Skip to main content
SpringerLink
Log in

Nutritional Needs of Strength/Power Athletes

  • Chapter
Essentials of Sports Nutrition and Supplements

  • 10k Accesses

Abstract

Proper dietary guidelines for strength/power athletes have long been lacking. The failure of coaches and the strength/power athletes themselves to recognize the importance of diet is attributable to several reasons. First, strength/power athletes tend to be larger and are required to be larger in lean and overall body mass. Because their goals tend to be gain mass or maintain mass, often the only guideline they are given is simply to eat. Another reason is the type of activity these athletes typically perform. Because they compete in activities that require short bursts of power, the traditional thought was that diet would offer little advantage to their performance. However, as a result of the continuing advances made in the field of sport nutrition, it is now recognized that proper diet enhances all athletes’ performance, regardless of body size or type of activity performed. Sound dietary practices for strength/power athletes are as critical as proper training practices. Because these athletes typically must build and maintain excessive body mass (particularly lean mass), as well as extreme power and strength, a well-designed diet that meets energy intake needs, includes correct macronutrient breakdown, provides adequate fluids and micronutrients, and incorporates proper timing of nutrient intake is a must. Research studies support the concept that athletes who follow a proper dietary strategy experience enhanced training adaptations, whereas those who do not may actually impede training adaptations. This chapter focuses on the proper dietary guidelines for strength/power athletes to follow for optimizing training adaptations and performance.

This is a preview of subscription content, log in via an institution to check access.

Access this chapter

Log in via an institution
Chapter
USD 29.95
Price excludes VAT (USA)
  • Available as PDF
  • Read on any device
  • Instant download
  • Own it forever
eBook
USD 109.00
Price excludes VAT (USA)
  • Available as PDF
  • Read on any device
  • Instant download
  • Own it forever
Softcover Book
USD 139.99
Price excludes VAT (USA)
  • Compact, lightweight edition
  • Dispatched in 3 to 5 business days
  • Free shipping worldwide - see info
Hardcover Book
USD 199.99
Price excludes VAT (USA)
  • Durable hardcover edition
  • Dispatched in 3 to 5 business days
  • Free shipping worldwide - see info

Tax calculation will be finalised at checkout

Purchases are for personal use only

Institutional subscriptions

Preview

Unable to display preview. Download preview PDF.

Unable to display preview. Download preview PDF.

References

  1. Kreider RB, Almada AL, Antonio J, et al. ISSN Exercise & Sport Nutrition Review: research & recommendations. Sports Nutr Rev J 2004;1:1–44.

    Article  Google Scholar 

  2. Wilmore JH, Costill DL. Metabolism, energy, and the basic energy systems. In: Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics Publishers; 2001:139.

    Google Scholar 

  3. Elia M, Stratton R, Stubbs J. Techniques for the study of energy balance in man. Proc Nutr Soc 2003;62:529–537.

    Article  Google Scholar 

  4. Harris J, Benedict F. A Biometric Study of Basal Metabolism in Man. Washington, DC: Carnegie Institute of Washington; 1919.

    Google Scholar 

  5. Food and Agriculture Organization/World Health Organization/United Nations University Expert Consultation on Human Energy Requirements. Food and Nutrition Technical Report Series no. 1. Rome: FAO; 2001.

    Google Scholar 

  6. Kleiner SM. Power Eating. 2nd ed. Champaign, IL: Human Kinetics Publishers; 2001.

    Google Scholar 

  7. Lutz CA, Przytulski KR. Nutrition and Diet Therapy. 2nd ed. Philadelphia: F.A. Davis; 1997.

    Google Scholar 

  8. Day SM, Brown LE, Beam W, Fortuna J. The effect of pre-exercise carbohydrate status on acute strength. J Strength Cond Res 2005;19:e12.

    Google Scholar 

  9. Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr 2005;24: 134S–139S.

    Google Scholar 

  10. Andersen LL, Tufekovic G, Zebis M, et al. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism 2005;54:151–156.

    Article  CAS  Google Scholar 

  11. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol 1992;73:767–775.

    CAS  Google Scholar 

  12. Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP. Evaluation of protein requirements for trained strength athletes. J Appl Physiol 1992; 73: 1986–1995.

    CAS  Google Scholar 

  13. Chesley A, MacDougall JD, Tarnopolsky MA, Atkinson SA, Smith K. Changes in human muscle protein synthesis after resistance exercise. J Appl Physiol 1992;73:1383–1388.

    CAS  Google Scholar 

  14. Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol 1997;2 73:E99–107.

    Google Scholar 

  15. Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol Endocrinol Metab 1995;268:E514–520.

    CAS  Google Scholar 

  16. Smith K, Reynolds N, Downie S, Patel A, Rennie MJ. Effects of flooding amino acids on incorporation of labeled amino acids into human muscle protein. Am J Physiol 1998;275:E73–78.

    CAS  Google Scholar 

  17. Lemon PW. Effects of exercise on dietary protein requirements. Int J Sport Nutr 1998;8:426–447.

    CAS  Google Scholar 

  18. Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol 2001;535:301–311.

    Article  CAS  Google Scholar 

  19. Tipton KD, Rasmussen BB, Miller SL, et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 2001;281:E197–206.

    CAS  Google Scholar 

  20. Hoffman JR, Falvo MJ. Protein—which is best? J Sports Sci Med 2004;3:118–130.

    Google Scholar 

  21. Henley EC, Kuster, JM. Protein quality evaluation by protein digestibility-corrected amino acid scoring. Food Technol 1994;48:74–77.

    CAS  Google Scholar 

  22. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci USA 1997;94:14930–14935.

    Article  CAS  Google Scholar 

  23. Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc 2004;36:2073–2081.

    Article  CAS  Google Scholar 

  24. Volek JS, Gomez AL, Scheett TP, et al. Increasing fluid milk favorably affects bone mineral density responses to resistance training in adolescent boys. J Am Diet Assoc 2003; 103: 1353–1356.

    Article  Google Scholar 

  25. Rubin S, Kalman D, Martinez M, Krieger DR. A randomized double-blind clinical pilot trial evaluating the effect of protein source when combined with resistance training on body composition and sex hormones in adult males. FASEB J 2005;19:LB250.

    Google Scholar 

  26. Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J Appl Physiol 1997;82:49–54.

    Article  CAS  Google Scholar 

  27. Bosher KJ, Potteiger JA, Gennings C, Luebbers PE, Shannon KA, Shannon RM. Effects of different macronutrient consumption following a resistance-training session on fat and carbohydrate metabolism. J Strength Cond Res 2004;18:212–219.

    Google Scholar 

  28. Chandler RM, Byrne HK, Patterson JG, Ivy JL. Dietary supplements affect the anabolic hormones after weight-training exercise. J Appl Physiol 1994;76:839–845.

    CAS  Google Scholar 

  29. Volek JS. Influence of nutrition on responses to resistance training. Med Sci Sports Exerc 2004;36:689–696.

    Article  Google Scholar 

  30. Robergs RA, Pearson DR, Costill DL, et al. Muscle glycogenolysis during different intensities of weight-resistance exercise. J Appl Physiol 1991;70:1700–1706.

    CAS  Google Scholar 

  31. Tesch PA, Colliander EB, Kaiser P. Muscle metabolism during intense, heavy-resistance exercise. Eur J Appl Physiol Occup Physiol 1986;55:362–366.

    Article  CAS  Google Scholar 

  32. Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementation and resistance training. J Strength Cond Res 2004;17:186–196.

    Google Scholar 

  33. MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S. Muscle substrate utilization and lactate production. Can J Appl Physiol 1999;24:209–215.

    Article  CAS  Google Scholar 

  34. Roy BD, Tarnopolsky MA. Influence of different macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol 1998;72:1854–1859.

    Google Scholar 

  35. Tesch PA, Yström L, Ploutz-Snyder LL, Castro M, Dudley GA. Skeletal muscle glycogen loss evoked by resistance exercise. J Strength Cond Res 1998;12:67–73.

    Google Scholar 

  36. Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med 2004;34:317–327.

    Article  Google Scholar 

  37. Leveritt M, Abernethy PJ. Effects of carbohydrate restriction on strength performance. J Strength Cond Res 1999;13:52–57.

    Google Scholar 

  38. Williams AG, van den Oord M, Sharma A, Jones DA. Is glucose/amino acid supplementation after exercise an aid to strength training? Br J Sports Med 2001;35:109–113.

    Article  CAS  Google Scholar 

  39. Levenhagen DK, Gresham JD, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab 2001;280:E982–993.

    CAS  Google Scholar 

  40. Ivy JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med 2004;3:131–138.

    Google Scholar 

  41. Venkatraman JT, Leddy J, Pendergast D. Dietary fats and immune status in athletes: clinical implications. Med Sci Sports Exerc 2000;32(Suppl):S389–395.

    Article  CAS  Google Scholar 

  42. Hamalainen EK, Adlercreutz H, Puska P, Pietinen P. Decrease of serum total and free testosterone during a low-fat high-fibre diet. J Steroid Biochem 1983;18:369–370.

    Article  CAS  Google Scholar 

  43. Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH. Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab 1987;64:1083–1085.

    Article  CAS  Google Scholar 

  44. Fry AC, Kraemer WJ, Ramsey LT. Pituitary-adrenal-gonadal responses to high-intensity resistance exercise overtraining. J Appl Physiol 1998;85:2352–2359.

    CAS  Google Scholar 

  45. Riechman SE, Andrews RD, MacLean DA. Dietary and blood cholesterol and statins increase hypertrophy with resistance training. FASEB J 2005;19:902–911.

    Google Scholar 

  46. Leosdottir M, Nilsson PM, Nilsson JA, Mansson H, Berglund G. Dietary fat intake and early mortality patterns—data from The Malmo Diet and Cancer Study. J Int Med 2005;258:153–165.

    Article  CAS  Google Scholar 

  47. Colussi GL, Baroselli S, Sechi L. Omega-3 polyunsaturated fatty acids decrease plasma lipoprotein(a) levels in hypertensive subjects. Clin Nutr 2004;23:1246–1247.

    Article  CAS  Google Scholar 

  48. Sacks FM, Katan M. Randomized clinical trials on the effects of dietary fat and carbohydrate on plasma lipoproteins and cardiovascular disease. Am J Med 2002;113(Suppl 9B):13S–24S.

    Article  CAS  Google Scholar 

  49. Pischon T, Hankinson SE, Hotamisligil GS, Rifai N, Willett WC, Rimm EB. Habitual dietary intake of n-3 and n-6 fatty acids in relation to inflammatory markers among US men and women. Circulation 2003;108:155–160.

    Article  CAS  Google Scholar 

  50. Thies F, Garry JM, Yaqoob P, et al. Association of n-3 polynnsaturated fatty acids with stability of atherosclerotic plaques: a randomised controlled trial. Lancet 2003;361:477–485.

    Article  CAS  Google Scholar 

  51. Harding AH, Williams DE, Hennings SH, Mitchell J, Wareham NJ. Is the association between dietary fat intake and insulin resistance modified by physical activity? Metabolism 2001;50:1186–1192.

    Article  CAS  Google Scholar 

  52. Lancaster KJ. Dietary treatment of blood pressure in kidney disease. Adv Chronic Kidney Dis 2004;11:217–221.

    Article  Google Scholar 

  53. Minami A, Ishimura N, Sakamoto S, et al. Effect of eicosapentaenoic acid ethyl ester v. oleic acid-rich safflower oil on insulin resistance in type 2 diabetic model rats with hypertriacylglycerolaemia. Br J Nutr 2002;87:157–162.

    Article  CAS  Google Scholar 

  54. Ide T, Hong DD, Ranasinghe P, Takahashi Y, Kushiro M, Sugano M. Interaction of dietary fat types and sesamin on hepatic fatty acid oxidation in rats. Biochem Biophy Acta 2004;1682:80–91.

    CAS  Google Scholar 

  55. Piers LS, Walker KZ, Stoney RM, Soares MJ, O’Dea K. Substitution of saturated with monounsaturated fat in a 4-week diet affects body weight and composition of overweight and obese men. Br J Nutr 2003;90:717–727.

    Article  CAS  Google Scholar 

  56. D’Alessandro ME, Lombardo YB, Chicco A. Effect of dietary fish oil on insulin sensitivity and metabolic fate of glucose in the skeletal muscle of normal rats. Ann Nutr Metab 2002;46:114–120.

    Article  Google Scholar 

  57. Watkins BA, Reinwald S, Li Y, Seifert MF. Protective actions of soy isoflavones and n-3 PUFAs on bone mass in ovariectomized rats. J Nutr Biochem 2005;16:479–488.

    Article  CAS  Google Scholar 

  58. Fearon KC, Von Meyenfeldt MF, Moses AG, et al. Effect of a protein and energy dense n-3 fatty acid enriched oral supplement on loss of weight and lean tissue in cancer cachexia: a randomised double blind trial. Gut 2003;52:1479–1486.

    Article  CAS  Google Scholar 

  59. King IB, Kristal AR, Schaffer S, Thornquist M, Goodman GE. Serum trans-fatty acids are associated with risk of prostate cancer in beta-carotene and retinol efficacy trial. Cancer Epidemiol Biomarkers Prev 2005;14:988–992.

    Article  CAS  Google Scholar 

  60. Lopez-Garcia E, Schulze MB, Meigs JB, et al. Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. J Nutr 2005; 135:562–566.

    CAS  Google Scholar 

  61. Mozaffarian D, Rimm EB, King IB, Lawler RL, McDonald GB, Levy WC. Trans fatty acids and systemic inflammation in heart failure. Am J Clin Nutr 2004;80:1521–1525.

    CAS  Google Scholar 

  62. Saravanan N, Haseeb A, Ehtesham NZ, Ghafoorunissa. Differential effects of dietary saturated and trans-fatty acids on expression of genes associated with insulin sensitivity in rat adipose tissue. Eur J Endoerinol 2005;153:159–165.

    CAS  Google Scholar 

  63. Lichtenstein AH, Erkkilä AT, Lamarche B, Schwab US, Jalbert SM, Ausman LM. Int1uence of hydrogenated fat and butter on CVD risk factors: remnant-like particles, glucose and insulin, blood pressure and C-reactive protein. Atherosclerosis 2003;171:97–107.

    Article  CAS  Google Scholar 

  64. Matthan NR, Welty FK, Barrett PH, et al. Dietary hydrogenated fat increases high-density lipoprotein apoA-I catabolism and decreases low-density lipoprotein apoB-100 catabolism in hypercholesterolemic women. Arterioscler Thromb Vasc Biol 2004;24:1092–1097.

    Article  Google Scholar 

  65. Hubbard R, Westengard J, Sanchez A, Horning M, Barth J. Apparent skeletal muscle loss related to dietary trans fatty acids in a mixed group of omnivores and vegetarians. Nutr Res 2003;23:651–658.

    Article  CAS  Google Scholar 

  66. McBride JM, Kraemer WJ, Triplett-McBride T, Sebastianelli W. Effect of resistance exercise on free radical production. Med Sci Sports Exerc 1998;30:67–72.

    CAS  Google Scholar 

  67. Avery NG, Kaiser JL, Sharman MJ, et al. Effects of vitamin E supplementation on recovery from repeated bouts of resistance exercise. J Strength Cond Res 2003;17:801–809.

    Google Scholar 

  68. Campbell WW, Joseph LJ, Davey SL, Cyr-Campbell D, Anderson RA, Evans WJ. Effects of resistance training and chromium picolinate on body composition and skeletal muscle in older men. J Appl Physiol 1999;86:29–39.

    CAS  Google Scholar 

  69. Nissen SL, Sharp RL. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. J Appl Physiol 2003;94:651–659.

    CAS  Google Scholar 

  70. Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res 2004;12:582–590.

    Article  CAS  Google Scholar 

  71. Reid IR. Therapy of osteoporosis: calcium, vitamin D, and exercise. Am J Med Sci 1996;312:278–286.

    Article  CAS  Google Scholar 

  72. Singh A, Failla ML, Deuster PA. Exercise-induced changes in immune function: effects of zinc supplementation. J Appl Physiol 1994; 76:2298–2303.

    CAS  Google Scholar 

  73. Brilla LR, Conte V. Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online 2000;3:26–36.

    Google Scholar 

  74. Wilborn CD, Kerksick CM, Campbell BI, et al. Effects of ZMA supplementation on the relationship of zine and magnesium to body composition, strength, sprint performance, and metabolic and hormonal profiles. Sports Nutr Rev J 2004; 1:S13.

    Google Scholar 

  75. Schoffstall JE, Branch JD, Leutholtz BC, Swain DE. Effects of dehydration and rehydration on the one-repetition maximum bench press of weight-trained males. J Strength Cond Res 2001;15:102–108.

    CAS  Google Scholar 

  76. Latzka WA, Montain SJ. Water and electrolyte requirements for exercise. Clin Sports Med 1999;18:513–524.

    Article  CAS  Google Scholar 

  77. Maughan RJ, Noakes TD. Fluid replacement and exercise stress. A brief review of studies on fluid replacement and some guidelines for the athlete. Sports Med 1991;12: 16–31.

    Article  CAS  Google Scholar 

  78. Godek SF, Godek JJ, Bartolozzi AR. Hydration status in college football players during consecutive days of twice-a-day preseason practices. Am J Sports Med 2005;33:843–85l.

    Article  Google Scholar 

  79. Scheett TP, Liparulo T, Webster MJ, Diotti K, Kraemer WJ, Dooly CR. Voluntary fluid ingestion ameliorated hypohydration and 24-h ad libitum food and fluid replenishment attenuated dehydration. Med Sci Sports Exerc 2003;35(Suppl I):S311.

    Google Scholar 

  80. Minehan MR, Riley MD, Burke LM. Effect of flavor and awareness of kilojoule content of drinks on preference and fluid balance in team sports. Int J Spons Nutr Exerc Metab 2002;12:81–92.

    Google Scholar 

  81. Institute of Medicine of the National Academies. Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. Technical Report. Appel L, Chair; February 11, 2004.

    Google Scholar 

  82. Grandjean AC, Reimers KJ, Haven MC, Curtis GL. The effect on hydration of two diets, one with and one without plain water. J Am Coll Nutr 2003;22:165–173.

    Google Scholar 

  83. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. Med Sci Sports Exerc 2000;32:2130–2145.

    Google Scholar 

Download references

Authors
  1. Jim Stoppani
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Timothy P. Scheett
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Michael R. R. McGuigan
    View author publications

    You can also search for this author in PubMed Google Scholar

Editor information

Editors and Affiliations

  1. International Society of Sports Nutrition, Deerfield Beach, FL, USA

    Jose Antonio PhD

  2. Division of Nutrition and Endocrinology, Miami Research Associates, Miami, FL, USA

    Douglas Kalman PhD, RD

  3. Department of Health and Exercise Science, University of Oklahoma, Norman, OK, USA

    Jeffrey R. Stout PhD

  4. Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX, USA

    Mike Greenwood PhD  & Darryn S. Willoughby PhD  & 

  5. Division of Exercise Physiology, West Virginia University, Morgantown, WV, USA

    G. Gregory Haff PhD

Rights and permissions

Reprints and permissions

Copyright information

© 2008 Humana Press. a part of Spring Science+Business Media, LLC

About this chapter

Cite this chapter

Stoppani, J., Scheett, T.P., McGuigan, M.R.R. (2008). Nutritional Needs of Strength/Power Athletes. In: Antonio, J., Kalman, D., Stout, J.R., Greenwood, M., Willoughby, D.S., Haff, G.G. (eds) Essentials of Sports Nutrition and Supplements. Humana Press. https://doi.org/10.1007/978-1-59745-302-8_17

Download citation

Publish with us

Policies and ethics

Search

Navigation