🪃Principles of Strength and Conditioning Unit 5 – Nutrition and Supplements in Strength Training

Key Concepts

• Macronutrients provide energy and building blocks for growth and repair (carbohydrates, proteins, fats)
• Micronutrients support metabolic processes and overall health (vitamins, minerals)
• Energy balance determines changes in body composition (calories in vs. calories out)
• Nutrient timing optimizes performance, recovery, and adaptations to training
  • Pre-workout meals provide energy and prevent hunger during exercise
  • Post-workout nutrition promotes muscle repair and glycogen replenishment
• Hydration maintains fluid balance, thermoregulation, and performance
• Supplements can enhance performance but must be used safely and strategically
• Popular supplements in strength training include protein powders, creatine, and caffeine
• Practical nutrition strategies involve meal planning, portion control, and making healthy food choices

Macronutrients and Their Roles

• Carbohydrates are the primary energy source for high-intensity exercise
  • Complex carbs provide sustained energy release (whole grains, legumes)
  • Simple carbs offer quick energy but may cause blood sugar spikes (fruit, honey)
• Proteins are essential for muscle growth, repair, and maintenance
  • Complete proteins contain all essential amino acids (meat, eggs, dairy)
  • Incomplete proteins lack one or more essential amino acids (nuts, seeds, vegetables)
• Fats provide energy, support hormone production, and aid in nutrient absorption
  • Saturated fats are solid at room temperature and should be limited (butter, red meat)
  • Unsaturated fats are liquid at room temperature and offer health benefits (olive oil, avocado)
• Adequate macronutrient intake supports training adaptations and overall health
• Recommended macronutrient ratios vary based on individual goals and training demands

Micronutrients for Athletes

• Vitamins are essential for energy metabolism, immune function, and antioxidant protection
  • Water-soluble vitamins are not stored in the body and must be consumed regularly (B vitamins, vitamin C)
  • Fat-soluble vitamins are stored in body tissues and can be toxic in excess (vitamins A, D, E, K)
• Minerals play crucial roles in bone health, fluid balance, and muscle contraction
  • Major minerals are required in larger amounts (calcium, magnesium, potassium)
  • Trace minerals are needed in smaller quantities but are still essential (iron, zinc, selenium)
• Athletes may have increased micronutrient needs due to intense training and nutrient losses through sweat
• Micronutrient deficiencies can impair performance, immune function, and recovery
• Consuming a varied, nutrient-dense diet is the best way to meet micronutrient needs

Energy Balance and Body Composition

• Energy balance refers to the relationship between energy intake and energy expenditure
  • Positive energy balance (surplus) results in weight gain
  • Negative energy balance (deficit) leads to weight loss
  • Maintenance of energy balance preserves body weight
• Body composition refers to the relative proportions of fat mass and fat-free mass (muscle, bone, organs)
• Strength athletes often aim to increase muscle mass while minimizing fat gain
• Achieving desired body composition requires a combination of proper nutrition and training
  • Caloric intake should align with goals (surplus for muscle gain, deficit for fat loss)
  • Macronutrient ratios should support training demands and body composition targets
• Regular monitoring of body composition helps assess progress and guide adjustments

Nutrient Timing for Performance

• Pre-workout nutrition provides energy, prevents hunger, and promotes performance
  • Consume a balanced meal 2-3 hours before exercise (carbs, protein, low fat)
  • Have a small snack 30-60 minutes prior if needed (easily digestible carbs)
• Intra-workout nutrition maintains energy levels and hydration during prolonged exercise
  • Sports drinks or gels can provide carbs and electrolytes for sessions lasting over an hour
• Post-workout nutrition facilitates recovery, muscle repair, and glycogen replenishment
  • Consume a combination of carbs and protein within 30-60 minutes after exercise
  • Aim for a ratio of 3:1 to 4:1 carbs to protein for optimal recovery
• Consistent nutrient timing practices enhance training adaptations and performance over time
• Individual tolerance and preferences should be considered when planning nutrient timing strategies

Hydration Strategies

• Proper hydration is crucial for maintaining performance, thermoregulation, and overall health
• Dehydration can lead to decreased strength, power, and endurance
  • As little as 2% body weight loss from dehydration can impair performance
• Athletes should develop individualized hydration plans based on sweat rates and fluid needs
  • Weigh before and after exercise to estimate sweat losses
  • Replace each pound of weight lost with 16-24 ounces of fluid
• Consume fluids throughout the day to maintain hydration status
  • Aim for pale yellow urine color as an indicator of adequate hydration
• Sports drinks can be beneficial for prolonged exercise or in hot environments
  • They provide carbs for energy and electrolytes for fluid retention and balance
• Avoid excessive fluid intake, as it can lead to hyponatremia (low blood sodium levels)

Supplement Basics and Safety

• Supplements are products intended to complement a balanced diet, not replace it
• Regulations for supplements are less strict than for medications
  • Manufacturers are responsible for ensuring safety and labeling accuracy
  • Third-party testing can provide additional quality assurance
• Athletes should prioritize a nutrient-rich diet before considering supplements
• Consult with a healthcare professional or registered dietitian before starting any supplement regimen
• Be aware of potential side effects, interactions, and banned substances in sports
  • Check supplements against trusted resources (NSF Certified for Sport, Informed-Choice)
• Purchase supplements from reputable brands and sources to minimize contamination risks

Popular Supplements in Strength Training

• Protein powders are convenient sources of high-quality protein for muscle recovery and growth
  • Whey protein is rapidly absorbed and rich in essential amino acids
  • Casein protein is slower digesting and may be beneficial for overnight recovery
• Creatine monohydrate enhances high-intensity exercise performance and promotes muscle gain
  • It increases phosphocreatine stores, which fuel short-duration, high-intensity activities
  • Typical dosage is 3-5 grams per day, with a loading phase of 20 grams per day for 5-7 days
• Caffeine is a stimulant that can improve alertness, reduce perceived exertion, and enhance performance
  • Effective doses range from 3-6 mg/kg body weight, consumed 30-60 minutes before exercise
  • Individual tolerance and timing of intake should be considered to avoid side effects
• Beta-alanine is an amino acid that increases muscle carnosine levels, buffering acidity during high-intensity exercise
  • It may improve endurance and delay fatigue in exercises lasting 1-4 minutes
• Nitric oxide precursors (e.g., citrulline, arginine) may enhance blood flow and muscle pumps, but effects on performance are mixed

Practical Nutrition Strategies for Athletes

• Plan meals and snacks in advance to ensure consistent, balanced nutrition
  • Prepare meals in bulk and pack portable snacks for convenience
  • Use a meal tracking app to monitor intake and make adjustments as needed
• Prioritize whole, minimally processed foods for optimal nutrient density
  • Choose lean proteins, complex carbs, fruits, vegetables, and healthy fats
  • Limit refined sugars, saturated fats, and processed foods
• Practice portion control to maintain energy balance and support body composition goals
  • Use hand sizes or measuring tools to estimate appropriate serving sizes
  • Be mindful of hunger and fullness cues to avoid overeating
• Stay hydrated throughout the day by carrying a water bottle and sipping regularly
  • Aim for at least half your body weight in ounces of water per day
  • Monitor urine color and thirst levels to gauge hydration status
• Develop a post-workout nutrition routine to optimize recovery and adaptations
  • Have a protein and carb-rich snack or meal within an hour after training
  • Rehydrate with water or a sports drink to replace fluid losses
• Be flexible and adaptable with nutrition choices, especially when traveling or eating out
  • Look for menu items that align with your goals and preferences
  • Don't be afraid to make special requests or substitutions to meet your needs
• Seek guidance from qualified professionals, such as registered dietitians, for personalized nutrition advice