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Want to learn the proven nutrition coaching strategies of elite trainers? Get access the exact nutrition coaching methodologies with this workshop! Due to the intensive and excessive practice of strength and power exercises they are very demanding on the body.

This leads to the breakdown of muscle tissue, which results in microscopic tears in the muscle that require repair and rebuilding. It is protein, or more specifically, amino acids that are synthesized by the body or from nutrients that are involved in the repairing phase.

Therefore strength and power athletes require higher protein intake that the average person. Insufficient protein intake will lead to suboptimal improvements that many athletes seek, such as recovery, energy levels and performance.

Adequate protein intake for these athletes is a must to ensure constant recovery from their training. Amino acids are critical to maximizing muscle protein synthesis MPS and therefore important to muscular growth and development. Research suggests that 1. Of course, this provides a broad range of possibilities for the athlete.

This usually results in approx. It can be difficult to state a more specific intake, as each athlete will be different and must be assessed and monitored as an individual. It is important to find the ideal intake with the athlete as muscle growth and development are largely caused by enhanced MPS and a positive nitrogen balance.

Common practice for many athletes is to consume excessive amounts of protein daily in order to ensure they are reaping all the benefits. This has diminishing returns as once they hit a peak of protein assimilation; additional protein will not be used for building muscle. Training is a stimulus for increasing strength and power while nutrition simply supports this.

Too mush protein results in an unbalanced diet and a possible reduction in performance. Excess protein levels can also result in greater urine production, thus causing more fluid to be excreted by the body, possible leading to dehydration.

A high quality and complete protein will supply all 22 amino acids to the body. Sources such as diary, eggs, meat, fish and protein supplements when required. This will have a significant effect on MPS too and thus strength and mass results.

Just like for all athletes carbs will play a key role in the diet for strength and power athletes. Due to the nature of their exercise, anaerobic metabolism requires glycogen for energy. Insufficient glucose from the diet will mean reduced glycogen stores in the muscle which can lead to decreased athletic performance.

Some athletes will perform very short yet intense activity eg. sprints, while other will conduct longer lasting anaerobic exercise lasting 30 seconds plus. Although all of these activities will use glycogen as primary fuel source, the rate of depletion of it depends on the length of time for the exercise.

Strongmen, bodybuilders or rugby players will therefore need higher levels of carbohydrates than say a power lifter or sprinter, due to the increased length of their activity. For those athletes undertaking exercise that lasts less than 30 seconds at a time e.

sprinter, more moderate carb consumption on a daily basis is sound practice. Greater carb consumption will be needed for athletes training more often. Aside from glycogen replenishment, strength and power athletes will see strength and size benefits from having crabs in the diet.

Carbs stimulate insulin production, which is considered an anabolic hormone. By driving nutrients into cells, we see a metabolic process of activity that results in tissue repair or growth.

Insulin is a hormone that stimulates anabolism. As a result, with adequate amounts of carbs within a balanced diet and with appropriate nutrition for strength training , athletes will see greater responses in muscle recovery and growth. Many athletes will do well with grams per kg in weight.

This should still always relate and conform to the overall energy balance to maintain a healthy macronutrient spit for the athlete. For example, Jack our strongman: ÷ 2. To provide Jack with a balanced diet, the higher end of these recommendations could not be used anyway.

Therefore you should typically use carb intake as a percentage of daily energy requirements, but the higher end of the spectrum may apply in certain athletes. Always assess each client on an individual basis and be prepared to adjust this daily intake based on feedback and results.

The type of carbohydrates consumed should also be considered. The glycemic index ranks carb foods accordingly to blood glucose response after intake.

Therefore lower GI foods, such as oats, whole grains, fruits and vegetables should be the bulk of carb intake during the day. For a more rapid supply of glucose, higher GI foods would appear most beneficial around training e.

white rice, potatoes and carb supplements. The anaerobic nature of strength and power activates requires for little fat to be utilized by the athletes. This means it can make up a smaller percentage of the diet. Fat is still important, providing essential fatty acids for general health, support to anabolic hormones and aids in the digestion and absorption of fat soluble nutrients.

Therefore a moderate amount of healthy fats in the athletes diet can prove beneficial. It is suggested that an equal breakdown of dietary fats should be aimed for when it comes to daily fat intake.

Significant benefits can be seen, including improved athletic performance, lower total blood cholesterol, reduced inflammation markers, improved insulin sensitivity and blood pressure. Diets rich in polyunsaturated fats may help spare muscle glycogen and potentially increase the time it take to reach muscle exhaustion.

For monounsaturated fats, good choices include olive, canola, nuts and avocadoes. Good sources of polyunsaturated fats are corn, sesame, canola, soy, nuts and seeds.

For saturated fats, red meat, dairy, coconut oil are all good choices. There has not been as many studies or research conducted on micronutrients for athletes, unlike the macronutrients.

But as with all active individuals, there may be a higher requirement for certain micronutrients than others. Below are common considerations for the strength and power athletes. Thiamin, riboflavin and niacin are the key B vitamins for athletes.

B vitamins are potent for energy production so increased daily levels are important. The intake of high B vitamin foods is recommended with possible supplementation.

These are potent antioxidants that reduce oxidative damage. They can also work in synergy with one another, making their benefits greater when combined. Vitamin C should be consumed at mg per day and vitamin E at mg per day. This can be achieved through a diet including ample amounts of fruit and veg, but may also be supplemented.

Iron is a common deficiency and strength and power athletes are at greater risk of this, as they lose more via urine and sweat. Iron aids in transporting and utilizing oxygen, and is important for maximum performance. A diet rich in iron foods should be sufficient.

It is also used to aid muscle contraction and relaxation, movements essential for athletes to maintain at peak performance for a time. Calcium also activates several enzymes that affect the synthesis and breakdown of muscle and liver glycogen, a main energy source for power athletes.

Adequate levels of calcium can be achieved through the diet, but supplementation should be used if the athlete is not reaching RDA levels. These minerals can play an important role in the muscle contraction and protein synthesis.

Magnesium has been shown to improve recovery from exercise while zinc can minimize exercise-induced immune responses in athletes. Combining these minerals cam improve quality of sleep, recovery and protein anabolism at night.

For the strength and power athlete, these minerals are important to ensure sufficient dietary intake. If not, supplementation may be a good choice, such as an all in one ZMA product. A common and effective practice to meet micronutrient requirements is for a supplementation of a one-a-day multivitamin during periods of high exercise intensity.

This may not be sufficient to improved performance markers, but will reduce potential for deficiencies. This means optimal hydration levels for strength and power athletes are essential. If this does not occur, studies have shown that muscular strength can significantly decrease with sweat induced body weight reductions, causing dehydration.

Adequate fluid intake at all times ensures the athlete feels energetic, keeps performance high and recovers well after each training session. Maintaining hydration levels daily and through exercise is a must, and intake will be above average recommendations.

Particular importance must be placed on pre, during and post hydration levels, especially for athletes training multiple times per day. Athletes training in high heats must also give further considerations to hydration by increasing their intake above their normal levels.

Some strength and power athletes are also known to cut water to make specific weight classes such as in boxing or wrestling. This is unhealthy practice that should be discouraged and it can also reduce athletic performance in the short term. This can be due to physiological responses and performance rebounds with rehydration as it is unknown how long it truly takes for complete replenishment of the body to occur.

Maintaining hydration levels for strength and power athletes is similar to endurance athletes. They should be continuously well-hydrated with focus with focus on drinking enough fluid pre, during and after exercise to balanced fluid loses.

This will provide fuel for muscles, help maintain blood glucose and the thirst mechanism, and decrease risk of dehydration or hypernatremia. Average consumption is approx.

Athletes should also get into a practice of weighing in before and after exercise. For every 1 pound of bodyweight lost during training, it should be replaced with ml water with no more than ml per hour. Research is quite clear that ingestion of grams immediately before, immediately after, or both before and after physical activity results in greater muscle protein synthesis as well as strength and power gains.

A specific study conducted by Anderson et. published in the journal Metabolism compared young men who supplemented 25 grams of protein before and after strength training to a group who supplemented 25 grams of carbohydrate before and after strength training.

So the total amount of protein is very important…but even more important is when you get it. Whether its right before or right after…just make sure you get it! Tarnopolsky, M. Evaluation of protein requirements for trained strength athletes. Journal of Applied Physiology.

Anderson, L. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Ziegenfuss, T. Antonio, D. Kalman, J. Stout, M. Greenwood, D. Willoughby, and G. Haff Eds. Totowa, New Jersey: Humana Press. Stoppani, J. Kevin Kuhn, M.

He is also the sole proprietor of Kuhnesiology by Kevin Kuhn LLC, where he contracts out of Fitness Garage, located in Zionsville, Indiana. He specializes in athletic performance with great interest and experience in running-specific strength and conditioning, corrective exercise, exercise and sport nutrition, as well as general fitness and weight-loss.

In he earned his B. He plans to begin his Ph. in Sport Physiology at East Tennessee State University in the Fall of Kevin has been certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist CSCS and by the International Society of Sports Nutrition as a Certified Sports Nutritionist CISSN.

While in college, he competed in both Cross Country and Track and Field, specializing in meters, meters, and 3k Steeplechase. Free Training Guides! Sign up for the newsletter, get your FREE eBooks, and receive weekly updates on cutting edge training information that will help take your knowledge of athletic performance to a new level.

By Kevin Kuhn, MS, CSCS If you are reading this, hopefully you have taken the time to figure out your daily caloric needs based on last weeks article. The Basics of Protein Protein, which provides 4 calories per gram, is composed of nitrogen containing structures called amino acids. How Much Protein is Enough?

Protein and Hydration I do want to dedicate an entire paragraph to the next issue: Hydration. References Tarnopolsky, M. Totowa, New Jersey: Humana Press Stoppani, J.

Training for endurance athletes is often very high volume and high intensity, and this often requires higher caloric and carbohydrate needs. While strength athletes also engage in intense exercise, their volume is significantly less than that of an endurance athlete. Protein is considered the king of macronutrients in the sports nutrition world.

Because it is ESSENTIAL for muscle recovery. While this macronutrient doesn't deliver high energy output, meaning the body doesn't prefer to use it as an energy substrate, it is vital for building and repairing muscle tissues and maintaining the immune system.

Protein recommendations for endurance athletes are between 1. Fats are needed to deliver essential vitamins and nutrients, fight inflammation, and support healthy hormone function. Of all the macronutrients, fat recommendations are very similar between endurance and strength-based athletes ~1.

Fat recommendations may be slightly higher for endurance-based athletes if they have very high caloric demands. The fundamentals of general recommendations are not what makes sports nutrition unique… The utilization of these different macronutrients at specific times is one of the biggest hallmarks of sports nutrition.

In the field, we call this nutrient timing. Nutrient timing is delivering specific nutrients during specific windows to significantly enhance athletic performance and promote a quick recovery. Yes, hydration is also another key component to sports nutrition since you will be dealing with highly active individuals.

And what happens when we are active? We sweat! Therefore, ensuring adequate fluid consumption for athletes and active individuals is very important. If exercise is 60 minutes are less, water alone will be an adequate hydrator.

Electrolytes are responsible for maintaining fluid balance and are essential for normal muscle contractions. Losing electrolytes in excess is what leads to early fatigue and cramping.

Therefore, consuming electrolyte beverages during exercise for greater than one hour can enhance performance. Since enhancement in performance is the name of the game in sports nutrition, being very well versed in the field of supplements is crucial.

This is one of the most widely asked topics, so understanding which supplements have merit vs which do not is key to providing your clients with helpful information.

First, supplements should not be recommended unless they pass these 5 cardinal rules:. If you're looking for an easy place to start, here is a list of supplements that have strong evidence in the use of their support:.

So, ultimately what does your day-to-day look like if you were a sports nutrition coach? The obvious duties of a sports nutrition coach will commonly take place in performance-based locations such as gyms and training centers. You will spend most of the time monitoring your client's training and educating them on how to fuel appropriately during those sessions.

You'll spend many hours educating them on the importance of nutrient timing and the use of supplements to maximize both their performance and recovery. Additionally, you will also likely be performing body composition analyses. Understanding body composition as it relates to various athletics is a vital component of the field.

Many times, having leaner compositions is advantageous in endurance-based sports, and having higher body fat and more muscle is advantageous in power sports. An extensive knowledge base in ideal body composition ranges for various sports will help guide your clients to appropriate, healthy body composition.

But what are the not-so-obvious duties? While it's important to stay within your scope, having training in counseling, understanding psychology, and even being familiar with medical conditions or injuries is important to becoming a sports nutritionist.

Disordered eating patterns, food phobias, and distorted body images are very common in the world of sports — understanding how to counsel clients with these behaviors is pivotal to their performance.

With active individuals comes injuries — knowing how to aid and enhance healing processes is important. Sports nutrition is far more encompassing than understanding the basics of nutrition.

It is using the science of food in combination with physiology to manipulate certain systems within our bodies to achieve the desired performance result.

While the umbrella of sports nutrition might seem small, you will quickly learn that many other fields are involved in its making. Working within athletics is very challenging, and understanding the culture, the psychology, and even clinical aspects of sports and fitness is required to be successful in the field.

For more information on this topic, check out our NASM-CNC page. Her first introduction to working with professional athletes was back in when she worked at the UFC performance institute in Las Vegas, Nevada.

Since then, Jackie has worked with various professional fighters and other clientele and now operates under her company she started back in March, The Fight Nutritionist LLC. The Fight Nutritionist is dedicated to providing the most effective nutrition plans to ensure her athletes are performance at their absolute best.

All of her plans are individualized to the athlete and are backed by the latest research to ensure complete safety and efficacy. We therefore calculate these needs in the same manner as before.

Example: Jack is a 32 year old strongman who trains 6 days a week using combination of weight training, sprints and event training each week. His weight is pounds and his goal is to increase athletic performance while gaining lean bodyweight. We therefore need to calculate his basal metabolic rate BMR , as in his daily energy expenditure in calories without any contribution from exercise or digestion:.

We can do this using the below calculation:. Just like Jack, many strength and power athletes will have periods of time when they wish to increase strength and possible weight. Tissue growth of approx. Because 1 pound of muscle weighs grams, an estimate of total calories needed to produce 1 pound of muscle is a range of calories.

In general, no more than pounds of weight gain is recommended per month half this for females. Therefore an athlete would need to consume approx.

Or calories extra for a 4 pound lean weigh gain. It should be noted that modest increases should be made, and athletes must be patient with the muscle building process.

The body can only construct so much lean muscle tissue at a time, so further excess calories will likely only be stored as body fat. This can be done in the same manner used from weight management and physique athletes, and a kcals daily reduction below their total daily energy expenditure is advised.

This will see a reduction of 1 pound fat loss per week the ideal. Strength and power athletes appear to do well by constantly sticking to the same caloric intake, similar to weight management clients. Lie endurance athletes, for intense exercise sessions, such as competition, daily, energy intake may need to be significantly increased, for example and activity level of can be used to compensate the energy demands for this type of exercise.

These above average energy demands for these athletes make for a high volume of daily calories, which is commonly their biggest nutritional downfall.

Want to learn the proven nutrition coaching strategies of elite trainers? Get access the exact nutrition coaching methodologies with this workshop! Due to the intensive and excessive practice of strength and power exercises they are very demanding on the body.

This leads to the breakdown of muscle tissue, which results in microscopic tears in the muscle that require repair and rebuilding. It is protein, or more specifically, amino acids that are synthesized by the body or from nutrients that are involved in the repairing phase.

Therefore strength and power athletes require higher protein intake that the average person. Insufficient protein intake will lead to suboptimal improvements that many athletes seek, such as recovery, energy levels and performance.

Adequate protein intake for these athletes is a must to ensure constant recovery from their training. Amino acids are critical to maximizing muscle protein synthesis MPS and therefore important to muscular growth and development.

Research suggests that 1. Of course, this provides a broad range of possibilities for the athlete. This usually results in approx. It can be difficult to state a more specific intake, as each athlete will be different and must be assessed and monitored as an individual.

It is important to find the ideal intake with the athlete as muscle growth and development are largely caused by enhanced MPS and a positive nitrogen balance. Common practice for many athletes is to consume excessive amounts of protein daily in order to ensure they are reaping all the benefits.

This has diminishing returns as once they hit a peak of protein assimilation; additional protein will not be used for building muscle. Training is a stimulus for increasing strength and power while nutrition simply supports this. Too mush protein results in an unbalanced diet and a possible reduction in performance.

Excess protein levels can also result in greater urine production, thus causing more fluid to be excreted by the body, possible leading to dehydration.

A high quality and complete protein will supply all 22 amino acids to the body. Sources such as diary, eggs, meat, fish and protein supplements when required.

This will have a significant effect on MPS too and thus strength and mass results. Just like for all athletes carbs will play a key role in the diet for strength and power athletes. Due to the nature of their exercise, anaerobic metabolism requires glycogen for energy. Insufficient glucose from the diet will mean reduced glycogen stores in the muscle which can lead to decreased athletic performance.

Some athletes will perform very short yet intense activity eg. sprints, while other will conduct longer lasting anaerobic exercise lasting 30 seconds plus. Although all of these activities will use glycogen as primary fuel source, the rate of depletion of it depends on the length of time for the exercise.

Strongmen, bodybuilders or rugby players will therefore need higher levels of carbohydrates than say a power lifter or sprinter, due to the increased length of their activity.

For those athletes undertaking exercise that lasts less than 30 seconds at a time e. sprinter, more moderate carb consumption on a daily basis is sound practice. Greater carb consumption will be needed for athletes training more often. Aside from glycogen replenishment, strength and power athletes will see strength and size benefits from having crabs in the diet.

Carbs stimulate insulin production, which is considered an anabolic hormone. By driving nutrients into cells, we see a metabolic process of activity that results in tissue repair or growth. Insulin is a hormone that stimulates anabolism. As a result, with adequate amounts of carbs within a balanced diet and with appropriate nutrition for strength training , athletes will see greater responses in muscle recovery and growth.

Many athletes will do well with grams per kg in weight. This should still always relate and conform to the overall energy balance to maintain a healthy macronutrient spit for the athlete.

For example, Jack our strongman: ÷ 2. To provide Jack with a balanced diet, the higher end of these recommendations could not be used anyway. Therefore you should typically use carb intake as a percentage of daily energy requirements, but the higher end of the spectrum may apply in certain athletes.

Always assess each client on an individual basis and be prepared to adjust this daily intake based on feedback and results. The type of carbohydrates consumed should also be considered. The glycemic index ranks carb foods accordingly to blood glucose response after intake.

Therefore lower GI foods, such as oats, whole grains, fruits and vegetables should be the bulk of carb intake during the day. For a more rapid supply of glucose, higher GI foods would appear most beneficial around training e.

white rice, potatoes and carb supplements. The anaerobic nature of strength and power activates requires for little fat to be utilized by the athletes.

This means it can make up a smaller percentage of the diet. Fat is still important, providing essential fatty acids for general health, support to anabolic hormones and aids in the digestion and absorption of fat soluble nutrients.

Therefore a moderate amount of healthy fats in the athletes diet can prove beneficial. It is suggested that an equal breakdown of dietary fats should be aimed for when it comes to daily fat intake. Significant benefits can be seen, including improved athletic performance, lower total blood cholesterol, reduced inflammation markers, improved insulin sensitivity and blood pressure.

Diets rich in polyunsaturated fats may help spare muscle glycogen and potentially increase the time it take to reach muscle exhaustion. For monounsaturated fats, good choices include olive, canola, nuts and avocadoes.

Good sources of polyunsaturated fats are corn, sesame, canola, soy, nuts and seeds. For saturated fats, red meat, dairy, coconut oil are all good choices. There has not been as many studies or research conducted on micronutrients for athletes, unlike the macronutrients.

But as with all active individuals, there may be a higher requirement for certain micronutrients than others. Below are common considerations for the strength and power athletes. Thiamin, riboflavin and niacin are the key B vitamins for athletes.

B vitamins are potent for energy production so increased daily levels are important. The intake of high B vitamin foods is recommended with possible supplementation. These are potent antioxidants that reduce oxidative damage. They can also work in synergy with one another, making their benefits greater when combined.

Vitamin C should be consumed at mg per day and vitamin E at mg per day. This can be achieved through a diet including ample amounts of fruit and veg, but may also be supplemented.

Iron is a common deficiency and strength and power athletes are at greater risk of this, as they lose more via urine and sweat. Iron aids in transporting and utilizing oxygen, and is important for maximum performance.

A diet rich in iron foods should be sufficient. It is also used to aid muscle contraction and relaxation, movements essential for athletes to maintain at peak performance for a time.

Calcium also activates several enzymes that affect the synthesis and breakdown of muscle and liver glycogen, a main energy source for power athletes. Adequate levels of calcium can be achieved through the diet, but supplementation should be used if the athlete is not reaching RDA levels.

These minerals can play an important role in the muscle contraction and protein synthesis. Magnesium has been shown to improve recovery from exercise while zinc can minimize exercise-induced immune responses in athletes. Combining these minerals cam improve quality of sleep, recovery and protein anabolism at night.

For the strength and power athlete, these minerals are important to ensure sufficient dietary intake.