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The concept of periodization and dietary and nutritional balance during the preparation period
What is Periodization?
In order to optimize condition and performance for a match, annual training is divided into several periods and the type, amount and intensity of each training session is efficiently combined. This is also known as "periodization."
Periodization is mainly divided into three periods: the "preparatory period," the "game period," and the "transition period," and the preparatory period is further divided into the "general preparatory period" and the "specialized preparatory period." In the case of high school baseball, the "game period" is from spring to summer and autumn, while in the case of university students, the summer intercollegiate championships are the "game period," with the period before that being the preparatory period and the period after being the transition period.
Sports nutrition is based on making a plan based on four pillars: "what (nutrition)", "how much (quantity)", "when (timing)" and "how (meals, supplements)" to take, and is linked to the periodization of training. Following the periodization of training will maximize the results obtained from practice and training and will also lead to maintaining good condition.
What is the preseason?
Things to be aware of during the general preparation period
The general preparation period, which is the first half of the preparation period, is a time to build a foundation for improving basic physical strength to fight through the year. In general, to strengthen the foundation of muscle strength and endurance, there is a lot of weight training and running, and although the training intensity is not very high, the volume (distance, time) increases during this period. This is also the time to increase muscle mass and control body composition to achieve an appropriate amount of body fat, depending on the goal of body building.
What are the characteristics of the specialized preparation period?
During the latter half of the preparation period, the specialized preparation period, you will transition to practical practice and training that is more specialized for your sport, in preparation for the competition period. In general, this is a period when the training intensity is higher and the volume is greater than during the general preparation period. Make sure to work on recovering from fatigue and preventing injuries so that you can train properly.
Basic points to keep in mind when preparing meals
In order to improve your basic physical strength and aim for optimal body composition, it is important to be conscious of eating a diet that includes the basics of "staple food, main dish, side dish, soup, fruit, and dairy products." While many people tend to think that building a body equals protein, many nutrients such as vitamins and minerals are needed to turn protein into muscle. Nutrients work as a team in the body, so it is not enough to just take in these nutrients. Make a habit of eating a balanced diet before competition season begins.
How to replenish your energy during heavy training sessions
Since the amount of training is large and energy consumption is also high, make sure to eat three meals a day plus snacks to ensure you do not fall short on your daily energy intake. It is especially important to eat plenty of staple foods, which serve as an energy source. Even if you want to lose body fat, skipping staple foods is a no-no. Training with a lack of carbohydrates can cause fatigue due to a lack of energy, and it can be difficult to build muscle because the protein (amino acids) that make up muscle are used as energy.
Alanine and proline-containing carbohydrate mix that increases carbohydrate intake efficiency
Carbohydrate deficiency is common during exercise, and a decrease in stamina towards the end of endurance sports is a major issue. Regular carbohydrate supplementation alone may not provide enough energy.
Ajinomoto Co., Inc. has focused on the amino acids alanine and proline, which increase the efficiency of carbohydrate utilization. We will introduce in detail how the Alanine and Proline Carbohydrate Mix stores carbohydrates as glycogen and maintains performance.
Things to keep in mind to avoid losing body fat
To reduce body fat, instead of reducing staple foods, cut back on sweets such as snacks, juices, and pastries. It is also recommended to increase the proportion of staple foods that contain a lot of dietary fiber, such as mixing brown rice or glutinous barley with white rice, or replacing white bread with rye bread. Foods high in fat, such as fried foods, fast food, bacon, sausages, and snacks, can also cause body fat to increase, so review the frequency and amount of eating them. On the other hand, athletes who tend to lose weight should increase their energy intake by using oil wisely, such as by incorporating fried or stir-fried foods into their menus, adding oil to soups and salads, and deep-frying tofu.
How to prevent anemia during the preparation period
Oxygen is needed to move muscles during training and to maintain endurance. Red blood cells, which are a component of blood that transport oxygen in the body, are made mainly of iron and protein. Iron is found in foods such as liver, beef, tuna, bonito, natto, komatsuna, and spinach. The iron found in shellfish, eggs, soy products, and vegetables has a low absorption rate, so it is recommended to take it with vitamin C (fruits and vegetables) and protein (meat, fish, etc.) to increase absorption. It is important to note that if you take iron during high-intensity training, inflammation in the body may inhibit absorption or worsen the inflammation. It is important to take in iron properly from your diet during the general preparation period to replenish energy and prevent anemia.
[Foods rich in iron]
Liver, bonito, tuna, sardines, clams, lean beef, pork tenderloin, spinach, komatsuna, mizuna, natto, tofu, kiriboshi daikon, sesame, kikurage, egg yolk, etc.
Reference document
Edited by the Japanese Society of Sports Nutrition, edited by Kazuko Takada, Kumiko Ebi, and Noriyo Kimura. Essential Sports Nutrition. Ichimura Publishing. 2020.
Japan Sport Council, National Institute of Sports Sciences. Weight control guidebook for weight class sports. 2019.
https://www.jpnsport.go.jp/hpsc/Portals/0/resources/jiss/info/pdf/weight%20control_guide%20book.pdf（2022年5月8日アクセス）
Stellingwerff T, Maughan RJ, Burke LM. Nutrition for power sports: middle-distance running, track cycling, rowing, canoeing/kayaking, and swimming. J Sports Sci. 2011;29 Suppl 1:S79-S89. doi:10.1080/02640414.2011.589469
Damian MT, Vulturar R, Login CC, Damian L, Chis A, Bojan A. Anemia in Sports: A Narrative Review. Life (Basel). 2021;11(9):987. Published 2021 Sep 20. doi:10.3390/life11090987
Stellingwerff T, Boit MK, Res PT; International Association of Athletics Federations. Nutritional strategies to optimize training and racing in middle-distance athletes. J Sports Sci. 2007;25 Suppl 1:S17-28. doi: 10.1080/02640410701607213. Erratum in: J Sports Sci. 2009 Apr;27(6):667. PMID: 18049980.
<Supervisor>Maki Shibasaki
Registered dietitian and fitness instructor
Master of Health Sciences/Master of Business Administration (MBA)
After working at the Gifu Prefectural Sports Science Training Center, the Japan Sport Council Multi-Support Program, and a corporate track and field team, he is now working as a freelancer.
Monthly Swimming Magazine serialization: "Nutrition to Eat and Become Faster"
She provides nutritional support to a wide range of athletes, from elementary school students to Japan's national team athletes, focusing on competitive swimming, judo, long-distance running, and speed skating. Outside of the field of sports, she teaches "sports nutrition" as a part-time university lecturer. She strives to convey theory and practice in an easy-to-understand manner to students aiming to become sports nutritionists.