Daily Nutrition Advice In exercising populations daily protein intake should never be compromised and this is of increased importance during strength training blocks.

Take Home Messages The periodisation of nutrients and ergogenic aids can support the goals of strength training. Creatine is one of the most widely reached, safe and beneficial supplements to use alongside strength training. Day-to-day protein ingestion of 1.

d is recommended, with a feeding post-exercise and pre-bed, to support the recovery process and promote training adaptations. References: Beattie, K. The effect of strength training on performance indicators in distance runners.

Rønnestad, B. Journal of sports sciences, 35 14 , Maughan, R. IOC consensus statement: dietary supplements and the high-performance athlete.

International journal of sport nutrition and exercise metabolism, 28 2 , Macnaughton, L. Physiological reports, 4 Trommelen, J.

Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Nutrients, 8 12 , Written By Ben Samuels Ben is a Performance Nutritionist at Science in Sport. Shop the Article REGO Rapid Recovery Protein Powder £ Winterize Your Bike Next Article.

As strength, power, and speed athletes are largely concerned with the production of force, their muscles are required to contract strongly and repeatedly. This leads to damage of the muscle fibres and surrounding tissue.

Muscle damage is a good thing in the right conditions as it drives the underlying process for adaptation and therefore improvement [5]. Additionally, this style of training can stimulate the duplication and growth of fast-twitch muscle fibres, increasing their capacity to produce force.

However, it is essential that your body has adequate amino acid levels to maximise this response. Consuming high levels of protein will provide the nutrients your body needs to build and repair muscle tissue [7].

It is generally recommended that strength, power, and speed athletes consume 1. As well as being sufficient in protein, a well-balanced diet should provide an adequate combination of amino acids to match the demand for metabolic pathways and protein synthesis.

Rapidly digested proteins that contain high levels of essential amino acids and adequate leucine are most effective at stimulating muscle protein synthesis [9].

To maximise this response, it is also recommended that protein is consumed every hours, with around 20g being ingested soon after exercise [5] , [8]. Although fats are predominantly used as an energy source during low-intensity exercise, they still have great importance in the diet of strength, power, and speed athletes.

Fats can be stored in the muscle as triacylglyceride, which serves a similar purpose to glycogen. This is a viable fuel source for energy production that supplements carbohydrate metabolism up to a certain point [3]. They are required to aid the absorption of fat-soluble vitamins, many of which play an important part in energy production.

They also provide the raw material for the synthesis of hormones that drive the response to training such as muscle growth and repair [10].

Additionally, fatty acids are required for the maintenance of nerve cells, as they make up a protective layer called the myelin sheath [3]. This is vital for such athletes as the production of force relies heavily on repeated neural firing. As a strength, power, or speed athlete, it is essential to provide your body with the micronutrients it needs to optimise metabolic function.

Any deficiencies could result in the body prioritising short-term survival mechanisms and placing less priority on those that enhance long term health and performance [11].

For this reason, it is important to address micronutrient intake across a broad spectrum of vitamins and minerals. There are also specific micronutrients that play more immediate roles in optimal power production. For example, calcium, magnesium, and potassium are all critical components of muscle contraction and nerve conduction, key mechanisms for rapid force production [12] [5].

These minerals often act as chemical messengers that stimulate neuromuscular activity. The growth, maintenance, and repair of bones are also reliant on micronutrients, particularly calcium and vitamin D vitamin D aids the absorption of calcium [7]. Strong bones are necessary for successful power output because of the forces being subjected to them under load.

All athletes, including those concerned with generating strength, power, and speed, will benefit from having a healthy gut microbiome. Having a diet high in prebiotic fibres will provide the nutrients that gut bacteria need to produce beneficial metabolic by-products, called postbiotics.

These postbiotic substances help to modulate many aspects of the host metabolism and immune system [5]. Optimised metabolic function will result in greater energy production for power output, whilst a stronger immune system helps to prevent illness.

The effects of a healthy gut microbiome on strength, power, and speed output can largely be attributed to the indirect maintenance of good health, and subsequently, the ability to optimally train and compete [5]. Micronutrients have a range of unique and diverse functions within the body and are required for a vast number of metabolic pathways.

At Radix, we strive to create the best quality products for the best possible performance. Sourced from all-natural, quality ingredients, our meals are made to provide the key elements of nutrition to ensure your body can perform at its absolute best.

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What is metabolic performance? Protein for metabolic performance. Carbohydrates for metabolic performance.

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