Nutrition for Strength and Power Athletes
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Questions and Answers

What combination of nutrients is recommended immediately after training for optimal recovery?

  • CHO and protein (correct)
  • Fats and sugars
  • Carbohydrates and fats
  • Proteins and fiber

    • What is the recommended fat intake for strength/power athletes?

  • 2 g/kg of body weight (correct)
  • 3 g/kg of body weight
  • 5 g/kg of body weight
  • 1 g/kg of body weight

    • What type of fats should strength/power athletes prioritize in their diet?

  • Cholesterol-rich fats
  • Unsaturated fats (correct)
  • Trans fats
  • Saturated fats

    • When planning hydration for activities, what fluid is recommended for activities lasting less than 60 minutes?

    <p>Pure water</p> Signup and view all the answers

    What is the purpose of conducting sweat trials for athletes?

    <p>To assess fluid needs</p> Signup and view all the answers

    What food items are most suitable for between-event snacking?

    <p>Nonperishable items</p> Signup and view all the answers

    What should be the main focus in post-competition meals for strength/power athletes?

    <p>Carbohydrates and protein</p> Signup and view all the answers

    What type of supplementation is not currently warranted for strength/power athletes?

    <p>Antioxidant vitamins</p> Signup and view all the answers

    What is primarily assessed to measure strength in athletes?

    <p>1RM test</p> Signup and view all the answers

    Which energy system is primarily important for strength and power athletes during performance?

    <p>Phosphagen system</p> Signup and view all the answers

    What is the recommended daily carbohydrate intake for strength/power athletes?

    <p>6–10 g/kg of body weight</p> Signup and view all the answers

    What is the main goal for calorie consumption in strength/power athletes?

    <p>Match total daily calorie needs</p> Signup and view all the answers

    Which of the following is NOT a recommended intake for protein for strength/power athletes?

    <p>More than 2.0 g/kg body weight</p> Signup and view all the answers

    When should most calories ideally be consumed by strength/power athletes?

    <p>Before or after training sessions</p> Signup and view all the answers

    What is the recommended protein intake for strength/power athletes to support tissue repair?

    <p>1.4–2.0 g/kg body weight</p> Signup and view all the answers

    What is the common misconception regarding carbohydrate consumption during training for strength/power athletes?

    <p>It is necessary immediately before or during training</p> Signup and view all the answers

    Study Notes

    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.

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    Related Documents

    Chapter 13 Strength/Power Athletes PDF

    Description

    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.

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