If you’re a seasoned athlete, you might be familiar with periodized training, a progressive workout program that reduces your risk of injury while maximizing your results. With this kind of protocol, your training becomes harder and more intense over the course of several weeks or months and culminates with an end goal and/or event date. A periodized meal plan works similarly, manipulating your macronutrient ratios over time to support your training and help you reach your goals.
With this plan, you’ll begin with a baseline ratio of protein, carbs and fat, and you’ll gradually adjust those over time based on your needs and energy demands. Carbohydrates — the main source of fuel for hard-hitting training — will be the main macro you’ll tweak: They will be lowest at the beginning when you need less energy and highest toward the end as you approach your goal.
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