Strength/Power Athletes - Nutrition

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.