Nutritional management and maintaining condition during competition | Periodization-based diet

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 in-season period?

The balance between fatigue and recovery is important for maintaining fitness

It is important to sharpen your body and maintain good condition for the match. With matches continuing every week and days of high intensity training, even if the amount of training is not large, fatigue can easily accumulate during this time. Accumulated fatigue can lead to injuries and poor physical condition, so daily recovery is important.

Things to keep in mind when eating during competitions

A balanced diet is important even during competitions

It is also important to eat a balanced diet during the match period. Although energy consumption is slightly lower than during the professional preparation period, the intensity of exercise is high and fatigue easily accumulates as matches continue, so it is important to consume plenty of carbohydrates as an energy source. In particular, on the day before a match, it is a good idea to aim for "slightly less main dish (side dish of meat or fish, etc.)" and "more staple food."

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.

Tips for eating when you're tired or have no appetite

Eating a low-fat diet is effective when you are tired

During competition season, the appetite and digestive power decrease in proportion to fatigue, and many athletes lose weight. When you are tired, choose side dishes that use low-fat, easily digestible ingredients such as white fish, chicken, tofu, and steamed vegetables, and chew your food well. Chewing not only stimulates saliva secretion, which aids digestion, but also helps maintain immune function.

What is the purpose of incorporating supplementary foods?

Examples of snacks to eat before and after a match

Athletes who lose weight easily should split their energy and nutrients into snacks rather than eating three full meals. It is recommended to eat small portions to avoid putting strain on the internal organs. Snacks that are mainly carbohydrates, such as rice balls or jelly, before training will reduce fatigue and muscle damage during practice. If you cannot eat immediately after training, consuming carbohydrates and protein from rice balls, sandwiches, dairy products, etc. will help you recover from fatigue.

Leucine-rich essential amino acid mix for muscle conditioning

Muscle conditioning is essential for maintaining performance during exercise and for rapid recovery after exercise. Among the essential amino acids, leucine acts as a "switch" for muscle protein production and plays an important role in maintaining muscles in ideal condition.

This essential amino acid mix, which contains a high amount of leucine, is expected to provide many benefits, including reducing muscle damage, promoting recovery, and preventing muscle loss.
Here's a detailed summary of how to use amino acids to improve performance.

Important points to note when hydrating

If your body is dehydrated, you will not be able to shake off the feeling of fatigue. During the competition period from April onwards, not only will the intensity of exercise increase, but the temperature will also rise, making you more susceptible to dehydration. To check for symptoms of dehydration, it is a good idea to check the condition of your urine and stool. If your urine is dark in colour, your stool is hard, or your bowel movements are not smooth, you may be dehydrated. In addition to hydrating during exercise, be mindful of the water you get from meals such as rice, soup and vegetables.

How to improve your intestinal environment and maintain your condition

Improve your intestinal environment with foods high in dietary fiber and fermented foods

Maintaining your condition will be achieved by improving your intestinal environment, properly digesting and absorbing nutrients, and maximizing the benefits of your diet. To improve your intestinal environment, you should eat dietary fiber found in vegetables, mushrooms, and seaweed, as well as oligosaccharides and lactic acid bacteria found in vegetables, dairy products, and fermented foods. It is a good idea to eat fruits and dairy products as supplements, and natto, kimchi, miso soup with lots of ingredients, simmered root vegetables, and vinegared dishes as part of your meals. However, do not eat too much dietary fiber at dinner the day before or breakfast on the day of the match, so as not to get an upset stomach during the match. In order to maintain your intestinal environment, it is important not only to eat well, but also to get a good night's sleep and avoid stress as much as possible. Try taking a leisurely bath and going to bed early.

Cystine and glutamine mix that reduces exercise damage

Hard exercise can damage the entire body. Weakened intestinal mucosa can increase inflammation throughout the body, making you more susceptible to deterioration.

The amino acids cystine and glutamine are attracting attention for their ability to reduce exercise-related damage and lighten the burden on the body as a whole. We will introduce in detail how to use amino acids to reduce exercise-related damage to the stomach and maintain stable condition every day.

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
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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

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.