From grimoire
Aligns nutritional intake with training phases, competition schedule, and recovery demands to maximize performance and body composition outcomes.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:design-sports-nutrition-periodizationThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Align macronutrient intake, meal timing, and supplement strategy with training load phases to fuel adaptation, optimize competition performance, and accelerate recovery.
Align macronutrient intake, meal timing, and supplement strategy with training load phases to fuel adaptation, optimize competition performance, and accelerate recovery.
Adopted by: ISSN, Australian Institute of Sport (AIS), British Olympic Association nutrition guidelines, USOC sports dietitians, elite endurance sport programs Impact: Burke et al. (2011) demonstrated carbohydrate availability directly determines high-intensity exercise capacity; Jeukendrup (2017) showed periodized nutrition produces equivalent body composition improvements to chronic restriction while preserving training quality and reducing injury risk by 20-30% Why best: Fixed nutrition plans ignore the variable energy demands of periodized training; matching nutrition to phase-specific demands prevents under-fueling during high-load blocks and unnecessary excess during low-load periods
Sources: Burke et al. Journal of Sports Sciences (2011); Jeukendrup Sports Medicine (2017); ISSN position stands
Map the training calendar — Align the nutrition plan to the macrocycle; identify high-load, moderate-load, low-load, and competition phases to set phase-specific energy targets.
Calculate total daily energy expenditure (TDEE) — Use Relative Energy Availability (REA): target >45 kcal/kg of fat-free mass/day to avoid Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S).
Set phase-specific carbohydrate targets — High-load training: 6-10 g/kg/day; moderate training: 4-6 g/kg/day; low-load/recovery: 3-4 g/kg/day; competition: 7-12 g/kg/day depending on event duration.
Set protein targets — 1.6-2.2 g/kg/day for strength-focused phases; 1.6-1.8 g/kg/day for endurance phases; distribute across 4-5 meals with 0.3-0.4 g/kg protein per meal to maximize muscle protein synthesis.
Design pre-training nutrition — 1-4 hours before training: 1-4 g/kg carbohydrate + moderate protein; 30-60 minutes before intense sessions: 30-60 g rapidly digesting carbohydrate (low fiber, low fat).
Optimize intra-session fueling — Sessions under 60 minutes: water only; 60-90 minutes: 30-60 g carbohydrate/hour; >90 minutes: 60-90 g/hour using multiple transportable carbohydrates (glucose:fructose 2:1 ratio).
Execute post-training recovery nutrition — Within 30-60 minutes of training: 1.0-1.2 g/kg carbohydrate + 0.3-0.4 g/kg protein; this window is critical for glycogen resynthesis and muscle protein synthesis initiation.
Implement train-low sessions strategically — Periodically train with low carbohydrate availability (fasted sessions, low-carb the night before moderate sessions) to enhance metabolic adaptations; never use this strategy before high-intensity or key sessions.
Build competition nutrition protocol — Test competition-day fueling in training; carbohydrate load 24-48 hours pre-competition (10-12 g/kg/day); race/game-day breakfast 3-4 hours before; pre-event top-up 30-60 min before.
Monitor and adjust — Track body weight trend (>1% loss per day signals dehydration or energy deficit), performance markers, mood, and recovery quality; adjust carbohydrate intake up or down based on weekly load and subjective data.
npx claudepluginhub jeffreytse/grimoire --plugin grimoireCreates evidence-based periodized sports nutrition plans for athletes, covering macronutrient timing, training load adjustment, and competition fueling.
Applies exercise science knowledge to program design, periodization, biomechanics, injury prevention, and evidence-based training methodology.
Provides evidence-based training guidance using 2025 research on hypertrophy, progressive overload, and biomechanics for designing strength and muscle development programs.