athletes' medical information - Coca-Cola

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athletes’ medical information Nutrition for strength sports Examples: Examples: Powerlifting, throwing events and 100-200 m sprints Features and challenges Periodised training involves resistance workouts, plus sport-specific workouts, such as plyometrics, lifting and throwing. Goals are to enhance power and strength, and sometimes also to increase muscle hypertrophy (size). Main nutrition goals related to resistance training are: - Fuelling training sessions - Recovering from training sessions - Maximising adaptations including increase in muscle mass There is a culture of interest in high protein intakes. There is a culture of interest in supplements. In the case of lifters, there is a requirement to “make weight” for competition weight divisions. Competitive events often involve multiple throws or lifts, or rounds (heats, finals, etc.). Top 10 eating strategies for strength sports: 1. Consume a diet high in energy to support high lean mass. 2. Enable adequate carbohydrate intake to fuel resistance training (glycogen intensive). 3. Consume adequate but not excessive amounts of protein, since these foods are expensive and may displace carbohydrate needs. 4. Consume a source of high-quality protein (20-25 g) soon after resistance workouts. 5. Spread protein intake over the day. 6. Take care that higher protein intakes do not lead to unnecessarily high intakes of saturated fat. 7. For sprinters, reduce your energy intake during the taper in order to prevent unnecessary weight gain. 8. Avoid extreme weight loss behaviour prior to powerlifting competition. Choose a suitable weight class and allow adequate time if weight loss is required to achieve this target. Small amounts of weight loss in the days before competition may be safely achieved. 50 12-113-COC_Paralymics_Booklet_20120718.indd 50 7/18/12 4:29 PM
athletes’ medical information 9. In the case of throwing and sprinting events, choose a suitable pre-event meal that keeps you comfortable during your event. If there are rounds in your event or time between throws, make sure you have access to fluids and foods to keep you appropriately fuelled and hydrated. 10. Seek the advice of a sports nutrition expert if you are unable to meet your goals easily or want specialised advice on supplement use. 12-113-COC_Paralymics_Booklet_20120718.indd 51 7/18/12 4:29 PM
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athletes' medical information - Coca-Cola

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