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When looking to gain fat-free mass in a speed athlete, the objective should be to optimize the power-to-strength ratio as opposed to gaining absolute strength and size. When changes in body composition are warranted and could help the athlete optimize performance, they should be done in the off-season or early pre-season to avoid any possible decrements to performance.
We will discuss body composition further in the next section. Carbohydrate needs vary based on body size, lean mass, and sport and training demands, but current recommendations support athletes consuming between 4 and 12 grams per kilogram of body weight daily to help optimize performance.
Within these daily needs to support glycogen storage levels, we can look at specific nutrient timing to best support training, competition, and recovery.
In the pre-training window, athletes should seek to consume 1—4 grams of carbohydrates per kilogram of body weight one to four hours pre-training.
In the window directly pre-training 15—30 minutes outan easily digested, simple carbohydrate item can provide a source of glucose and aid in glycogen sparing, leaving that fuel for anaerobic glycolysis and preventing protein oxidation for optimal MPS. In the post-training window, we aim to replenish glycogen stores used during training or competition.
Athletes should seek to consume 1—1. The role of carbohydrates intra-training as they pertain to speed is not limited solely to glycogen sparing. This has been demonstrated mostly in to minute activities e. If carbohydrates are the king of performance nutrition, protein is the queen.
Protein serves as a substrate but also a trigger for the synthesis of contractile proteins through a process known as muscle protein synthesis MPS.
This process is critical in creating the training adaptations we are looking for in speed development training, and protein itself can serve as a trigger for those metabolic adaptations we seek. Like carbohydrates and dietary fatsprotein has a direct effect on body composition—not only through its contribution to total energy intake but also in the maintenance of lean body mass on a hypocaloric diet.
If body composition changes are warranted to optimize performance remember, body comp and body weight do not accurately predict performancekeeping protein levels higher can help maintain lean mass while in a caloric deficit to see body fat reductions.
Recommendations for protein intake when reducing total calories to make body composition changes range from 2. Daily protein intake for athletes is currently set at 1. Most literature supports an ideal range of 1. Protein timing throughout the day is important to optimize MPS. The majority of protein intake in regard to training is focused in the post-window.
However, pre-training protein consumption can aid in satiety to lower the physiological hunger experienced during training and competition. During training, protein consumption can help spare amino acids from being oxidized, leaving them available for MPS.
The total protein content of this feeding should be around. It is recommended that this dose is then repeated about every 3—5 hours throughout the day to optimize MPS and recovery.
Intakes of more than 40 grams of protein have not been shown to further improve MPS but may be warranted for larger athletes, individuals on a hypocaloric diet, or those with higher total daily protein needs. A good goal for most athletes is to consume doses of 20—40 grams of protein every 3—4 hours while awake to optimize MPS and hit total daily protein intake needs.
Protein intake in the post-training window can also lower carbohydrate needs to achieve the same glycogen resynthesis. Research supports that an intake of. This is yet another reason to consume protein in the post-training window and throughout the day, especially for an athlete who struggles to meet higher carbohydrate needs post-training.
Hydration has multiple impacts on athletic performance, including the role of electrolytes in muscular contraction, injury prevention, and maintenance of electrolyte balance in the body. Pre-exercise hypohydration can increase muscle strength and power, and too great of a loss of fluids and electrolytes can impair performance.
At these levels, we can begin to see alterations to CNS and metabolic function due to hypovolemia and increased glycogen use leaving less fuel for glycolysis. The focus post-training should then be on rehydrating and replacing lost fluids and electrolytes.
Sweat losses per hour can range from. For every kilogram lost during training, an athlete needs about 1—1. The general recommendation is to consume. As mentioned above, this could also be used to provide glucose for glycogen sparing and as a mouth rinse. The average sodium loss per liter of sweat is 1 gram or 1, milligrams as mentioned above, this varies significantly between athletes.
Replenishing these losses post-training and competition is vital to help the body retain the fluids consumed, restoring optimal plasma volume and levels of extracellular fluids. Any athlete should aim to prevent micronutrient deficiencies through a balanced intake that meets total energy, macro, and micronutrient needs.
And while all micronutrients have an indirect role in supporting energy production—and thus performance—there are three we should be extra aware of as they pertain to muscular function and speed:. Calcium aids in the regulation of muscular contraction and nerve conduction.
As we know, calcium facilitates the myosin and actin interaction within the muscle cell. It is then, when calcium is pumped back into the sarcoplasmic reticulum, that the muscle relaxes. Calcium is also an important mineral in bone health along with vitamin D and phosphoruswhich can help prevent bone injury.
It is important to note that high levels of calcium in the blood can cause muscle weakness, and supplements should be used under the direction of a physician or dietitian.
Vitamin D has a role in bone health aiding in calcium and phosphorus absorption and playing a biomolecular role in mediating the metabolic functions of the muscle. Athletes living above the 35th parallel, or those who train and compete indoors, are at the highest risk of deficiency.
Supplementation may be warranted in amounts of 2,—5, IUs daily as indicated by lab work. We know iron deficiency, with or without anemia, reduces muscular function and work capacity, as maximal oxygen uptake will be limited. Elite athletes, especially females, can be at risk of developing iron deficiency.
Where opinions differ is on the use and benefit of antioxidant supplements like tart cherry juice. I do not recommend that my athletes use these antioxidant supplements in the off-season or pre-season when our goal is adaptation, as these supplements could negatively influence it.
Instead, they should be used during the season, potentially in the evening before competition or key training sessions. The role of supplementation in positively impacting speed performance lies in providing energy system fuel, preventing acid-base disturbances, and reducing perceptions of fatigue.
There are four supplements I lean on to help optimize sprint performance:. Supplements should be third-party tested with effectiveness and dosages backed by research. Creatine is one of the most studied and safest supplements on the market and, in my opinion, the most impactful on performance.
Creatine has been shown to have numerous benefits, but for the purposes of this article, we primarily see performance improvements in repeated bouts of high-intensity exercise with short recovery periods.
Based on our earlier discussion of surrounding energy systems, we know phosphocreatine is the substrate used in the ATP-CP, our main energy system utilized in maximal sprints. Creatine phosphate provides a rapid source of phosphate to resynthesis ADP to ATP.
On an omnivorous diet, most individuals will get between 1 and 2 grams of creatine daily found in meat, fish, and eggs. Supplementation is then recommended to saturate muscular stores. Creatine monohydrate is highly bioavailable and is what I recommend to the athletes I work with.
Creatine can be taken using a loading phase of 20—25 grams. Creatine intake post-training with carbohydrates and protein is found to enhance creatine storage caused by increases in blood flow and the effect of insulin. Caffeine can also help with the release of calcium from the sarcoplasmic reticulum, which we discussed earlier.
Gums with caffeine content, which are increasing in popularity, are absorbed more quickly and could be taken closer to competition. The half-life of caffeine depends on genetic factors but ranges from 2.
This would be most beneficial in sports with repeated high-intensity sprints 1—7 minutes and may not be beneficial in single, maximal sprint events.
Gastrointestinal symptoms are a known side effect of sodium bicarbonate, and tolerance should be tested during non-key training sessions.
: Performance-enhancing fueling| Main Navigation Menu | Meal timing around exercise is only a Performance-enhancing fueling of Performance-ebhancing food that an Nut-Filled Desserts Performance-enhancing fueling in a Performance-enhancing fueling. Slow carbs limit max uptake gueling. Your body is put under stress when its core temperature rises above normal. Latest News Case Study. Chronically trying to just get by in your training will create deficits that can really add up. Splitting the amount into smaller doses spread over the pre-training period may help. |
| Game Day Fueling Plan for Athletes | Small changes in daily habits will lead to greater results in the end. This website uses cookies and third party services. On the day of a big game or long race, make sure to eat your last meal 3 to 4 hours before the event. Athletes need to keep up their fluid intake whether they are exercising or not and should pay special attention to how much they drink before, during, and after training and competitions. Good sources of carbohydrates include fruit, whole grains, starchy vegetables, and yogurt. |
| Fueling an Athlete for Peak Athletic Performance | STATSports Locker | APEX Athlete Series | Instead, they should be used during the season, potentially in the evening before competition or key training sessions. Underfueling is a common issue for athletes, especially those who are concerned with their weight. R efuel, R ehydrate, R eplenish. Ensure Sufficient Carbohydrate Intake Yes, Power Athletes, You Need Them Too! The average sodium loss per liter of sweat is 1 gram or 1, milligrams as mentioned above, this varies significantly between athletes. For example, 7 oz of chicken will be 40g of protein. |
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