Question

How would the diet of a strength athlete differ from the endurance athlete? Explain in detail and include the metabolic pathways used for each type, strength and endurance. What are they trying to achieve through this diet to optimize their training outcomes?

Answer 1

DIET AND NUTRITION OF A STRENGTH ATHLETE -

Flexible dieting approach provides balance in nutrition and helps in acheiving the goal better .There are certain steps to keep in mind :

1. Determine the caloric intake-  16 calories/ pound body weight

• Start with 16 and thereafter increase depending on progress.

Protein = 4 calories/gm , Carbohydrates = 4 calories/gm , Fats = 9 calories/gm

2. Determine protein intake - 1 gm / pound of body weight

3. Determine carbohydrates and fats-  

• For strength athletes , there is no difference how much carbohydrates , fats are taken , as these are the nutrients which provides energy to fuel the workouts.

Below is the example of diet & metabolic requirements of a hypothetical strength athlete-

There is a hypothetical man named David

John's weight = 180 lb

• Determine the caloric intake = 16 x 180 = 2800 calories / day

Protein = 180 gm/day

• Calories from protein = 180 gm protein x 4 cal /gm = 720 calories from protein
• Calories left for carbohydrates and fats= Total calories- protein calories = 2800 - 720 = 2160 calories

If he wants equal distribution of carbohydrates and fats-

• 2180 / 2 = 1080 calories
• 1080 calories equivalent to carbohydrates = 270 gm (1080/4 calories per gm of carbohydrate )
• 1080 calories equivalent to fat = 120 gm (1080/9 calories per gm of fat)

Final Results -

• 2800 calories
• Protein-180 gm
• Carbohydrates- 270 gm
• Fat- 120 gm

DIET AND NUTRITION OF AN ENDURANCE ATHLETE-

Carbohydrates- 3-4 gm of carbohydrates/kg of body weight (on normal traiming days)

- 10-12 gm carbohydrate /kg body weight ( on intense training days)

• On the day of the event- 2-4 gm carbohydrate /kg body weight should be taken few hours prior to starting

Protein- 1.8 - 2 gm protein /kg body weight (should always consume)

Example - A man weighing = 180 lb with 10% body fat carries approximately 160 lbs of lean body mass

• requires 80-120 gms of protein per day .

Fat- 0.8- 1 gm /kg body weight (always consume )

• Aim for fat intake- 20% on normal training days

  - 15% on intense training days

Hydration (Daily fluid intake recommendations)-

• Male- 3.7 Litres /day
• Female- 2.6 Litres /day