When training multiple times per day, nutrient timing becomes critical. First, increase your overall carbohydrate intake by 1-2g per kg of bodyweight to support the additional training volume. Divide your nutrition into smaller, more frequent meals with a focus on rapid recovery between sessions. After your first training session, consume a recovery meal or shake with a 3:1 or 4:1 ratio of carbohydrates to protein (e.g., 60g carbs with 15-20g protein) within 30 minutes to accelerate glycogen replenishment. Ensure adequate hydration and electrolyte replacement between sessions. Before your second session, consume easily digestible carbohydrates (0.5g per kg bodyweight) with minimal fat and fiber. For very high volume training (e.g., training camps), consider increasing overall calories by 15-20% to support recovery and prevent overtraining. Monitor recovery markers closely and adjust based on fatigue levels, performance metrics, and weight stability.

For optimal athletic performance, macronutrient periodization—varying your intake between training and rest days—is often beneficial. On training days, especially for high-intensity or long-duration sessions, prioritize higher carbohydrate intake (increasing by 20-30% from your base amount) to fuel performance and replenish glycogen. Protein intake should remain consistent across all days to support ongoing muscle repair and maintenance. On rest days, you can strategically reduce carbohydrates by 15-25% while slightly increasing fat intake to maintain overall calorie levels appropriate for recovery. This approach not only better matches your body’s energy needs but may enhance metabolic flexibility and improve body composition. However, if you’re in a very high-volume training phase or struggling with recovery, maintaining higher carbohydrate intake even on rest days may be beneficial. The most important factor is that your weekly average macronutrient intake aligns with your performance goals and training demands.

Your macronutrient needs should shift strategically between competition and off-season phases. During competition season, emphasize performance-focused nutrition: increase carbohydrate intake to the higher end of your range (6-10g/kg depending on sport) to maximize glycogen stores and fuel high-intensity outputs. Maintain protein at 1.6-2.2g/kg to support recovery between competitions, and keep fat moderate (0.8-1.2g/kg) focusing on quality sources rich in omega-3s. In contrast, the off-season presents an opportunity for more flexibility: you might periodize carbohydrates more dramatically (higher on intense training days, lower on recovery days), potentially increase overall protein intake if in a muscle-building phase (up to 2.2-2.4g/kg), and incorporate slightly higher fat intake (25-35% of calories) to support hormonal health during this foundation-building period. Off-season is also ideal for experimenting with different nutrition approaches to discover what works best for your body, before implementing during the competitive phase where consistency becomes crucial. Overall, competition season emphasizes fueling performance, while off-season balances performance with physical development and metabolic health.

While fiber is technically a carbohydrate, its role in athletic nutrition deserves special consideration. For performance purposes, it’s useful to be aware of both your total carbohydrate intake and your fiber intake separately. This is because fiber, unlike other carbohydrates, isn’t broken down into glucose and doesn’t directly contribute to muscle glycogen stores or immediate energy. For athletes, fiber intake should generally range from 25-35g daily (or approximately 14g per 1000 calories consumed), focusing on whole food sources. However, timing is important: reduce fiber intake in the 1-3 hours before training or competition to prevent gastrointestinal discomfort, and emphasize low-fiber, easily digestible carbohydrates in the immediate pre-workout window. Higher fiber intake is beneficial during the rest of the day and on recovery days for digestive health, microbiome support, and controlled energy absorption. Rather than subtracting fiber from your total carbohydrate count, simply be strategic about when you consume higher-fiber versus lower-fiber carbohydrate sources relative to your training schedule.

Plant-based athletes can absolutely thrive with some strategic modifications to their macronutrient approach. For protein, increase your total target by 10-15% (to approximately 1.8-2.4g/kg) to account for the lower digestibility and incomplete amino acid profiles of many plant proteins. Focus on combining complementary protein sources and consider supplementing with plant-based protein powder, creatine, and potentially beta-alanine, as these compounds are naturally lower in plant-based diets. For carbohydrates, be mindful that plant-based diets are naturally higher in fiber, which may reduce the glycemic impact and immediate energy availability—consider including more processed options (fruit juices, sports products, white rice) around training sessions when rapid energy is needed. For fats, be intentional about including omega-3 sources (flaxseeds, walnuts, algae oil supplements) and consider testing vitamin D, iron, zinc, calcium, and B12 levels periodically, as these nutrients require more planning on a plant-based diet. With these modifications, plant-based athletes can effectively support performance while aligning with their dietary preferences and values.