“And in the end, all the training and determination in the world can be undone by something as simple as eating or drinking too little,” says Lance Armstrong in “Food for Fitness”
Even if your fitness or athletic goals are nowhere near winning the Tour de France six consecutive times, you still can borrow valuable ideas from Armstrong’s nutrition and training program.
Chris Carmichael, Armstrong’s longtime personal coach, outlines the steps in his new book, “Food for Fitness.”
“You have to look at food as fuel, whether you’re exercising or working out regularly or you’re a professional athlete training for an event,” Carmichael said.
His idea is based on a classic concept in athletic training called periodization. This simply means having a plan to reach a specific fitness goal and breaking down that plan into segments so you progress through a series of steps, he wrote.
As you increase the intensity or duration of your workouts, you do the same for calories to keep up with your body’s need for more fuel.
Carmichael’s basic training/nutrition program has four stages:
– Foundation: As the name implies, you build your body’s fitness platform with aerobic and strength training. This lasts about four months. Nutrition plan: 65 percent carbohydrates, 13 percent protein and 22 percent fat.
– Preparation: Add speed to your regimen. Focus on performing activity more quickly, with shorter recovery periods. This lasts about two to three months. Nutrition plan: 65 percent carbohydrates, 13 percent protein and 22 percent fat, but eat 15 percent more calories.
– Specialization: You’re at your strongest and fastest. You’re competing or participating in your chosen event. Your body goes through a lot of stress. This lasts about three months. Nutrition plan: 70 percent carbohydrates, 14 percent protein and 16 percent fat. Add about 400 to 800 more total calories, depending on your weight.
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– Transition: This is your active recovery period. You drastically reduce your workout volume and intensity. This lasts about
12 weeks. Nutrition plan: 60 percent carbohydrates, 18 percent protein and 22 percent fat. Decrease total calories by 1,000 to 1,800, depending on your weight.
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Edited by Cara DiPasquale ([email protected]) and Ben Delery ([email protected])