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PB Performance Nutrition Handbook



Daily nutritional habits and behaviours needed for optimal health and performance

The task of creating the perfect nutrition plan can be a daunting task for even experienced athletes. However, if you break it down into different pieces, you will discover that creating the perfect nutrition plan to meet your needs is just a series of simple steps. The perfect nutrition plan will keep you fuelled, keep you at the appropriate weight for your needs and keep you feeling great at all phases of your training.

The thought of matching nutrition to your own training makes complete sense, but how should you go about doing that? We explain to athletes that three major elements are required for building a ‘personal nutrition pyramid’ and periodising perfectly.

• Foundation nutrition
• Recovery and training nutrition
• Event-day nutrition

The foundation of your nutrition should focus on what you eat and drink on a day-to-day basis. Your second focus should be on optimising your training and recovery through the right ratio of carbohydrate, protein, and fat. By supplying your every day and recovery needs, you’ll be ready for a simple fuelling strategy on the day of the event or competition.

This guide focuses on foundation, recovery and training nutrition. By making sure that your nutrition meets the needs of these areas, you’ll be well on your way to feeling and performing at your best.

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