Nutritional Periodization

Nutritional periodization is the strategic alternation of calorie and macronutrient intake to match training demands. Just as you periodize your training, your nutrition should follow the same logic. **The Three Phases:** *Accumulation Phase (Hypertrophy)* — Higher calories, moderate protein, higher carbohydrates to support intense training and maximize muscle growth. Expect 200-300 calories above maintenance. *Intensification Phase (Strength)* — Moderate calories with an emphasis on protein. This phase focuses on CNS recovery and mental sharpness. Keep carbs moderate but strategic around training. *Depletion/Deload Phase* — Return to maintenance or a slight deficit to clear metabolic waste, reduce inflammation, and prepare for the next cycle. Lower carbs, focus on nutrient density. **Carb Timing Matters** Your muscles store glycogen as their primary fuel source during high-intensity training. Consuming 3-5g of carbohydrates per kg of body weight on training days supports optimal performance. On rest days, 1.5-2g per kg is sufficient. **Protein: The Non-Negotiable** Regardless of phase, protein stays consistent. Aim for 1.6-2.2g per kg of lean body mass daily, spread across 4-5 feedings.