Many athletes have done it in preparation for an important event: tapering. Literally translated, this term means “reducing.” And that is exactly the goal of tapering—lowering training load so you can arrive at your peak moment feeling fresh, well-rested, and in top condition.
In addition to adjusting your training, sports nutrition can play a key role in effective tapering and optimal race preparation. How? You’ll find out in this article.
What Is Tapering and Why Does It Work?
Scientific studies show that proper tapering can lead to a 2–3% performance improvement. This is not only because the body recovers and feels fresher, but also because the tapering period allows the body to become stronger from the final intensive training phase (supercompensation).
The optimal duration of a taper varies from about one week to sometimes three weeks. Generally, the longer and more intense the preceding training period, the longer the taper should be.
Adjust Your Nutrition During Tapering
As training volume and intensity decrease at the start of tapering, it is important to also adjust your energy intake (calories) downward. Ideally, energy intake should match energy expenditure.
The best way to achieve this is by reducing your carbohydrate intake.
Support Recovery and Sleep
To further support recovery and sleep during this period, a daily serving of Amacx Cherry Juice+ is recommended. The polyphenols in this cherry juice—specifically anthocyanins—have antioxidant and anti-inflammatory properties that help improve muscle recovery.
In addition, cherries naturally contain relatively high levels of melatonin, which can enhance sleep quality. Take at least one serving per day after training, and optionally add a second serving shortly before bedtime.
Want to learn more about the effects of Cherry Juice+? Read this blog.
Extra Performance Gains with Nitrate
Another potential performance boost during your tapering period comes from using Amacx Beet Shots. These beetroot shots are rich in nitrate, a compound that, through various processes in the body, helps dilate blood vessels.
This improves blood flow and enhances the efficiency of the mitochondria—the energy producers in our cells. As a result, performance may improve in both endurance efforts and higher-intensity activities.
Research shows that the performance-enhancing effects of nitrate supplementation are less pronounced in highly trained professional endurance athletes (VO₂max > 65 ml/kg/min). Non-professional athletes tend to experience greater relative improvements.
For non-professionals, it is recommended to take one shot per day for 3 to 5 days leading up to the event. If you are highly trained, increase intake to two shots per day for 5 to 7 days to achieve a similar effect.
Want to learn more about the effects of beetroot juice? Read this blog.
Carb Loading: The Final Step
A final nutritional step that is crucial during tapering is carb loading. Carbohydrates are the primary fuel source during competition, but the body’s storage capacity (glycogen) is limited.
By applying carb loading, you increase this fuel reserve. The approach is simple: in the last 1–2 days before the event, consume a very high-carbohydrate diet.
Specifically, aim for 8 to 10 grams of carbohydrates per kilogram of body weight per day. For example, an athlete weighing 75 kg should target 600 to 750 grams per day.
This is a substantial amount, so it helps to combine three carbohydrate-rich meals with 2 to 3 carbohydrate-rich snacks. Choose easily digestible foods and consider supplementing with liquid carbohydrates such as maltodextrin, fruit juice, soft drinks, or sweet spreads.
Want to learn all the details about carb loading? Read this blog.
Summary
- Tapering is the final and critical phase in your training plan leading up to a peak performance.
- This period lasts from about one week up to a maximum of three weeks, depending on the sport and specific goal.
- Tapering ensures that the athlete fully recovers from the last training phase and arrives at the start of the competition feeling fresh.
- It is also essential for maximizing the gains from the final training block.
- In addition to adjusting training volume and intensity, nutritional adjustments are necessary to achieve optimal results.
- First, energy and carbohydrate intake should be reduced to match the lower training load.
- Amacx Cherry Juice+, rich in anthocyanins, supports optimal muscle recovery during this period.
- Amacx Beet Shots, rich in nitrate, can provide an additional performance boost in the final week before the event by improving the efficiency of oxygen utilization in the muscles.
- In the final days of tapering, carb loading is the last essential step in optimal preparation.
- By consuming a high-carbohydrate diet for 1–2 days, you increase your glycogen stores—your fuel tank—which contributes to improved performance.
