Nutrition Guide for Strength & Power Athletes

What an athlete eats and drinks before, during, and after competition plays a crucial role in performance, recovery and long-term progress. Proper pre- and intra-competition nutrition can enhance energy levels, focus, and endurance; while post-event fueling is essential for muscle repair, glycogen replenishment, and overall recovery. Over time, and athlete’s daily dietary habits will significantly impact their strength, power output, and ability to perform at their peak in both training and competition. In this post, we’ll break down how to structure nutrition for strength and power athletes to maximize performance and recovery.

The Role of Carbohydrates & Protein

Athletes in strength and sports rely heavily on blood glucose and glycogen for energy. Since a single bout of resistance training can significantly deplete glycogen stores, replenishing carbohydrates post-workout is essential for optimal recovery and performance in subsequent training sessions. The amount of carbohydrates needed varies based on factors such as training intensity, session duration, body weight, muscle mass, and pre- and intra-workout nutrition. A good rule of thumb is 2-3g of carbohydrates per lb. body weight per day.

Consuming 30-100g of high-glycemic carbs post-training helps reduce muscle protein breakdown.

Protein intake plays a pivotal role in muscle repair and growth. While carbohydrates do not directly stimulate muscle protein synthesis (MPS), they help reduce acute muscle protein breakdown post-training. Research shows that consuming 20-25g of high quality, leucine-rich protein post-exercise maximizes MPS, while older adults may require up to 40g for the same effect. Over time, consistent post-workout protein intake supports muscle hypertrophy and recovery.

Strength athletes should aim for 1-2g of protein per pound of body weight. This can be met through lean meats, eggs, dairy or plant-based proteins.

Daily Protein Distribution & Meal Timing

Resistance training increases muscle sensitivity to amino acids for 24-48 hours post-exercise, making protein intake at regular intervals crucial for sustained muscle repair and growth. Because the anabolic effect of a meal lasts 3 to 5 hours, athletes should aim for 20-30g of protein per meal, spacing their meals every 3 to 4 hours for optimal recovery.

Macronutrient Breakdown for Strength Athletes

A general macronutrient split for resistance training athletes:

• 40% total calories from carbohydrates

• 30% total calories from protein

• 30% total calories from fat

Key Considerations for Nutrition Planning

Protein Intake:

• Strength athletes should consume at least 1g of protein per pound of body weight daily.

• Elite athletes may benefit from up to 2g protein per pound of body weight.

• If training fasted, aim for 20-25g of protein within 30 minutes post-workout to minimize muscle breakdown.

• Gradually increasing protein intake over time can help prevent bloating or digestive discomfort.

Carbohydrates for Strength & Recovery

• Consuming 2-3g carbohydrates per pound of body weight prepay supports performance.

• Post-training, 30-100g of high-glycemic carbs can aid in reducing muscle protein breakdown, especially if training was done fasted.

Hydration & Endurance:

• Prevent water losses exceeding 2% of body weight to maintain muscular endurance.

• During prolonged training or competition, consider a carbohydrate-electrolyte drink to delay fatigue and enhance performance.

Weight Gain & Fat Loss Strategies

Building Muscle & Strength

For athletes looking to increase muscle mass during the off-seasoning, consuming an additional 500 calories per day is a practical guideline. This can be achieved by:

• Increasing meal frequency and portion sizes.

• Selecting calorically dense, nutrient-rich foods

• Ensuring protein intake remains at or above 1g per pound of body weight per day.

A high protein diet (at least 25% of total calories) has been shown to favor lean mass gain over fat accumulation. Additionally, creatine monohydrate supplementation is widely recognized for sale increasing lean body mass and enhancing performance.

Losing Weight & Maintaining Strength

Athletes looking to cut weight while preserving muscle should:

• Maintain a moderate 500-calorie deficit per day

• Increase protein intake to 1.5g per pound of body weight to minimize muscle loss

• Prioritized sustained adherence over extreme dieting approach

A Note on Rapid Weight Loss

Rapid weight loss - beyond what is naturally achieved through diet and training - is a common occurrence in strength sports due to weight classes. However, water manipulation is a very precise science and can significantly impact an athlete’s performance, recovery, and overall health.

If you are planning on undergoing a water cut, it is recommended that you consult a coach and nutrition professional before implementing any weight-cutting strategies to ensure safe and effective execution.

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Whether you’re looking to build muscle, cut weight, or optimize strength performance, strategic nutrition is key. Fueling your body with the right balance of protein, carbohydrates and fats — along with proper hydration and meal timing — will allow you to perform at your highest level. Remember, small, consistent changes in your nutrition will lead to long-term progress and success in your strength journey.

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Want to go beyond the basics?

Understanding macronutrients is step one — knowing how to apply them to your goals is where the real progress begins. Whether you’re chasing strength, fat loss, performance or just more energy day-to-day, I’ve got tools that can help.

• One on One Nutrition Coaching: Personalized macros, weekly check-ins, and support to help you stay consistent—without cutting your favorite foods.

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• One-Time Macro Consultation: Perfect for independent go-getters — includes customized macro targets, a meal planning template, grocery guide, and at least 5 macro-friendly dinner recipes to get you started strong.

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