Nutrition for Power and Strength Sports
Power and strength athletes can harness the power of nutrition to improve their sport performance. Weight lifting and gymnastics rank the highest for power and strength sports but several other sports share similar characteristics of explosive, bursts of movement. The information in this post is applicable to all athletes both involved in power/strength sports as well as to athletes that incorporate weight lifting into their training sessions. Additionally, endurance athletes that integrate sprints into their training schedule will benefit from the nutrition tips explored in this post.
Fueling goals for power and strength sports should include the following: ● Fuel for explosive, bursts of movement
● Fueling to build, repair and maintain lean body mass
Fueling strategies differ among types of sports because the body uses energy differently depending on the demands of the sport. Power and strength sports don’t allow the body the luxury of settling into the aerobic energy system to create energy efficiently. Rather, explosive exercises, lasting only seconds, rely on two energy systems that create energy rapidly but can only produce energy for a short period of time. Just for fun these systems are called the creatine phosphate system and the glycolytic pathway. (Don’t stress about remembering the names. No pop quizzes!)
Fun side note: Many athletes have heard of creatine supplements. Creatine supplements have shown to increase creatine availability for this energy system, thus enhancing the athletes ability to perform bursts of energy. However, supplementation is not necessary because creatine is found in meat and fish, and the body can naturally synthesize creatine from other amino acids.
Let’s explore how each of the three macronutrients help fuel power and strength sports.
Carbohydrates
Muscles store energy for quick availability during strength training sessions. Carbohydrates are the source of these energy stores. Carbohydrates also play a significant role in shifting the body into muscle protein synthesis. Protein synthesis is necessary to build, repair and maintain muscle mass. Carbohydrate intake will vary depending on your size, gender, and age. Start with 50% of your daily calories coming from carbohydrates or 5-10 g/kg of weight. Make adjustments as needed.
DON’T fall for the myth that strength athletes only need protein. Carbs are necessary to build muscles and replenish energy stores!
● Pre-training: 2-4 hours before consume meals containing carbohydrates (whole grains, potatoes, sweet potatoes, oatmeal, etc.)
● Pre-training: 30-60 minutes before consume a small snack containing carbohydrates (fruit, applesauce, white bread, crackers, etc.)
● Post-training: recovery meal or snack containing 30-60 grams of carbohydrates
Protein
High quality protein is crucial for strength and power athletes to achieve body composition and strength goals. High quality protein contains all the essential amino acids necessary for building and repairing muscle. Variety is the key, especially if the athlete is relying heavily on plant-protein sources. Great sources include lean meats, fish, legumes, nuts, seeds, and whole grains. Protein powders can be helpful as a supplement.
Spread protein intake throughout the day, aiming to consume 20-30 grams of protein with each meal and snack. No need to exceed 30 grams in one setting because more is not always better. Aim for 1.5 - 2.0 g/kg daily.
Fat
Although fat is not a major source of energy for strength and power sports, it is crucial for optimal health and performance. Fat should make up 20-35% of the diet. Increasing intake of omega-3 fatty acids found in fatty fish such as salmon, tuna, and mackerel, supports performance and recovery. Other nutrient dense sources include nut butters, nuts and seeds, avocados, and olive oil.
Fueling with adequate carbohydrates, protein and fat not only benefits energy level, muscle growth and recovery, but also reduces risk of injury. Effort is required but the results are well worth the time spent.