Nutrition Protocol
Nutrition for aquathlon training on a caloric deficit. The deficit is necessary for body composition but creates specific problems for high-intensity training and sleep. Every protocol below exists to solve a concrete issue.
Daily Targets
| Macro | Amount | Rationale |
|---|---|---|
| Calories | ~2,600-2,800 kcal | Moderate deficit. Aggressive enough to cut, conservative enough to recover. |
| Protein | 200g+ | Muscle preservation on a deficit. Non-negotiable. |
| Carbohydrates | Remainder after protein and fat | Prioritize around training window. |
| Fat | ~60-80g | Hormone production, satiety. Don’t go below 50g. |
Meal Timing (Afternoon Training)
Training is at 1-3 PM. Meals are structured around that window.
| Time | Meal | Details |
|---|---|---|
| 7:30-8:00 AM | Breakfast | Protein-heavy. Eggs, oats, Greek yogurt. ~500-600 kcal. |
| 11:00 AM | Lunch / pre-training meal | Largest meal. Protein + carbs, moderate fat. ~700-800 kcal. Needs 2 hours to digest before session. |
| 12:00 PM (KEY days) | Pre-session top-up | 30-50g fast carbs if needed (banana, dates). Optional if lunch had enough carbs. |
| 3:00-3:30 PM | Post-training meal | Carbs + protein. ~400-500 kcal. Refuel glycogen, blunt cortisol. |
| 6:30-7:00 PM | Dinner | Protein + carbs + vegetables. ~500-600 kcal. |
Why This Timing Works
- 11 AM lunch gives 2+ hours for digestion before a 1 PM session. Glycogen is topped off.
- Post-training meal at 3 PM replenishes glycogen and provides carbohydrates for serotonin/melatonin production later. This was missing in the old schedule (just a protein shake after evening training).
- Dinner at 6:30-7 PM is the last meal. 3+ hours before bed. No GI discomfort lying down.
- No food after 8 PM. Sleep quality improves when digestion is complete before bed.
Pre-Session Fueling Protocol (KEY Days)
When: 60 minutes before Tuesday and Thursday KEY sessions (so around 12:00 PM if training at 1 PM).
Amount: 30-50g fast-acting carbohydrate. This may be unnecessary if the 11 AM lunch was carb-heavy. Use judgment. If lunch was a big bowl of rice + chicken, skip the extra fuel. If lunch was lighter, top up.
Good options:
- Banana + 1 tbsp honey
- 2 white rice cakes
- 300ml sports drink
- 2 medjool dates
Avoid: High-fat, high-fiber, or slow-digesting protein meals within 90 min of the session.
On a caloric deficit, liver glycogen is chronically low. High-intensity work (Z4-Z5) relies heavily on carbohydrate oxidation. Pre-loading fast carbs prevents the hypoglycemia-driven nausea that compounds respiratory acidosis.
Do NOT run KEY sessions fasted.
Post-Training Meal (3:00-3:30 PM)
Eat within 30 min of finishing. Keep it simple, fast to prepare, easy to eat at the office.
Good options:
- White rice + chicken or fish (~40-50g carbs, ~30g protein)
- 2 slices toast + 2 eggs + banana
- Greek yogurt + granola + honey
- Overnight oats + protein powder
- Meal prepped container (rice/protein/veg)
Carbohydrates post-training blunt cortisol and facilitate tryptophan uptake across the blood-brain barrier. Tryptophan converts to serotonin, then melatonin. A protein shake alone doesn’t do this.
Hydration
| Timing | Amount |
|---|---|
| Morning | 500ml water on waking |
| Throughout the day | 2-3L total |
| Pre-session (2 hrs before) | 250-500ml + electrolytes |
| During session (if > 60 min) | Sip water as needed |
| Post-session | 500ml with post-training meal |
Supplements
Minimal. Most supplements are noise.
| Supplement | Dose | Timing | Rationale |
|---|---|---|---|
| Creatine monohydrate | 5g | Daily, any time | Performance, recovery, cognitive function. |
| Magnesium glycinate | 200-400mg | Before bed | Sleep quality, muscle relaxation, commonly deficient. Glycinate form for bioavailability. |
| Vitamin D | 2000-4000 IU | Morning | Canadian winter, limited sun exposure. |
| Electrolytes | As needed | Pre/post-training | Sodium, potassium, magnesium. |
Deficit Management
The deficit is a tool, not a religion. Adjust based on training phase.
| Phase | Approach |
|---|---|
| Build weeks (high volume) | Stay at 2,600-2,800 kcal. Prioritize carbs around training. |
| Deload weeks | Can drop to 2,400-2,600 if cutting is the priority. Training demand is low. |
| Race prep (Meso 4) | Consider moving to maintenance (3,000-3,200). The cut should be done by then. |
| Taper week | Maintenance calories. Glycogen loading matters more than body composition. |
If sleep score drops below 75 consistently, energy is tanked, or training quality declines for 2+ sessions in a row, the deficit is too aggressive. Add 200 kcal from carbohydrates and reassess.