Podcast
Questions and Answers
What is the recommended carbohydrate intake after training for strength/power athletes?
What is the recommended carbohydrate intake after training for strength/power athletes?
What is the suggested protein intake for strength/power athletes immediately after training?
What is the suggested protein intake for strength/power athletes immediately after training?
What type of fats should strength/power athletes primarily consume?
What type of fats should strength/power athletes primarily consume?
How much fat intake is generally recommended for strength/power athletes?
How much fat intake is generally recommended for strength/power athletes?
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Which vitamin and mineral supplementation is not currently warranted for strength/power athletes?
Which vitamin and mineral supplementation is not currently warranted for strength/power athletes?
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What should a strength/power athlete do during activities lasting less than 60 minutes?
What should a strength/power athlete do during activities lasting less than 60 minutes?
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What type of snacks are recommended for day-long events?
What type of snacks are recommended for day-long events?
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What should be the primary focus of foods consumed after competition?
What should be the primary focus of foods consumed after competition?
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What should strength/power athletes do regarding hydration planning?
What should strength/power athletes do regarding hydration planning?
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What is one common misconception about the need for vitamin and mineral supplementation in strength/power athletes?
What is one common misconception about the need for vitamin and mineral supplementation in strength/power athletes?
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What is the primary focus of power in athletic performance?
What is the primary focus of power in athletic performance?
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Which energy system is primarily used by strength/power athletes during maximal effort activities?
Which energy system is primarily used by strength/power athletes during maximal effort activities?
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What is the recommended daily protein intake for strength/power athletes?
What is the recommended daily protein intake for strength/power athletes?
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Why is carbohydrate (CHO) consumption crucial for strength/power athletes?
Why is carbohydrate (CHO) consumption crucial for strength/power athletes?
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What is the main goal of calorie consumption for strength/power athletes?
What is the main goal of calorie consumption for strength/power athletes?
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Which of the following statements is true regarding CHO timing for strength/power athletes?
Which of the following statements is true regarding CHO timing for strength/power athletes?
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What is the maximum recommended protein intake for strength/power athletes, unless injured?
What is the maximum recommended protein intake for strength/power athletes, unless injured?
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How should the majority of calories be consumed by strength/power athletes in relation to training sessions?
How should the majority of calories be consumed by strength/power athletes in relation to training sessions?
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What can be said about the intake of individual amino acid supplements for strength/power athletes?
What can be said about the intake of individual amino acid supplements for strength/power athletes?
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Which of the following age, gender, or body mass factors can affect calorie needs for strength/power athletes?
Which of the following age, gender, or body mass factors can affect calorie needs for strength/power athletes?
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Study Notes
Strength/Power Athletes - Nutrition
- Strength is the ability to generate maximal force. Strength is usually measured using a 1 repetition maximum (1RM) test, where the speed of the movement is not relevant.
- Power is the ability to generate force at high speed. Power is also known as speed strength, and is arguably more important than strength in most sports.
- Energy systems important for Strength/Power Athletes include the phosphagen system and anaerobic system. Aerobic energy is important for recovery.
- Calorie needs are based on age, gender, body mass, and sport-specific training demands. The main goal is to consume enough calories to meet total daily needs or to achieve individual body weight goals. Calorie needs can be estimated using Table 13.1. Most calories should be consumed before or after training.
- Total daily calories should be adjusted based on body weight goals.
- Table 13.1 provides equations to calculate Resting Energy Expenditure (REE) based on gender, age, and body weight.
Carbohydrate Needs
- Carbohydrates (CHO) are the primary fuel source for strength/power athletes. Heavy training depletes glycogen stores.
- Daily intake of 6-10 grams of carbohydrates per kilogram of body weight (55-65% of total calories) is recommended for most strength/power athletes.
- CHO consumption immediately before or during training may not always be necessary, but athletes should experiment to determine if it helps.
- Consumption of 1.0-1.2 g/kg of CHO per hour for 4 hours after exercise is recommended for recovery.
Protein Needs
- Protein is critical for tissue repair and adaptation to training.
- A recommended intake is 1.4-2.0 g/kg of body weight per day.
- Excessive amounts of protein (>2.0 g/kg) are not recommended unless the athlete is injured.
- Meals and snacks should include complete or complementary proteins.
- Protein supplements should be consumed in moderation, if at all.
- The anabolic effects of amino acid supplements are not guaranteed due to mixed reviews.
- Consumption of essential amino acids before and after training may be beneficial.
- Foods or supplements combining carbohydrates (35 grams) and protein (15-25 grams or 0.25-0.20 g/kg) are also recommended post-training.
Fat Needs
- Strength/power athletes don’t use much fat during exercise.
- Fat intake can vary based on the athlete’s specific goals.
- A recommended intake is 2 g/kg of body weight (20-35% of total calories).
- Unsaturated fats are preferable.
- Fat intake should be minimized before, during, and immediately after exercise.
Vitamin and Mineral Needs
- Vitamin and mineral needs of strength/power athletes are not as well understood compared to other types of active individuals.
- Nutrient needs are likely similar to other athletes.
- Any supplementation is not currently recommended for antioxidant vitamins or minerals (B, Ca, Cr, Fe, Mg, Zn).
- A regular multivitamin can be used for nutritional insurance.
Fluid Needs
- Hydration is crucial for all athletes.
- Muscles are approximately 70% water.
- Restriction of fluids is not recommended.
- The longer the duration of activity, the more significant the impact of dehydration.
- Sweat trials can be used to assess an athlete's hydration needs.
- The hydration plan should be adjusted depending on the duration of the activity, with water being suitable for activities shorter than 60 minutes and sports drinks being suitable for activities longer than 60 minutes.
Between Event Snacking
- Plan ahead for day-long events.
- Pack your gear bag with snacks instead of relying on concessions.
- Practice eating different snacks to avoid gastrointestinal upset.
- Nonperishable items are recommended. Examples include whole fruit and juices, water or sports drinks, granola or energy bars, or fig bars or bagels with jelly.
Diet Ideas After Competition
- Carbohydrates and protein should be the primary components of the diet during recovery.
- Experiment ahead of time to determine what food the athlete prefers post-competition.
- Pack a gear bag with food items to ensure immediate consumption.
- Plan ahead to know what is best to eat at restaurants if on the road.
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Description
This quiz explores the nutritional needs of strength and power athletes, focusing on energy systems, calorie requirements, and the importance of macronutrients for performance. Test your understanding of how nutrition impacts strength and power development based on sport-specific demands. Utilize Table 13.1 to calculate daily calorie needs and adjust them for body weight goals.
