Energy Requirements of Strength/Power Athletes: Part 1

Daily energy requirements are divided into three areas; Basal metabolic rate (BMR), activity and thermal effect of food. Of the three BMR uses the most, approximately 60-70% of the total calories used each day. BMR accounts for calories (Kcal) used for the function of the organs, tissues such as the heart, lungs, skin or brain as well as muscle mass. BMR is determined by age, gender, body size and composition. The daily activity accounts for walking, work related activity as well as training or exercise. The Thermal Effect of food is the energy the body uses to digest and absorb food.

There is no better place to start talking about nutrition and strength/power athletes than protein. Numerous studies indicate numerous findings regarding protein timing, quality, source, amino acid uptake, you name it there’s a study. The best information is still a strength/power athlete needs about 1.5-2 grams of protein per kilogram (2.2 pounds=1 Kilo) of weight per day. That works out to about 12-15% of the total Kcal intake per day.

The last word on protein is to include some form both pre- and post-workout for lean muscle mass gain.