Aspire guide
Specific Populations
Specific Populations manual
Nutrition Periodization for Runners
Align nutrition with training phases from base to peak to off-season.
Why this matters
Align nutrition with training phases from base to peak to off-season.
Read time
5 min
Audience
Athlete + Coach
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Specific Populations
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Talk to your coach or a sports dietitian for a personal plan!
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Talk to your coach or a sports dietitian for a personal plan!
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One-page sheet
Nutrition Periodization for Runners
Read time
5 min
Audience
Athlete + Coach
Start with the printable
Talk to your coach or a sports dietitian for a personal plan!
Best next move
Use it this week
Talk to your coach or a sports dietitian for a personal plan!
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Use the guide like a structured handout
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Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Align nutrition with training phases from base to peak to off-season.
CARB LOAD FOR RACE DAY!
7-10 grams of carbs per kg of body weight
- Eat this much carb for 2-3 days before your big race.
- This fills your muscles with energy for peak performance.
MATCH YOUR FOOD TO YOUR TRAINING
Your body needs different fuel for different workouts.
- Eat more carbs when training is hard or before a race.
- Eat more protein when you're building strength.
YOUR FUELING GAME PLAN
Base Building: Steady fuel for long, easy runs. Keep meals balanced.
- Build/Strength: Boost carbs for tough workouts. Increase protein for muscle repair.
- Peak/Race Prep: High carbs to support race-specific training. Practice your race-day fueling!
What is Nutrition Periodization?
Matching nutrition to training phases:
Matching nutrition to training phases:
- Higher carbs during high-intensity periods
- Higher protein during strength phases
- Different recovery emphasis by training block
Carb Loading Protocol
7-10g carbs per kg for 2-3 days before race
NOT overeating—shifting macros
Familiar foods only
Adequate hydration with carbs
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Talk to your coach or a sports dietitian for a personal plan!
Source topics
periodization • training phases • base • peak • taper