Sports nutrition is key for performance and recovery advantages that can provide for strength and power athletes, as well as their coaches, have long gone unnoticed. Similar to how nutrition plays a crucial role in the success of endurance and physique athletes, sports nutrition research has been demonstrated.

The primary dietary objectives for these sports are to supply the necessary nutrients for lean body mass maintenance, growth, and repair. Additionally, it will improve performance and speed up recuperation. Given the intensive and excessive exercise they engage in, sports nutrition will also supply the energy they need to meet their daily needs. Further consideration of sports nutrition is necessary because many athletes strive to continuously improve their strength, power, and consequently their muscle mass.

Those who don’t pay enough attention to their sports nutrition will have problems with performance, recovery, and health. In preparation for tournaments as well as during training, this article will examine the essential dietary needs for strength and power athletes.

Sports nutrition is the science and art of fueling the body to optimize athletic performance, enhance recovery, and support overall health. At Mohammed Asfar Fitness, we understand that athletes, whether amateur or professional, require a specialized approach to nutrition to meet the unique demands of their sports.

Here are facts:

1. A muscle or muscle group’s capacity to produce force is referred to as strength
2. Strength is how much weight an athlete can lift
3. Protein, or amino acids, are created by the body or obtained from food throughout the healing period
4. Carbohydrates important part of the diet for athletes

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Sports Nutrition Energy Systems

Many individuals mistakenly think that physical fitness levels of strength and power are equivalent, but they are not. A muscle or muscle group’s capacity to produce force is referred to as strength. Strength is solely a measurement of how much weight an athlete can lift successfully. Power is the capacity of a muscle or group of muscles to produce force at rapid movement rates. Power is the capacity to run, toss, and quickly change directions as opposed to maximum weight. Athletes who engage in explosive activity, such as track and field competitions, weightlifting, and wrestling, are referred to in this article as strength and power athletes. In essence, strength and power athletes need to produce muscle force close to their maximum capacity.

In earlier sections, we discussed how the body needs ATP for almost all bodily functions, making it crucial to all athletic pursuits. Throughout the day, especially when exercising, we use ATP. Our ATP reserves are made from nutrients and kept in the body as energy. Therefore, strength and power sportsmen should consider it.

The ATP-PCr pathway will be used by the body to transfer energy during high-intensity exercise. Energy is transferred by the ATP-Pcr route when energy needs unexpectedly surge. This technique, which utilizes the muscle’s reserves of creatine phosphate, can transfer energy relatively quickly. This energy output is, however, relatively fleeting because of the small amount of reserves.

When ATP-PCr is exhausted, strength and power athletes will also employ the glycolytic route, another anaerobic energy source. Due to the fact that it transfers energy via glycerol and glucose molecules, this route has a higher capacity. It has a maximum 80-second energy supply before running out.

Power and force Athletes use the ATP-PCr and glycolytic systems predominantly during training, exerting considerable demands on these energy transfer pathways in terms of nutrients and energy. Even though it produces little ATP during the actual strength/power action, the anaerobic energy system is crucial for recovery. The aerobic energy system restores ATP and CP levels during the recovery phase, recharging the phosphagen system and delaying the onset of weariness.

Energy needs are crucial for all sports and must at the very least be balanced between energy in and energy out. For strength and power athletes, unlike endurance or physique athletes, there is no specific macronutrient that is particularly crucial. Aside from consuming more calories, the macronutrient ratio of the diet will also be similar to that of healthy non-athletes.

Age, gender, body mass, and levels of activity unique to a given sport all play a role in determining how much energy is required. So, we perform the same calculation as before to determine these demands. Jack, a 32-year-old strongman, works out six days a week, alternating between weightlifting, sprinting, and event training. His weight is 240 pounds, and his objective is to put on lean body mass while improving athletic performance.

Therefore, we must determine his basal metabolic rate (BMR), which is his daily calorie expenditure without the involvement of either digestion or exercise:

Bodyweight (in pounds) x 10 (multiplier) = 240Ibs x 10 = 2400kcals 

We then must account for total daily energy expenditure (TDEE) that includes her BMR, non-exercise associated thermogenesis (NEAT), exercise associated thermogenesis (EAT) and thermic effect of feeding (TEF). We can do this using the below calculation:

• Sedentary: little or no exercise = BMR x 1.2
• Lightly Active: light exercise/sports 1-3 days/week = BMR x 1.375
• Moderately Active: moderate exercise/sports 3-5days/week = BMR x 1.55
• Very Active: hard exercise/sports 6-7 days a week = BMR x 1.725
• Extra Active: very hard exercise/sports and physical job = BMR x 1.9

Many strength and power athletes, like Jack, go through phases where they want to gain weight and/or more strength. Around 5-8 calories are needed for every gram of tissue to grow or around 1 pound. Because a pound of muscle weighs 454 grams, it is estimated that 2300–3600 calories are required to develop 1 pound of muscle.

In general, it is advised to gain no more than 2-4 pounds every month (half this for females). As a result, an athlete would need to eat between 100–300 calories more per day to gain 2 pounds of lean body mass per month. Or 200–600 extra calories for a 4 pound growth in lean weight.

It should be mentioned that athletes should be patient with the process of growing muscle and that moderate increments should be achieved. Further surplus calories will likely just be converted to body fat since the body can only build so much lean muscle tissue at once.

Therefore –

• Lean Weight Gain = TDEE + 100-300kcals
• Lean Weight Gain = 4140kcal + 100- 300kcal = 4240 – 4440 kcals per day 

Many strength and power competitors will also desire to lose weight in order to compete in certain classes or under certain conditions.

This can be done in the same way that weight management and physique athletes do it, and it is recommended that you cut your daily calorie intake by 500 kcals below their entire daily energy expenditure. This will result in a weekly reduction of 1 pound of fat loss (the ideal).

Therefore –

• Fat loss = TDEE – 500kcals
• Fat loss = 4140kcal – 500kcal = 3640 kcals per day

Similar to people trying to lose weight, strength and power athletes seem to fare better by maintaining a consistent calorie intake. Similar to endurance athletes, daily energy intake may need to be greatly increased for strenuous exercise sessions like competitions; for instance, an activity level of 3–4 can be utilized to offset the energy demands for this form of exercise.

These athletes’ above-average energy requirements result in high daily calorie intake, which is typically their main nutritional drawback.

Protein

Strength and power workouts put a lot of physical strain on the body because of their intense nature and extended length (high repetitions). This causes muscle tissue to break down, which causes small tears in the muscle that needs to be repaired and rebuilt. Protein, or more particularly amino acids, are created by the body or obtained from food throughout the healing period. Strength and power athletes, therefore, need to consume more protein than non-athletes do. The healing, energy levels, and performance that many athletes want will all suffer from insufficient protein intake.

To maintain ongoing recuperation from their workout, these athletes must consume enough protein. Amino acids are crucial for enhancing muscle protein synthesis (MPS), which makes them crucial for the development and growth of muscles.

According to research, 1.5–3.0 grams/kg per day will be excellent. This offers the athlete a wide range of opportunities, of course. Therefore, once the athlete’s caloric requirements have been established, a better way to ensure a balance is maintained is for the athlete’s total daily protein intake to account for 12–15% of the total daily energy. In most cases, this yields approximately 1.5–2.0 grams/kg/day.

It can be challenging to give a more precise intake because every athlete is unique and needs to be evaluated and tracked on an individual basis. Finding the optimum intake with the athlete is crucial since increased MPS and a favorable nitrogen balance are mostly responsible for muscle growth and development. Many athletes often ingest excessive amounts of protein to make sure they are getting the full benefits. This has decreasing returns since after they reach a high in protein absorption, more protein won’t be utilized to grow muscle.

Strength and power can only be increased through training; nutrition just serves to complement this. An imbalanced diet and potential performance declines are consequences of consuming too much protein. In addition, high protein intake can increase urine output, which excretes more fluid from the body and may cause dehydration.

Important insight: If you are overweight or obese, you should base your protein consumption on your ideal bodyweight rather than your present one. This ideal weight should be categorized as healthy weight according to BMI between 18.5 and 24.9 kg/m2.

In addition to daily intake, attention should be paid to the “quality” and “completeness” of the proteins. All 22 amino acids will be provided to the body by a high-grade, complete protein. sources such as dairy products, eggs, meat, fish, and, if necessary, protein supplements. Additionally, MPS will be significantly impacted by this, leading to results in strength and bulk.

Carbohydrates

Carbohydrates will be an important part of sports nutrition diet for strength and power athletes, just like they are for other athletes. Anaerobic metabolism needs glycogen for energy because of the nature of their workout. Reduced muscular glycogen levels as a result of inadequate dietary glucose can result in diminished athletic performance.

You’ll probably notice higher variances in glucose needs in strength and power athletes. While some athletes engage in brief but intense activity, such as sprints, others engage in longer-duration anaerobic exercise lasting at least 30 seconds. Although glycogen will be the main fuel source for all of these activities, how quickly it will be depleted depends on how long the exercise will last. A typical resistance training session can reduce muscle glycogen stores by 30–40%, according to studies.

Due to the longer duration of their activities, strongmen, bodybuilders, and rugby players will require higher levels of carbohydrates than, say, a powerlifter or sprinter. It is wise to consume more moderate amounts of carbohydrates each day for athletes who engage in short bursts of activity, such as sprinters. Of course, it’s also critical to evaluate the workout frequency and, by extension, the athlete’s training frequency. Athletes that train more frequently will require a higher carbohydrate intake.

In addition to replenishing their glycogen stores, strength and power athletes will benefit from eating crabs due to their size and strength. The anabolic hormone insulin is produced in response to carbs. We observe a metabolic process of activity that leads to tissue repair or growth by delivering nutrients into cells. Anabolism is sparked by the hormone insulin.

As a result, athletes will see stronger responses in terms of muscle growth and recuperation when they consume enough carbohydrates as part of a balanced diet.

Many athletes will do admirably on 5–10 grams per kilogram. This corresponds to about 55–65 percent of their daily nutritional consumption. To maintain a balanced macronutrient intake for the athlete, this should always relate to and follow the overall energy balance.

For example, Jack our strongman:

240 ÷ 2.2 = 109 kg
109 x (5-10) = 545g – 1090g 

This represents a significant variation in daily carbohydrate intake and, given his high body weight, unrealistic daily carbohydrate intake. The higher end of these recommendations could not be employed in any case to give Jack a balanced diet.

As a result, you should normally utilize your daily energy requirements as a proportion of your carbohydrate intake, however, some athletes may benefit from using a greater percentage.

It’s important to take into account the sort of carbs consumed. The glycemic index assigns a score to carbohydrates based on how quickly they raise blood sugar levels. Since these athletes’ diets place a high priority on carbs, the glycemic index may be significant in enhancing energy levels and performance. As a result, the majority of your daily carbohydrate intake should come from lower GI items like oats, whole grains, fruits, and vegetables. Higher GI foods, such as white rice, potatoes, and carbohydrate supplements, would seem to be most beneficial around training for a more rapid supply of glucose. Basically, the athlete’s diet should always prioritize sources of carbohydrates that are high in nutrients.

Fat

Since strength and power exercises are anaerobic in nature, athletes must use very little body fat. This implies that it can comprise a lower portion of the diet. Furthermore, fat supports anabolic hormones, aids in the digestion and absorption of fat-soluble minerals, and provides vital fatty acids for general health. Therefore, consuming a moderate amount of healthy fats can be advantageous for athletes.

Typically, 25–35% of a person’s daily energy requirements should come from fat. Lower ranges, like 20–25%, can help athletes lose fat since they’ll help them consume less calories while maintaining higher levels of protein and carbohydrates. For weight gain, a higher range, like 30–35%, may be used to help with increased food intake to meet the caloric needs.

When it comes to daily fat intake, it is advised to aim for an equal distribution of dietary fats.

For example:

• 10% – monounsaturated 
• 10% – polyunsaturated 
• < 10% – saturated
• 0% – trans fat

Increased athletic performance, lower total blood cholesterol, fewer inflammation-related indicators, improved insulin sensitivity, and blood pressure are just a few of the notable advantages.

Polyunsaturated fat-rich diets may help preserve muscle glycogen and maybe lengthen the time it takes to exhaust muscles.

Good sources of monounsaturated fats include avocados, almonds, canola oil, olive oil, and canola seeds. Corn, sesame, canola, soy, nuts, and seeds are excellent sources of polyunsaturated fats. Red meat, dairy products, and coconut oil are all excellent choices for saturated fats.

Micronutrients

In contrast to macronutrients, there haven’t been as many studies or research projects on micronutrients for athletes’ sports nutrition. But just like with all physically active people, some micronutrients could be needed in greater amounts than others. The common factors for strength and power athletes are listed below.

B-Vitamins

The essential B vitamins for athletes are thiamin, riboflavin, and niacin. Since B vitamins are powerful for generating energy, increasing daily amounts is crucial. It is advised to consume foods high in B vitamins, with supplementation being an option if necessary.

Vitamin C & E

These powerful antioxidants lessen oxidative damage. Additionally, they can complement one another and increase each other’s positive effects. Vitamin E needs to be taken in between 100 and 300 mg daily and vitamin C between 250 and 500 mg daily. This can be accomplished by eating a diet rich in fruits and vegetables.

Iron

Power athletes are more likely to suffer from iron deficiencies than other types of athletes because they lose more iron through sweat and urine. Iron is necessary for optimal functioning since it helps with the transfer and utilization of oxygen. A diet rich in foods containing iron should be adequate.

Calcium

In addition to promoting bone density, calcium is necessary for the production of “fibrin,” a protein that forms the basis of blood clots. In order for sportsmen to sustain top performance for an extended period of time, it is also used to help with muscle contraction and relaxation. Additionally, calcium stimulates a number of enzymes that have an impact on how muscle and liver glycogen, a key energy source for power athletes, are made and broken down.

Although adequate calcium intake can be obtained through diet alone, supplementation is advised if an athlete’s levels fall below the RDA.

Zinc & Magnesium

These minerals may be crucial for protein synthesis and muscle contraction. Exercise-induced immunological responses in athletes can be reduced with zinc while they can be minimized with magnesium, according to research.

Combining these minerals can enhance nighttime protein synthesis, recuperation, and sleep quality. These nutrients are crucial for the strength and power athlete to maintain adequate nutritional intake.

In order to meet micronutrient needs, it is a popular and efficient practice to take a daily multivitamin pill when exercising vigorously. This will lessen the possibility of deficits, albeit it might not be enough to improve performance markers.

Important: It’s crucial to follow the suggested dosages because zinc and magnesium are both inorganic substances. Unless you have been told otherwise by a medical practitioner, use supplements with caution and always start with food before turning to supplements.

Fluids

We are aware of the significance of hydration for the body and the impact that even a 1-2% dehydration level can have on athletic performance. Therefore, it is crucial for strength and power athletes to maintain adequate hydration levels. Studies have shown that if this doesn’t happen, dehydration and a considerable decline in muscle strength can result from sweat-induced body weight reductions. Strength and power athletes frequently lose fluids during training, much like endurance athletes do. Athletes who drink enough water consistently feel more energized, perform better, and recover quickly after workouts.

Exercise and regular maintenance of water levels are essential and recommended intake will be higher than average. For athletes that train numerous times per day, pre-, during-, and post-hydration levels must be given extra consideration. Athletes working out in hot weather must also take hydration into account and consume more fluids than usual.

In sports like boxing or wrestling, some strength and power athletes are known to cut water to fit into a certain weight class. This is a bad habit that needs to be avoided, and it can temporarily lower athletic performance. Since it is unclear how long it actually takes for the body to fully restore, this could be because of physiological reactions and performance rebounds with rehydration.

Strength and power athletes have similar hydration needs as endurance athletes. They should focus on maintaining constant hydration while consuming enough fluid before, during, and after exercise to balance fluid losses. Water is the best beverage to consume before, during, and after exercise, but studies have shown that it performs less well than sports drinks that also contain carbs and electrolytes during workouts lasting 90 minutes or longer. This will fuel the muscles, support blood glucose regulation and the process that causes thirst, as well as lower the danger of dehydration or hypernatremia.

The athlete is in charge of controlling their fluid intake and staying hydrated; the amount consumed each day will vary. For males and women, the daily average consumption is roughly 3.8L and 2.6L, respectively. Additionally, athletes ought to start weighing themselves before and after workouts. It should be replaced with 500ml of water for each pound of bodyweight lost while exercising (with no more than 400-800ml per hour).

Nutrient Timing & Frequency

If daily nutrient targets are consistently reached, there is not yet strong evidence to suggest large benefits of feeding during the “anabolic window”. In light of this, a source of protein and carbohydrate should be consumed within the first 0 to 2 hours of high-intensity and/or prolonged workouts.

What is evident is that in order to prevent gastrointestinal discomfort and the associated disruption of training, a significant portion of the calories for strength/power activities should be consumed before or after exercise sessions. If necessary, you can get the energy you need to perform at a high level by drinking sports beverages during practice or contests or by eating a small snack during a break.

We are aware that they aim for the best possible performance and recovery from their workouts. We also know that a lot of these athletes want to gain lean muscle mass and improve their strength. Therefore, it stands to reason that eating certain macronutrients throughout the training window will help.

We know that strength and power training is less taxing on the body than endurance training, therefore these guidelines don’t need to be as explicit or detailed as they would be for endurance athletes. A straightforward protocol can resemble:

• Pre-training (3-5 hours) – Balanced macronutrient meal from whole foods.
• Pre-training (0-1 hours) – 30g protein with 30g carbohydrates from fast-acting sources e.g. whey protein powder and large ripe banana (half this for females).
• During – Instead, utilize the aforementioned concoction while exercising. For easy intake, fast-acting carbs may be found in the form of powdered carbohydrates such as waxy maize starch. In all other cases, water or BCAA powder are the best options.
• Post (0-2 hours) – 30-40g protein with 30g carbohydrates from fast-acting sources e.g. whey protein powder and white pasta/rice)
• Post (2-3 hours) – Balanced macronutrient meal from whole foods. 

Supplements

The following are some essential supplements for a strength and power athlete that may be successful:

Creatine

Energy Production, Strength, and Mass Building

Creatine has consistently been shown to be one of the most efficient and secure nutritional supplements for boosting strength, muscle growth, and athletic performance.

How to take 

The suggested daily dose is between 3 and 5 g. To enhance absorption by the muscle cells, this should be ingested along with a meal, or at the very least some carbohydrates.

Nitrates

Performance, Energy Production

Leafy greens and beets both contain a nutrient called nitrate. Nitric oxide (NO) is produced when nitrates are broken down into nitrates, which circulate in the body.

Nitrates can increase blood flow, labor output, and anaerobic and aerobic endurance . It functions by enhancing the body’s capacity to make ATP, which is the fuel used for all bodily actions.

How to take 

Leafy greens or beetroot are the finest food sources of nitrates. They should be taken 6.4 to 12.8 mg per kg of bodyweight 60 to 120 minutes before exercise.

Caffeine

Performance & Fat Loss

As a result of caffeine’s stimulatory effects on the body’s dopamine and adrenaline reactions, the body can produce more muscle strength.

How to take 

Caffeine dosages of 400–600 mg should be taken 30 minutes prior to exercise for the best results.

Given that caffeine tolerance is common, it is advisable to reserve this stimulant for the toughest and most demanding activities.

Beta-Alanine

Performance and Energy Production

An amino acid that binds with another amino acid is beta-alanine. L-histidine is used to make the substance carnosine. For high-intensity exercises lasting between 60 and 240 seconds, carnosine has been found to postpone muscle tiredness and increase exercise endurance .

How to take 

The higher end of the recommended dosage range is best used for longer training sessions, with doses of 2–5g recommended daily. Ideally consumed with food and may additionally induce tingling after ingestion.

Conclusion

Mohammed Asfar Fitness offers personalized sports nutrition programs, acknowledging the unique demands different sports place on athletes. Our experts collaborate with individuals to craft customized plans aligning with their training, competition schedules, and health objectives. The emphasis is on tailoring nutrition to individual needs, recognizing that a one-size-fits-all approach doesn’t suffice in the diverse world of sports.

Central to our sports nutrition philosophy is the optimization of macronutrients—carbohydrates, proteins, and fats. Whether you’re a long-distance runner requiring sustained energy or a powerlifter focusing on muscle development, our plans ensure the right balance of nutrients based on your specific training parameters. We recognize the crucial role macronutrients play in supporting diverse athletic goals.

Hydration is fundamental to athletic performance, and our plans include strategies accounting for factors like sweat rate, environmental conditions, and sport type. We guide athletes on maintaining optimal fluid balance, enhancing endurance, strength, and overall well-being. Additionally, our approach integrates nutrient timing and periodization, aligning nutritional intake with the varying demands of training and competition calendars.

Our sports nutrition programs extend beyond immediate performance goals. We prioritize long-term health by establishing sustainable dietary habits. In addition to emphasizing nutrient timing and macronutrient balance, we consider gut health, ensuring the digestive system functions optimally for effective nutrient absorption. At Mohammed Asfar Fitness, our commitment is to elevate athletic performance through personalized, science-backed sports nutrition, empowering athletes to achieve and maintain peak performance in their chosen sports.