Chapter 13 Strength/Power Athletes PDF

Strength/Power Athletes Chapter 13  Strength Versus Power Strength Power Ability to generate Ability to generate maximal force force at high speed Usually measured by Known as speed having an athlete strength perform a...

Strength/Power Athletes Chapter 13  Strength Versus Power Strength Power Ability to generate Ability to generate maximal force force at high speed Usually measured by Known as speed having an athlete strength perform a 1RM test Arguably more Speed of movement is important to most irrelevant sports than strength  Energy Systems Important to Strength/Power Athletes Primary systems Phosphagen system Anaerobic system The aerobic energy system is important for recovery.  Calorie Needs of Strength/Power Athletes Energy needs are based on: Age Gender Body mass Sport-specific training demands Main goal: Consume adequate calories to meet total daily calories or to achieve individual body weight goals  Calorie Needs of Strength/Power Athletes Can be estimated using Table 13.1 Majority of calories should be consumed before or after training sessions Total daily calorie needs should be adjusted based on Data from World Health Organization. Energy and Protein Requirements. Report of a Joint body weight goals FAO/WHO/UNU Expert Consultation. Technical Report 724. Geneva, Switzerland: World Health Organization;1985:206.  Carbohydrate Needs of Strength/Power Athletes CHOs are the master fuel for these athletes. Heavy training can tax glycogen stores. Daily intake of 6–10 g/kg of body weight recommended for most strength/power athletes (i.e., 55–65% of total calories). CHO consumption immediately prior to or during training not necessary, but may help. Athletes should experiment to assess effect. CHO consumption during recovery is ~1.0–1.2 g/kg every hour for 4 hours postexercise.  Protein Needs of Strength/Power Athletes (1 of 2) Proteins are critical for tissue repair and adaptation to training. Recommended intake is 1.4–2.0 g/kg body weight per day. Excessive amounts (> 2.0 g/kg body weight per day) not recommended (unless athlete is injured). Meals and snacks should include complete or complementary protein sources. Consume protein supplements in moderation, if at all.  Protein Needs of Strength/Power Athletes (2 of 2) Anabolic effects of consuming individual amino acid supplements have met with mixed review, thus they are not warranted. Consumption of essential amino acids before and immediately after training shows promise. Foods or supplements containing combinations of CHO (~ 35 grams) and protein (15–25 grams or 0.25–0.20 g/kg) immediately after training are recommended.  Fat Needs of Strength/Power Athletes Very little fat is used during performance of strength/power activity. Fat intake can vary based on athlete’s goals. Recommended intake is 2 g/kg of body weight (i.e., 20–35% total calories) Majority should be in form of unsaturated fats Minimize fat intake before, during, and immediately after exercise.  Vitamin and Mineral Needs of Strength/Power Athletes Not well studied Needs probably similar to other active athletes or individuals Supplementation not currently warranted: – Antioxidant vitamins – Minerals (B, Ca, Cr, Fe, Mg, Zn) A regular multivitamin may be used as nutritional insurance. Based on Wilmore JH. Weight category sports. In: Maughan RJ, ed. Nutrition in Sport. Malden, MA: Blackwell Science; 2000:637–645. Data acquired from reviews written by Fogelholm,77 Horswill,78 Keller et al.,79 and Oppliger et al.80 Effects of Dehydration on Strength/Power Performance  Fluid Needs of Strength/Power Athletes Hydration is critical to all athletes. Muscle is ~ 70% water. Intentional restriction is discouraged. The longer the duration of activity, the greater the impact of dehydration. Perform sweat trials to assess fluid needs. Plan hydration schedule accordingly – Water (activities < 60 minutes long) – Sports drinks (activities > 60 minutes long)  Between Event Snacking Plan ahead for day-long events. Pack gear bags rather than rely on concessions. Practice with different snacks to ensure no gastrointestinal upset Nonperishable items are best. – Whole fruit and juices in drink boxes – Water or sports drinks – Granola or energy bars – Fig bars or bagels with jelly  Diet Ideas for After Competition Carbohydrate and protein rich food sources should predominate during recovery. Experiment ahead of time to determine best postevent food preferences If possible, pack a gear bag to encourage immediate postevent consumption. Plan ahead to establish which food choices are best at restaurants, if on the road