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Nutrition for Various Performance Goals

This is an excerpt from Essentials of Strength Training and Conditioning 5th Edition With HKPropel Access by NSCA -National Strength & Conditioning Association,G. Gregory Haff,N. Travis Triplett.

By Shawn M. Arent, PhD, and Abbie E. Smith-Ryan, PhD

Nutrition for Aerobic Endurance Performance and Recovery

• Aerobic endurance athletes should aim to consume 8 to 10 grams of carbohydrate during their most demanding training phases or competition and 1.4 to 2.0 grams of protein per kilogram body weight per day throughout their training.
• Athletes who eat at least 4 hours before competition should include approximately 1 to 4 grams of carbohydrate per kilogram body weight and 0.15 to 0.25 grams of protein per kilogram body weight (131). If the precompetition meal is consumed 2 hours before exercise, athletes should aim for approximately 1 gram of carbohydrate per kilogram body weight (120) and 0.15 to 0.25 grams of easily digestible protein per kilogram body weight.
• Athletes should consume 28 to 144 grams of a mixture of multiple types of carbohydrate (e.g., sucrose, fructose, and glucose or maltodextrin) per hour during prolonged aerobic endurance exercise to extend time until exhaustion and improve performance (32, 34, 66, 137).
• During prolonged activity in hot weather, athletes should consume sport drinks containing 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and carbohydrate in a concentration of 5% to 10% (2).
• After exercise, approximately 1.2 to 2.0 grams of carbohydrate per kilogram body weight should be consumed within 30 minutes after stopping the exercise. The addition of protein appears to facilitate glycogen replenishment if carbohydrate intake is below 1.2 grams per kilogram. Additionally, some, though not all, studies show that the addition of protein to carbohydrate after a workout may attenuate muscle breakdown and soreness and increase muscle protein synthesis. The ideal amount of protein and the time period after exercise in which it should be consumed are not clear based on the current body of literature and may depend on whether the exercise was performed in the fed versus fasted state and on total calories consumed after a workout (44, 57, 85). However, as a general guideline, at least 20 to 40 grams of high-quality protein should also be consumed within a 2-hour time period after aerobic endurance exercise (sooner may be better, though the exact time period has yet to be elucidated in the research) (77).
• Glycogen stores should be replenished after exercise and before the next bout of training. A regular diet with sufficient carbohydrate intake can restore glycogen over the course of a 24-hour period. For faster glycogen synthesis, athletes should eat or drink a high-carbohydrate meal immediately after exercise and at regular intervals thereafter. This is especially important for athletes who train again less than 24 hours after their initial training session (61).

Nutrition for Strength

• Athletes should consider supplementing with carbohydrate before and during competition to maintain strength and minimize muscle breakdown (47). In general, strength or speed athletes should consume 5 to 6 grams of carbohydrate per kilogram body weight per day during peak training periods. As little as 30 grams of carbohydrate after training may reduce muscle breakdown. The ideal time period for carbohydrate consumption after resistance training has yet to be fully clarified; however, consuming carbohydrate sooner (rather than waiting) may be more beneficial, particularly if training was carried out in a fasted state (43).
• Because low glycogen can impair muscle force, athletes should consume higher-energy carbohydrates immediately following weightlifting or strength and power competitions if they must compete or train again over the course of the 24-hour period after their initial competition. Otherwise, they can consume enough carbohydrate over the course of the day to restore glycogen levels before the next bout of training or competition (47, 104).
• In general, strength or speed athletes should consume 1.4 to 2.0 grams of protein per kilogram body weight per day, even if their sport or training includes an aerobic endurance component. After resistance training, younger individuals should consume at least 20 to 50 grams (providing about 8.5 to 20 grams of essential amino acids) of a high-quality, high-leucine protein (2-3 g), while older adults should consume 40 grams or more to maximally stimulate muscle protein synthesis in the acute time period after training (109). If the exercise was performed in a fasted state (first thing in the morning or more than 3 hours after the last protein-rich meal), the protein should be consumed within 30 minutes after the end of the session; but if the exercise was performed in a fed state (preexercise protein-rich meal or supplement), this postexercise time window may be considerably longer (10).
• Between 30 and 100 grams of high-energy carbohydrates should be consumed after muscle-damaging exercise to reduce muscle protein breakdown (18, 43).
• Adult athletes should eat meals containing at least 20 to 30 grams of a higher-leucine protein.

Nutrition for Hypertrophy

• Ingestion of between 30 and 100 grams of energy-dense, moderate to high glycemic index carbohydrates may be consumed after muscle-damaging exercise to help reduce muscle protein breakdown (18, 43).
• After resistance training, younger individuals should consume at least 20 to 50 grams (providing about 8.5 to 20 grams of essential amino acids) of a high-quality, high-leucine protein (>2-3 g), while older adults should consume 40 grams or more to maximally stimulate muscle protein synthesis in the acute time period after training (109).
• Adult athletes should eat meals containing at least 20 to 40 grams of a higher-leucine protein every 3 to 4 hours.

Nutrition for Muscular Endurance

• Maintain adequate hydration by preventing water weight losses exceeding 2% of body weight.
• During prolonged training or competition, consider a carbohydrate-electrolyte beverage to delay fatigue and improve performance, particularly if performing after an overnight fast (6, 142).
• Fully replace glycogen stores before the next training session or competition.
• Consume protein after training or games to minimize muscle damage and soreness (42).

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