Male athletes training to build strength and power follow a disciplined training program. One of the most important factors to the overall success of a strength and power training program is proper nutrition. A healthy diet supplies the nutrients, vitamins, minerals and macronutrients necessary for energy during the workout and recovery after the workout.
Hydration
Strength and power athletes require adequate amounts of hydration before and during workouts. Limiting the effects of dehydration during workouts lasting longer than one hour can improve overall performance. According to the National High School Athletic Coaches Association, losing only 2 percent of your bodyweight in fluid during a workout can decrease performance. Consume at least half your bodyweight (in pounds) in fluid ounces of water every day and an additional 4 to 8 oz every 10 to 15 minutes during a workout. Hydration can typically be supplied with water but long, high-intensity workouts in warm weather require electrolytes--minerals that improve muscle function and prevent cramping. Electrolytes can be supplied from sports drinks or electrolyte supplements.
Post-Workout
Post-workout nutrition is one of the most important meals for the strength and power athlete. A post-workout nutrition shake consisting of carbohydrates and protein should be consumed as soon as possible following the workout and within 30 minutes. Supplement companies offer numerous convenient post-workout nutrition options such as protein bars and ready-to-drink shakes. The goal of post-workout nutrition is to refuel muscle energy stores and provide nutrients necessary to promote muscle growth and speed up the recovery process.
Protein
According to Melvin H. Williams, Ph.D., protein is the most important macronutrient for the strength and power athlete. Without a sufficient amount of protein, muscle breakdown can occur along with decreased immunity and increased recovery times. Consume 1g of protein per pound of bodyweight. For example, a 200 lb athlete requires 200g of protein per day. Recommended sources of lean protein include eggs, chicken, turkey, lean red meat, salmon, tuna and other fish. Spread the protein evenly in every meal throughout the day. Protein supplements can be used if the daily protein recommendations aren't achieved through whole foods.
Balance
Strength and power athletes require a balance of carbohydrates, protein, fat, vitamins and minerals to perform at a top level. Carbohydrate consumption should consist of at least 2g per pound of bodyweight and should come from whole grains, fruits and vegetables. Healthy fats provide energy and fuel for workouts and can be consumed in peanut butter, almonds, sunflower seeds and other nuts. Male-specific multivitamins will also supply the essential vitamins and minerals that promote muscle growth and tissue regeneration.
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