There is so much that goes into a nutrition plan. I’m not just talking about race day nutrition, I am talking about everything, all year round.
I wrote a couple of blogs on race weight hacks recently. More or less these blogs were a fast way to get down to race weight. In a nutshell, it was eat less and move more. This isn’t the most optimal way to manage your day to day fuel intake but just a quick hack.
I wanted to do a blog with a bigger picture in mind. When someone mentions “nutrition Plan” they are normally describing race week or race day nutrition.
To me, there are three main aspects to a nutrition plan.
- Fueling & Recovery
- Maximise Training & Raceing
- Power to Weigh
There are many different ways to manage your day to day nutrition. Instead of breaking your diets into week long blocks or taking each day at a time, I really like breaking each day into segments. A easy way to do this is using the traffic light system.
The traffic light system is
- Red: calorie deficit
- Amber: low carbs
- Green: high carbs
An example on using this system, you might cut the day in three parts.
- Morning: Green (training)
- Midday: Amber
- Evening: Green (Training)
A lot more goes into this than just simply looking at your watch to see if you can eat another banana or not. Nutrient trimming can have a massive impact on the way you train, the speed of your recovery. The quality of the food and drinks you consume also plays a massive impact.
Create your own plan
While it can be very hard to plan what you will have for each meal for each day of the week, especially for the people with families and a hectic lifestyle. Here are some tips on creating your own nutrition plan:
- At the beginning of each week, take your training program and pencil in where each session will go throughout the week.
- Include work and other commitments in your week.
- Over communicate with the people around you so you hopefully have everything for the week covered.
- Mark each day into thirds or quarters and highlight the sections keeping in mind the quality and volume of each training session, power to weight, etc.
- Use this plan more as a guide and prepare for things to change as life circumstances can change everything.
The aim is to do this for a few weeks till you turn this system into a natural habit. If you fall and find you are eating something you shouldn’t, don’t simply say “oh well, that’s it for the day or week” and keep eating. Stop, reset and jump right back onto the plan.