What is a recommended routine for high performing athletes?

From the Guidelines

A recommended routine for high performing athletes includes a balanced approach to training, recovery, and nutrition, with a focus on periodized training, proper hydration, and nutrition strategies tailored to individual needs and training intensity, as supported by recent studies 1.

Key Components of the Routine

• Periodized training: alternating between high-intensity workouts (3-4 days per week) and recovery sessions, with 1-2 complete rest days weekly
• Daily nutrition: consisting of 1.6-2.2g of protein per kg of body weight, complex carbohydrates adjusted to training intensity (5-10g/kg/day), and healthy fats (0.5-1.5g/kg/day) 1
• Hydration: requiring 500-600ml of fluid 2-3 hours before exercise, 200-300ml every 15-20 minutes during activity, and post-workout rehydration with electrolytes 1
• Sleep: prioritizing 8-10 hours nightly, with consistent sleep and wake times
• Recovery techniques: including contrast therapy (alternating hot and cold immersion), foam rolling for 10-15 minutes daily, and scheduled deload weeks every 4-6 weeks of intense training

Nutrition and Hydration Strategies

• Carbohydrate intake: dependent on the duration and intensity of the competitive event, with recommendations for carbohydrate loading and replenishment strategies 1
• Protein intake: essential for muscle repair and recovery, with recommendations for daily intake and timing 1
• Hydration monitoring: using techniques such as daily morning body mass and urine specific gravity to assess hydration status 1

Monitoring and Adjusting the Routine

• Using blood-based biomarkers: to monitor training load, recovery, and health status, and to adjust the routine accordingly 1
• Regular assessment: of training load, recovery, and nutrition to ensure the routine is optimized for individual needs and goals

Prioritizing Health and Well-being

• Athlete health and welfare should remain the primary focus of preventing and managing disordered eating and other health issues in high performance sport 1
• Regular monitoring: of athlete health and well-being, including mental health and nutrition status, to prevent and manage potential issues.

From the Research

Recommended Routine for High Performing Athletes

To achieve optimal performance, high performing athletes should focus on a combination of proper nutrition, recovery strategies, and training techniques. The following are some key recommendations:

• Nutrition: Athletes should aim to achieve carbohydrate intakes that meet the fuel requirements of their training program and optimize restoration of muscle glycogen stores between workouts 2. Carbohydrate-rich foods with a moderate to high glycaemic index provide a readily available source of carbohydrate for muscle glycogen synthesis.
• Recovery Strategies: Endurance athletes prefer hydration, nutrition, sleep, and rest as recovery strategies, with female athletes using more recovery strategies for training than males 3. Top three finishers overall and by division use more recovery strategies than those placing outside the top three.
• Training Techniques: Periodized carbohydrate restriction has been proposed for endurance athletes, but a meta-analysis found no overall effect on endurance performance compared to control endurance training with normal carbohydrate availability 4. Periodized nutrition, which refers to the strategic combined use of exercise training and nutrition, can help athletes achieve adaptations that support exercise performance 5.

Key Considerations

When developing a routine for high performing athletes, the following factors should be considered:

• Individual Needs: Athletes have different needs based on their specific sport, training program, and goals. Nutrition and recovery strategies should be tailored to meet these individual needs.
• Training Program: The training program should be designed to allow for optimal recovery time between sessions, with carbohydrate intake beginning as soon as practical after the first workout to maximize effective recovery time 2.
• Recovery Time: Adequate recovery time is essential for athletes to allow for physiological, psychological, emotional, social, and behavioral recovery 3.
• Nutrition and Hydration: Proper nutrition and hydration are critical for athletes to perform at their best, with carbohydrate-rich foods and adequate hydration essential for optimal performance 2, 3.