Any authoritative references for strength training nutrition requirements?

Asked by: James Williamson

How does strength training affect nutritional requirements?

Studies showed an average resistance training session can deplete muscle glycogen stores by 30-40%. 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.

What are 2 nutrition recommendations while doing strength training?

The best nutrition program, overall, to support a strength-training program includes the following:

• Carbohydrates: 6 to 10 grams per kilogram of body weight (2.7 to 4.5 grams per pound of body weight). …
• Protein: 4 to 2.0 grams per kilogram of body weight (0.5 to 0.8 grams per pound of body weight).

What are the food requirements needed in strength training?

Your body needs lean protein such as turkey, nonfat Greek yogurt, fish and egg whites to build muscle and stay full. Complex carbs, such as green leafy vegetables, give you energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment.

What are the maximum recommendations for protein intake for strength training athletes?

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training.

What nutrients does a weightlifter need?

Many trainers and lifters try to include a protein source with every meal – whether derived from pulses, whole grains, soy, beef, chicken, eggs, dairy or seafood. Any snacks in between meals should also be rich in protein, which helps to repair muscle cells when broken down into amino acids.

What are the primary general caloric intake goals for strength training athletes?

The strength/power athlete should eat approximately 2-3 grams per pound of body weight, with 55%–60% of their total daily energy intake from carbohydrates.

What is the recommended protein intake for individuals at various levels of strength and body building?

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

What is the recommended protein intake for masters level athletes engaged in muscle strengthening exercises?

Dr. Phillips recommends that masters athletes aim for 0.18 grams per lb body weight (0.40 g /kg), with benefits likely maxing out at a 40 g protein dose. In contrast, younger triathletes should be fine with 0.24 grams/kg or . 10 grams/lb.

Do athletes need more protein than the RDA?

But, does the type or intensity of exercise you perform affect your protein requirements? Substantial evidence suggests that, for both endurance and strength, athletes require more protein than non-active individuals.

Why do strength athletes need protein?

An athlete uses protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen.

Why athletes should not eat a high protein diet?

High-protein diets most often are associated with muscle hypertrophy and strength, but now also are advocated for weight loss and recovery from intense exercise or injuries. Prolonged intake of a large amount of protein has been associated with potential dangers, such as bone mineral loss and kidney damage.