4- Strength and Power Athlete Nutrition

Energy sources for strength sports

Muscle stores of energy and creatine phosphate

Energy systems used in resistance training

The phosphagen system and anaerobic glycolysis

Two types of fatigue in strength training

Neuromuscular fatigue and metabolic fatigue (glycogen depletion)

Caloric intake to maintain strength athlete weight

Around 3500 kcal per day or 43 kcal/kg

Daily surplus calories needed to gain 1 lb of lean weight

300 to 500 calories per day

Daily protein recommendation for strength and power athletes

1.2 to 2.0 grams per kilogram of body weight

Effect of fasting on muscle protein balance

Negative nitrogen balance (synthesis is lower than breakdown)

Whey and soy protein function in hypertrophy

Optimizes muscle protein building and synthesis

Casein and milk protein function in hypertrophy

Slows digestion and decreases muscle protein breakdown

Definition of a power sport

An athletic activity focused on how quickly force can be produced

Muscle fiber type active during short anaerobic power events

Type II muscle fibers

Carnosine function in Type II muscle fibers

Buffers and slows down the decrease in muscle pH

Recommended fat intake range for strength/power athletes

20% to 35% of total daily calories

Post-exercise recovery nutrients for power athletes

1.0 to 1.5 g/kg carbohydrates and 0.3 g/kg protein

Water content percentage of muscle tissue

Approximately 70% water

Hydration source for activities under 60 minutes

Water

Hydration source for activities over 60 minutes

Sports drinks