as iron when an athlete is training at altitude [\u003cspan citationid=\"CR56\" class=\"CitationRef\"\u003e56\u003c/span\u003e]. This will depend on how the performance nutritionist applies their skills and knowledge to package up the nutrition support and layer on the performance strategies.\u003c/p\u003e \u003cp\u003eA potential negative of embedding a periodised nutrition approach is that athletes may look at nutrition \u0026lsquo;mathematically\u0026rsquo;, simply looking at the nutritional value of food, how much energy and the macronutrient composition of it. This goes against the essence that food is there to be enjoyed and is a mechanism for connecting people and communities [\u003cspan citationid=\"CR57\" class=\"CitationRef\"\u003e57\u003c/span\u003e] and is not the intention of the \u0026lsquo;Periodised Nutrition System\u0026rsquo;. To this extent, the nutritionist collaborated with the athlete to \u0026lsquo;flex\u0026rsquo; the periodisation to facilitate \u0026lsquo;social engagements\u0026rsquo; and \u0026lsquo;meals out\u0026rsquo;. Feedback provided from the swimmer was that this was empowering, as there was no \u0026lsquo;guilt\u0026rsquo; attached to social engagements as these were planned, and there was clarity between the nutritionist and swimmer. This does highlight a limitation of the \u0026lsquo;Periodised Nutrition System\u0026rsquo;, that while you can have a plan, it is impossible to be 100% sure how much energy an athlete is consuming. Similarly, across the repair, fuel, and perform plates, fat is fixed at ~\u0026thinsp;25g. However, when consuming a \u0026lsquo;takeaway meal\u0026rsquo; or \u0026lsquo;eating out\u0026rsquo; this is likely to be more than this. Another limitation may be that the daily energy and macronutrient targets appear to have a high range (i.e. ~1000 Kcals; ~100-150g CHO; ~50g PRO; ~30g FAT). If an athlete was to consistently consume the lower end of this target, energy intake may not be sufficient, whereas if they were to consume the higher end this may be too much. An athlete consumes food, containing a combination of all three macronutrients, and from the authors experience, athletes tend to consume in the middle of these recommendations (see Table \u003cspan refid=\"Tab14\" class=\"InternalRef\"\u003e8\u003c/span\u003eB). An example in practice may be a \u0026lsquo;sustain snack\u0026rsquo; which is recommended to contain 20-60g CHO, 0-10g PRO and 0-10g FAT. However, when translated to food this could be x2 Weetabix with 150ml semi skimmed milk which contains 209 Kcals, 33g CHO, 10g PRO, and 3g FAT. It is unlikely that an athlete would ever consume at the lower end of the suggested range (e.g. 0g PRO; 0g FAT) unless they consumed high amounts of non-food products such as sports gels and protein powders which generally contain high amounts of one macronutrient but limited amounts of other macronutrients. The authors also acknowledge that the \u0026lsquo;Periodised Nutrition System\u0026rsquo; is not an \u0026lsquo;exact science\u0026rsquo;. Indeed, there are many variables which can influence the process such as the accurately estimating of energy expenditure, while there are also discrepancies in the monitoring process such as inaccurate food diaries. Therefore, the \u0026lsquo;Periodised Nutrition System\u0026rsquo; should be looked at as a tool to enable practitioners to better align their nutritional strategies with the training periodisation of an athlete and help the athlete to develop a structure to their nutrition strategies.\u003c/p\u003e"},{"header":"5 Future Research Recommendations","content":"\u003cp\u003eFuture research should aim to quantify the \u0026lsquo;Periodised Nutrition System\u0026rsquo; in other cohorts of athletes and sports to determine its validity. The case study demonstrates how the \u0026lsquo;Periodised Nutrition System\u0026rsquo; has supported three goals of the athlete throughout the mesocycle: (1) optimising aquatic profile (microcycles 1\u0026ndash;3); (2) racing nutrition (microcycle 3); (3) maximising training adaptations (microcycles 4\u0026ndash;6). A limitation is of the \u0026lsquo;Periodised Nutrition System\u0026rsquo; is that it hasn\u0026rsquo;t been utilised in a hypertrophy or team sport scenario. Therefore, whether the nutrition periodisation system would be appropriate for a Rugby Union player aiming to increase lean mass as an example remains to be seen.\u003c/p\u003e \u003cp\u003eAn understanding of behaviour change science is becoming recognised as an important consideration for performance nutritionists [\u003cspan citationid=\"CR58\" class=\"CitationRef\"\u003e58\u003c/span\u003e]. Anecdotally, the swimmer referenced a greater adherence to nutritional strategies as the periodisation was bespoke to their training periodisation and their performance goal(s). They felt more motivated to include monitoring tools such as food diaries and complete them more accurately as they valued the data so that they could make appropriate adjustments if required. The performance nutritionist also experienced an increase in communication with the athlete, most likely due to embedding the \u0026lsquo;Periodised Nutrition System\u0026rsquo; and following an athlete centred approach, empowering them to drive the process, increasing the athlete\u0026rsquo;s motivation. Consequently, future research should aim to capture any behaviour changes which occur when utilising the \u0026lsquo;Periodised Nutrition System\u0026rsquo;.\u003c/p\u003e"},{"header":"6 Conclusions","content":"\u003cp\u003eThe purpose of this current opinion was to (1) propose a \u0026lsquo;Periodised Nutrition System\u0026rsquo; which can be utilised by nutritionists when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed \u0026lsquo;nutrition periodisation system\u0026rsquo; and its utilisation with a world class swimmer in the build-up to the 2024 Paris Olympic Games. Previous research has highlighted that there is little planning and organisation from performance nutritionists when delivering nutrition support. To this extent, the \u0026lsquo;Periodised Nutrition System\u0026rsquo; enables the practitioner to develop structure to their support aligning nutritional strategies with the training periodisation of the athlete, allowing for an individual approach, specific to the athlete\u0026rsquo;s performance goal(s) and the desired adaptation of a training session. Future research should determine the \u0026lsquo;nutrition periodisation systems\u0026rsquo; validity in a variety of other athletes and sports as well as capturing any behaviour change tools utilised to optimise nutrition support provided to athletes.\u003c/p\u003e"},{"header":"Declarations","content":"\u003ch3\u003e\u003cstrong\u003eInstitutional Review Board Statement\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eThe swimmer and coach were informed about the purpose of the support provision, and the first author answered any questions had. Written informed consent which adopted the ethical principles described by Sheffield Hallam University Ethics Committee was provided by the athlete and coach, and consequently both provided consent for the publication of this case study.\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eInformed Consent Statement\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eThe swimmer and coach were informed about the purpose of the support provision, and the first author answered any questions had. Written informed consent which adopted the ethical principles described by Sheffield Hallam University Ethics Committee was provided by the athlete and coach, and consequently both provided consent for the publication of this case study.\u0026nbsp;\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eAvailability of Data and Materials\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eAll data which supports the conclusions made within the manuscript are provided in the main text. Supplementary materials such as the \u0026lsquo;Periodised Nutrition System\u0026rsquo; infographics and \u0026lsquo;periodised nutrition plans\u0026rsquo; which were presented to the swimmer have also provided been provided as supplementary materials. \u0026nbsp;\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eCompeting Interests\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eThe authors declare that they have no competing interests.\u0026nbsp;\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eFunding\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eNo funding was required for this study\u0026nbsp;\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eAuthor Contributions\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eO Turner, N Mitchell, and R Chessor developed the \u0026lsquo;Periodised Nutrition System\u0026rsquo;. O Turner provided nutrition support to the world class swimmer. O Turner drafted the manuscript and oversaw manuscript preparation. N Mitchell and R Chessor assisted with revising the manuscript. All authors read and approved the final manuscript.\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eA\u003c/strong\u003e\u003cstrong\u003ecknowledgements\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eThe authors would like to thank David Hemmings (Loughborough Performance Centre Aquatics GB coach) for his role in the development of the \u0026lsquo;Periodised Nutrition System\u0026rsquo;. His challenge to practitioners to deliver world class sports science support alongside his pursuit to provide world class coaching to his swimmers has enabled O Turner to reflect and critique his way of working and develop a system which may achieve better performance outcomes. The authors also appreciate the level of detail and planning in the athlete\u0026rsquo;s periodisation plans from David as well as numerous meetings which has enabled this system to be developed. The authors would also like to thank: Dr Kate Jordan (Chief Medical Officer, Aquatics GB) for supporting the Aquatics GB screening process; Michael Pugh (Strength and Conditioning Coach, UKSI) for providing periodised conditioning plans, as well as feeding back force jump data; Dr Ben Scott (Physiologist, Aquatics GB) for collecting blood lactate data and feeding this back; Scott Goadby (Loughborough Performance Centre Support Coach, Aquatics GB) and Joe Tomley (Loughborough Performance Centre Coach Support, Aquatics GB) for collecting monitoring data.\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eAuthors Information\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003eOllie Turner is a Performance Nutritionist at the UK Sports Institute working with Aquatics GB providing nutrition support to Olympic and Paralympic swimmers. He is also a PhD student at Sheffield Hallam University.\u003c/p\u003e\n\u003cp\u003eNigel Mitchell is a Technical Lead Performance Nutritionist at the UK Sports Institute. He is also the Lead Performance Nutrition consultant for British Athletics and a Senior Lecturer at Leeds Beckett University.\u003c/p\u003e\n\u003cp\u003eRichard Chessor is the Head of Physical Performance at Aquatics GB.\u003c/p\u003e"},{"header":"References","content":"\u003col\u003e\u003cli\u003e\u003cspan\u003eSelye H. Stress and the general adaptation syndrome. Br Med J. 1950;1:1383\u0026ndash;92; doi: \u003cspan class=\"ExternalRef\"\u003e\u003cspan class=\"RefSource\"\u003e10.1136/bmj.1.4667.1383\u003c/span\u003e\u003cspan address=\"10.1136/bmj.1.4667.1383\" targettype=\"DOI\" class=\"RefTarget\"\u003e\u003c/span\u003e\u003c/span\u003e.\u003c/span\u003e\u003c/li\u003e \u003cli\u003e\u003cspan\u003eBompa, TO., \u0026amp; Buzzichelli, C. Periodization: Theory and methodology of training. 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Appetite 2020;150:104645.\u003c/span\u003e\u003c/li\u003e\u003c/ol\u003e"}],"fulltextSource":"","fullText":"","funders":[],"hasAdminPriorityOnWorkflow":false,"hasManuscriptDocX":true,"hasOptedInToPreprint":true,"hasPassedJournalQc":"","hasAnyPriority":false,"hideJournal":false,"highlight":"","institution":"","isAcceptedByJournal":true,"isAuthorSuppliedPdf":false,"isDeskRejected":"","isHiddenFromSearch":false,"isInQc":false,"isInWorkflow":false,"isPdf":false,"isPdfUpToDate":true,"isWithdrawnOrRetracted":false,"journal":{"display":true,"email":"[email protected]","identity":"performance-nutrition","isNatureJournal":false,"hasQc":true,"allowDirectSubmit":false,"externalIdentity":"","sideBox":"Learn more about [Performance Nutrition](https://performancenutrition.biomedcentral.com/)","snPcode":"44410","submissionUrl":"https://submission.springernature.com/new-submission/44410/3","title":"Performance Nutrition","twitterHandle":"","acdcEnabled":true,"dfaEnabled":true,"editorialSystem":"stoa","reportingPortfolio":"BMC/SO AJ","inReviewEnabled":true,"inReviewRevisionsEnabled":true},"keywords":"Performance nutrition, sports nutrition, periodised nutrition, Swimming, Olympics","lastPublishedDoi":"10.21203/rs.3.rs-5275222/v1","lastPublishedDoiUrl":"https://doi.org/10.21203/rs.3.rs-5275222/v1","license":{"name":"CC BY 4.0","url":"https://creativecommons.org/licenses/by/4.0/"},"manuscriptAbstract":"\u003cp\u003eThe concept of periodised nutrition is a well-established within performance nutrition support to appropriately fuel elite athletes while maximising the adaptative response from training. Despite this, there still appears to be little planning and integration of training prescription and nutrition between the nutritionist and multi-disciplinary team. Consequently, the aim of this current opinion was to (1) propose a \u0026lsquo;Periodised Nutrition System\u0026rsquo; which can be utilised by nutrition practitioners when working with athletes; (2) discuss how this can be administered in practice, collaborating with the coach, multidisciplinary team and athlete; (3) present a case study of the proposed \u0026lsquo;nutrition periodisation system\u0026rsquo; and its utilisation with a world class swimmer leading into the 2024 Olympic Games. The \u0026lsquo;Periodised Nutrition System\u0026rsquo; presents different \u0026lsquo;performance plates\u0026rsquo;, quantities of different foods to fit into the \u0026lsquo;performance plates\u0026rsquo; to aid recipe development, and how they may practically fit into an athlete\u0026rsquo;s periodisation alongside theoretical rationale. The case study demonstrates a \u0026lsquo;real world\u0026rsquo; scenario of its utilisation with an elite swimmer, transitioning through three separate performance goals while reducing body mass by 1.9 kg, sum of eight skinfolds by 20.1mm, predicted fat mass by 2.6 kg and an increase in predicted lean mass by 0.6 kg over a six-week mesocycle. The study highlights that the \u0026lsquo;Periodised Nutrition System\u0026rsquo; enables the practitioner to develop structure to their support aligning nutritional strategies with the training periodisation of the athlete, allowing for an individual approach, specific to the athlete\u0026rsquo;s performance goal(s) and the desired adaptation of a training session.\u003c/p\u003e","manuscriptTitle":"Fuelling Gold Medals: Developing a Periodised Nutrition System for Elite Athletes and Applying it in Practice","msid":"","msnumber":"","nonDraftVersions":[{"code":1,"date":"2024-10-23 09:21:33","doi":"10.21203/rs.3.rs-5275222/v1","editorialEvents":[{"type":"communityComments","content":0},{"type":"decision","content":"Revision requested","date":"2024-11-11T07:14:22+00:00","index":"","fulltext":""},{"type":"editorInvitedReview","content":"","date":"2024-11-07T10:53:38+00:00","index":"hide","fulltext":""},{"type":"editorInvitedReview","content":"","date":"2024-11-04T17:22:17+00:00","index":"hide","fulltext":""},{"type":"reviewerAgreed","content":"284157640090194151338426501825531447530","date":"2024-10-22T12:40:51+00:00","index":"hide","fulltext":""},{"type":"reviewerAgreed","content":"237654649358177191451584577562749246943","date":"2024-10-18T14:59:28+00:00","index":"hide","fulltext":""},{"type":"reviewersInvited","content":"","date":"2024-10-16T12:12:16+00:00","index":"","fulltext":""},{"type":"editorAssigned","content":"","date":"2024-10-16T11:11:06+00:00","index":"","fulltext":""},{"type":"checksComplete","content":"","date":"2024-10-16T11:10:26+00:00","index":"","fulltext":""},{"type":"submitted","content":"Performance Nutrition","date":"2024-10-16T10:41:07+00:00","index":"","fulltext":""}],"status":"published","journal":{"display":true,"email":"[email protected]","identity":"performance-nutrition","isNatureJournal":false,"hasQc":true,"allowDirectSubmit":false,"externalIdentity":"","sideBox":"Learn more about [Performance Nutrition](https://performancenutrition.biomedcentral.com/)","snPcode":"44410","submissionUrl":"https://submission.springernature.com/new-submission/44410/3","title":"Performance Nutrition","twitterHandle":"","acdcEnabled":true,"dfaEnabled":true,"editorialSystem":"stoa","reportingPortfolio":"BMC/SO AJ","inReviewEnabled":true,"inReviewRevisionsEnabled":true}}],"origin":"","ownerIdentity":"5acb5285-9db7-415a-a91c-b7cf03d4a64b","owner":[],"postedDate":"October 23rd, 2024","published":true,"recentEditorialEvents":[],"rejectedJournal":[],"revision":"","amendment":"","status":"under-review","subjectAreas":[],"tags":[],"updatedAt":"2025-03-05T12:08:29+00:00","versionOfRecord":[],"versionCreatedAt":"2024-10-23 09:21:33","video":"","vorDoi":"","vorDoiUrl":"","workflowStages":[]},"version":"v1","identity":"rs-5275222","journalConfig":"researchsquare"},"__N_SSP":true},"page":"/article/[identity]/[[...version]]","query":{"redirect":"/article/rs-5275222","identity":"rs-5275222","version":["v1"]},"buildId":"qtupq5eGEP_6zYnWcrvyt","isFallback":false,"isExperimentalCompile":false,"dynamicIds":[84888],"gssp":true,"scriptLoader":[]}