How to Periodise Your Diet for Maximum Performance in the Base Phase

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The Best Guide to Fueling Your Base Phase Training

Periodising your diet is just as important as structuring your training. Aligning your nutrition with your training demands during the base phase helps improve endurance, fat metabolism, and overall performance. This simple guide will show you how to structure your diet to support your training and get the most out of your base phase.

After my recent A race at Ironman Cascais, I made a commitment to transform myself into a more efficient fat-burning machine. Having undergone multiple performance tests, one element I’ve always lacked is strong fat-burning capabilities. I may be lean, but in long-distance endurance racing, fat metabolism plays a huge role. Many athletes don’t realise that we carry almost unlimited fat stores that can be used as energy—if intensity is kept low. So why not take full advantage of this natural energy source?

What Is Diet Periodisation?

Diet periodisation means tailoring your nutrition to match the specific demands of each training phase. Just as your workouts vary in intensity and volume, your diet should adapt accordingly to support performance and recovery.

Why Nutrition Periodisation Matters in the Base Phase

✅ Optimising Energy Utilisation

• Base training focuses on Zone 1 and Zone 2 workouts, where fat is the primary fuel source.
• A diet rich in whole foods, healthy fats, and moderate carbohydrates helps your body adapt to burning fat more efficiently.
• Personally, I’ve noticed huge benefits—I feel fuller for longer and my sleep quality has improved.

✅ Supporting Recovery

• Base training is high in volume but low in intensity—meaning recovery is key.
• Adequate protein intake supports muscle repair and helps prevent overuse injuries.
• I prefer to get my protein from whole foods rather than expensive shakes, but sometimes they’re necessary—and that’s okay!

✅ Preventing Overeating & Weight Gain

• Base training burns fewer calories per session than high-intensity phases.
• Tracking your intake every few months with apps like MyFitnessPal helps maintain energy balance and avoid undereating or overeating.
• Many endurance athletes think they’re eating enough, but in reality, they’re either under-fueling or overcompensating. A quick nutrition check-in can make a big difference.

✅ Building a Strong Nutritional Foundation

• The base phase is the best time to experiment with fueling strategies and refine your pre- and post-workout nutrition habits.
• This winter, I have almost completely cut out sugar—which has been tough, especially during long swims and bike rides.
• Instead, I rely on natural sources like dried fruits and trail mixes to get the necessary carbohydrates for endurance sessions.

The Best Checklist for Base Phase Nutrition

✅ Prioritise whole, nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats.
✅ Time your carbohydrates around key sessions for optimal performance and energy levels.
✅ Stay consistent with hydration to support longer, low-intensity workouts.
✅ Monitor portion sizes and energy balance to avoid unnecessary weight fluctuations.
✅ Experiment with fueling strategies now so you’re fully prepared for race season.

Final Review: Why Periodising Your Diet Now Will Pay Off Later

Periodising your diet during the base phase isn’t just about improving your current training—it’s about setting yourself up for peak performance in the coming months. By making simple adjustments now, you’ll be fit, fueled, and ready to tackle higher-intensity training later.

In our next blog, we’ll cover the best nutrition tips for high-intensity training phases and how to adjust your fueling strategy for race season.

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Happy Training! 🚴‍♂️🏊‍♀️🏃‍♂️