How Periodization Works… for Your Nutrition

We speak with Dr. John Hawley, one of the leading experts in sports nutrition, about this cutting-edge trend.

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Forget what you thought you knew about sports nutrition. New science shows that cyclists should consider periodizing their nutrition, much like they periodize their training. We speak with Dr. John Hawley, one of the top experts in the world about the cutting edge trends in sports nutrition. Hawley also debunks myths about ketogenic diets and explains the difference between race and training nutrition.

Plus, we talk to Toms Skujins, who rode for Cannondale-Drapac when this was recorded in 2017, and then national champion Joey Rosskopf about how they use nutrition in the real world.

Primary Guest
Dr. John Hawley

Secondary Guests
Toms Skujins & Joey Rosskopf


  • Bartlett, J. D., Hawley, J. A., & Morton, J. P. (2015). Carbohydrate availability and exercise training adaptation: too much of a good thing? Eur J Sport Sci, 15(1), 3-12. doi: 10.1080/17461391.2014.920926
  • Burke, L. M., Ross, M. L., Garvican-Lewis, L. A., Welvaert, M., Heikura, I. A., Forbes, S. G., et al. (2017). Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. J Physiol, 595(9), 2785-2807. doi: 10.1113/JP273230
  • Hawley, J. A., & Burke, L. M. (2010). Carbohydrate availability and training adaptation: effects on cell metabolism. Exerc Sport Sci Rev, 38(4), 152-160. doi: 10.1097/JES.0b013e3181f44dd9
  • Hawley, J. A., & Leckey, J. J. (2015). Carbohydrate Dependence During Prolonged, Intense Endurance Exercise. Sports Med, 45 Suppl 1, S5-12. doi: 10.1007/s40279-015-0400-1
  • Lane, S. C., Camera, D. M., Lassiter, D. G., Areta, J. L., Bird, S. R., Yeo, W. K., et al. (2015). Effects of sleeping with reduced carbohydrate availability on acute training responses. J Appl Physiol (1985), 119(6), 643-655. doi: 10.1152/japplphysiol.00857.2014
  • Marquet, L. A., Brisswalter, J., Louis, J., Tiollier, E., Burke, L. M., Hawley, J. A., et al. (2016). Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy. Med Sci Sports Exerc, 48(4), 663-672. doi: 10.1249/MSS.0000000000000823
  • Marquet, L. A., Hausswirth, C., Molle, O., Hawley, J. A., Burke, L. M., Tiollier, E., et al. (2016). Periodization of Carbohydrate Intake: Short-Term Effect on Performance. Nutrients, 8(12). doi: 10.3390/nu8120755
  • Perry, C. G. R., & Hawley, J. A. (2017). Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future Challenges. Cold Spring Harb Perspect Med. doi: 10.1101/cshperspect.a029686
  • Pinckaers, P. J., Churchward-Venne, T. A., Bailey, D., & van Loon, L. J. (2017). Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? Sports Med, 47(3), 383-391. doi: 10.1007/s40279-016-0577-y
  • Torrens, S. L., Areta, J. L., Parr, E. B., & Hawley, J. A. (2016). Carbohydrate dependence during prolonged simulated cycling time trials. Eur J Appl Physiol, 116(4), 781-790. doi: 10.1007/s00421-016-3333-y
  • Yeo, W. K., Paton, C. D., Garnham, A. P., Burke, L. M., Carey, A. L., & Hawley, J. A. (2008). Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens. J Appl Physiol (1985), 105(5), 1462-1470. doi: 10.1152/japplphysiol.90882.2008

Episode Transcript

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