When to use this
The week a training block changes — more mileage, new intensity, added lifting, or a deload — before the body starts complaining.
- The plan just jumped and the athlete's meals have not moved with it.
- Soft signs are showing: soreness that lingers, hunger swings, sleep or cycle changes.
- A lighter week is tempting the athlete to cut food hard.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Thomas DT, Erdman KA, Burke LM.(2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance.
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27.
- Burke LM, van Loon LJ, Hawley JA. (2017) Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5):1055-1067.
Where to go next
