Nutrition for Strength and Power Athletes

Strength/Power Athletes - Nutrition

• Strength is the ability to generate maximal force. It's typically measured using a 1 repetition maximum (1RM) test. Movement speed is irrelevant in a strength assessment.
• Power is the ability to generate force at high speed. It is also known as speed strength. Power is generally more important to many sports than strength.
• The phosphagen and anaerobic energy systems are primary systems important for strength/power athletes. Aerobic systems are crucial for recovery.
• Energy needs for strength/power athletes depend on age, gender, body mass, and sport-specific training demands.
• The main goal is to consume adequate calories for daily needs, or for achieving individual body-weight goals.
• Calorie needs can be estimated using Table 13.1, adjusting intake before or after training sessions. This table includes equations for calculating resting energy expenditure (REE) based on a person's gender and age.
• Carbohydrates (CHO) are the primary fuel source for strength/power athletes. Heavy training can deplete glycogen stores; therefore a daily intake of 6-10 g/kg of body weight (55–65% of total calories) is recommended. CHO consumption around training, if needed, may help and athletes should experiment to understand the effect. CHO consumption during recovery (~ 1.0-1.2 g/kg every hour is recommended for 4 hours after exercise).
• Protein is crucial for tissue repair and adaptation to training. A recommended intake of 1.4-2.0 g/kg of body weight per day is suggested. Excessive protein intake (over 2.0 g/kg) is not routinely recommended unless for injury related reasons. Meals and snacks should include complete or complementary protein sources. Protein supplements should be used sparingly.
• Amino acid supplements are not definitively supported
• Fats are minimally used for strength/power performance; intake should be based on athlete goals, at about 2 g/kg bodyweight (20-35% of total calories), predominantly unsaturated fats. Fat intake before, during, and immediately after exercise should be minimized.
• Vitamin and mineral needs are similar to other active individuals. Supplementation is not generally warranted; however, a regular multivitamin can be a helpful insurance.
• Hydration is crucial: muscles are ~70% water. Intentional fluid restriction is discouraged. Longer workouts require a larger fluid intake (Water or sports drinks based on activity duration).
• For events lasting over a day, pack snacks. Use non-perishable items such as fruit, juices, sports drinks, granola bars, or energy bars. Planning ahead for between-event snacking is important.
• For postevent recovery, carbohydrates and protein rich foods should be consumed. Plan ahead and pack or determine what choices work best for post-event meals or snacks in restaurants.

Fluid Needs of Strength/Power Athletes

• Hydration is critical to all athletes.
• Muscles are ~70% water.
• Intentional fluid restriction is discouraged.
• The duration of activity impacts dehydration - longer activity = a greater impact.
• Performing sweat trials will assist in assessing fluid needs.
• Plan hydration accordingly: Water for activities under 60 minutes, and Sports drinks for over 60 minutes.

Explore the essential nutritional needs for strength and power athletes in this quiz. Understand the difference between strength and power, and how energy systems impact performance. Learn about calorie requirements and the importance of carbohydrates for optimal athletic performance.