A newly published review in Performance Nutrition analyzed decades of research alongside position statements from leading sports nutrition organizations, including the IOC, ACSM, ISSN, UEFA, and World Athletics, to create the 4Ps of Performance Nutrition.
Personalize. Periodize. Prefuel. Prepare.
1. Personalize 👥
Performance nutrition should account for individual factors like:
- Sweat rate
- Body size
- Environmental conditions
- Training load
- Gastrointestinal tolerance
- Biomarkers (such as iron or vitamin D status)
- Personal goals and preferences
Practical Takeaways
- Heavy or salty sweaters often require more aggressive electrolyte replacement than teammates.
- Athletes training in heat or at altitude should plan hydration before competition—not simply react once they're thirsty.
- Repeated GI distress during training isn't something to "push through." It's feedback that your fueling strategy needs adjustment.
- Monitoring biomarkers can uncover nutritional limitations before they become performance limitations.
2. Periodize 🕒
Nutrition should match the demands ahead, instead of staying static year-round.
- Heavy training blocks Increase carbohydrate availability to support recovery and training quality.
- Travel weeks Prioritize hydration, electrolyte replacement, and recovery nutrition.
- Competition week Not the time to experiment with new products. Consistency rules here.
- Lower-volume weeks Adjust intake while maintaining foundational nutrition. Eat strategically.
3. Pre-Fuel 🚀
Successful fueling starts 24–36 hours before competition.
Current recommendations include:
- 6–10 g carbohydrate/kg body weight/day during the 24–36 hours leading into competition for events requiring high glycogen availability
- 1–3 g/kg carbohydrate approximately 3–4 hours before the start
Your glycogen stores aren’t built on the morning of the big event.
4. Prepare 💪
Once competition day arrives, preparation becomes increasingly precise.
- Arrive fully hydrated
- Consume approximately 7 mL fluid/kg body weight 2–3 hours before competition
- Consider evidence-based ergogenic aids, such as caffeine or nitrate, when appropriate
- If fueling opportunities during competition are limited, consume carbohydrate immediately before the start
Small decisions in the hours before competition can have meaningful effects once competition begins.
Support Every Phase of Preparation
The 4Ps are about supporting the right strategy at the right time.
Power Pack™
A convenient daily foundation of vitamins, minerals, omega-3s, and magnesium to support nutritional readiness.*
Hydration Packs
Full-spectrum electrolytes to help support hydration before, during, and after training or competition.*
Creatine Monohydrate
One of the most extensively researched ergogenic ingredients for supporting power output, lean muscle, and cognitive performance.*
Grass-Fed Beef Protein
Highly bioavailable protein peptides to support muscle recovery, lean muscle maintenance, and training adaptation.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
