Strength/Power Athletes

Study Notes

Strength/Power Athletes - Chapter 13

Strength is the ability to generate maximal force, measured by a 1 repetition maximum (1RM) test. Movement speed is irrelevant to strength.
Power is the ability to generate force at high speed, often known as speed strength. Arguably more important than strength in most sports.
Energy systems important to strength/power athletes include the phosphagen system and anaerobic system. The aerobic system is crucial for recovery.
Calorie needs depend on age, gender, body mass, and sport-specific training demands. The primary goal is to consume enough calories to meet daily needs or to achieve individual body weight goals.
Calorie needs can be estimated using Table 13.1. The majority of calories should be consumed before or after training sessions; total daily caloric needs may adjust based on body weight goals.
Carbohydrates are the primary fuel source for strength/power athletes. Heavy training can deplete glycogen stores, meaning a daily intake of 6-10 grams per kilogram of body weight is recommended (55-65% of total calories). Consuming carbohydrates immediately before or during training isn't always necessary, but it might be beneficial. Athletes should experiment to assess any effects. During recovery, 1-1.2 grams of carbohydrates per kilogram of body weight every hour for four hours after exercise is recommended.
Protein is critical for tissue repair and adaptation to training. A recommended intake is 1.4-2.0 grams per kilogram of body weight per day. Excessive protein intake (more than 2.0 g/kg body weight daily) isn’t recommended unless the athlete is injured. Meals and snacks should contain complete or complementary protein sources. Consuming protein supplements should be done in moderation. Consuming essential amino acids before and immediately after training may be beneficial. Combining carbohydrates (approximately 35 grams) and protein (15-25 grams or 0.25-0.20 g/kg) after training is also recommended.
Fat intake is minimal during strength/power activity. A recommended intake is 2 grams/kg of body weight (20-35% of total calories). The majority of fat should be unsaturated. Minimizing fat intake before, during, and immediately after exercise is recommended.
Vitamin and mineral needs are similar to those of other athletes and not well-studied. Supplementation with antioxidant vitamins and minerals (B, calcium, chromium, iron, magnesium, zinc) isn't currently warranted, but a regular multivitamin could act as nutritional insurance.
Hydration is critical. Muscle is 70% water. Intentional water restriction is discouraged; dehydration impacts performance more with longer activities. Athletes should perform sweat trials to plan hydration appropriately; water is recommended for activities shorter than 60 mins and sports drinks for activities longer than 60 minutes.
Plan ahead for day-long events, pack gear instead of relying on concessions. Practice with various snacks to prevent gastric upset. Whole foods, such as fruits/vegetables, juices in drink boxes, water/sports drinks, granola/energy bars, fig bars, or bagels with jelly are all good between-event snack options.
Carbohydrates and protein should predominate after competition for recovery. Experiment to determine suitable and preferred foods. Pack a gear bag to allow for immediate post-event consumption. Establish suitable food choices at restaurants if on the road.