Everyone wants to be faster. We dedicate hours upon hours to reading and researching ways to improve technique, power output, and the effectiveness of our training modalities. And while we all admit the importance of nutrition and its application to speed and athletic performance, we spend little time on this area that could give us a level up on our competition.

Enter the Fueling Speed Hierarchy, nutritional items with a direct application to speed. Nutritional strategies have a range of important benefits when we look at optimizing speed and power output, whether providing fuel for our energy systems and the brain and central nervous system, assisting with muscle protein synthesis, promoting optimal body composition, aiding in muscular contraction and nerve conduction, or playing a role in injury prevention.

This article will discuss the five nutritional practices I believe have the biggest impact on helping athletes improve their strength, power, and explosiveness in ways that translate to increases in speed:.

It is important to note that while nutritional interventions for a singular sprint are poorly represented in research, the training required for that single race—including lifting, plyometrics, speed drills , and repeat sprint training—is impacted immensely by nutrition strategies.

We also know that speed and power have commonalities across many sports that include intermittent maximal efforts, including an explosive first step in volleyball, a breakaway in soccer, stealing a base in baseball, and driving to the hoop in basketball.

Knowing the causes of central CNS and peripheral muscular fatigue in these maximal, short-duration training and competition scenarios allows us to better identify the nutritional strategies that can help support optimal speed and power output. Muscularly, multiple energy systems will be utilized during an intermittent sport: primarily, the ATP-CP for individual explosive outputs and repetitive efforts with sufficient recovery and anaerobic glycolysis for repetitive efforts with incomplete and insufficient recovery obviously along with aerobic for long competitions and active recovery during low-intensity breaks in the action.

However, fueling is not just about energy systems. For speed, the central nervous system also needs the correct nutrient substrates due to the highly coordinated, neurologically demanding, and focused nature required for optimal expression.

The goals of performance nutrition interventions as they pertain to speed then become providing the most economical energy system fuel that will meet the demands of the sport or event and ensuring there are adequate substrates available to fuel optimal performance.

Below, we will discuss in greater detail each of the five nutritional strategies I have identified to positively impact speed and power development and performance. When it comes to performance nutrition, carbohydrates are king. They are extremely pertinent to speed and often overlooked in favor of viewing fuel as simply muscular energy, but the fact is that the brain and CNS prefer to run on glucose, and carbohydrates play a significant role in neurotransmission and cerebral metabolism.

Based on this fact alone, we can see where they would play a substantial role in sprint performance and speed development; on top of that, they are the primary fuel for our anaerobic energy system while also being the most efficient and economical substrate available.

Carbohydrate depletion leads to fatigue, which would typically be thought of as occurring in a longer duration sprint through the reduction of glycolysis. But did you know that this depletion can also lead to reductions in sport-specific skills, decreased work rates, and impaired concentration?

These are all factors that need to be locked in for improvement in a refined and complex motor skill such as sprinting. In fact, at the neurological level, a reduction in available glucose inhibits CNS and neuromuscular coordination and efficiency, potentially leading to decrements in motor skills and increased perception of fatigue!

Video 1. Speed training. So how do we address this? We know that our storage capacity for glycogen is approximately grams in the muscle and grams in the liver. Carbohydrates also help spare protein instead of it being oxidized, allowing it to be used for muscle protein synthesis, which is vital for speed training adaptations discussed in more detail below.

While body composition is influenced by multiple factors, carbohydrate and protein intake discussed in the next section can be manipulated within the total energy intake to support these goals.

When looking to gain fat-free mass in a speed athlete, the objective should be to optimize the power-to-strength ratio as opposed to gaining absolute strength and size. When changes in body composition are warranted and could help the athlete optimize performance, they should be done in the off-season or early pre-season to avoid any possible decrements to performance.

We will discuss body composition further in the next section. Carbohydrate needs vary based on body size, lean mass, and sport and training demands, but current recommendations support athletes consuming between 4 and 12 grams per kilogram of body weight daily to help optimize performance.

Within these daily needs to support glycogen storage levels, we can look at specific nutrient timing to best support training, competition, and recovery. In the pre-training window, athletes should seek to consume 1—4 grams of carbohydrates per kilogram of body weight one to four hours pre-training.

In the window directly pre-training 15—30 minutes out , an easily digested, simple carbohydrate item can provide a source of glucose and aid in glycogen sparing, leaving that fuel for anaerobic glycolysis and preventing protein oxidation for optimal MPS.

In the post-training window, we aim to replenish glycogen stores used during training or competition. Athletes should seek to consume 1—1.

The role of carbohydrates intra-training as they pertain to speed is not limited solely to glycogen sparing. This has been demonstrated mostly in to minute activities e. If carbohydrates are the king of performance nutrition, protein is the queen.

Protein serves as a substrate but also a trigger for the synthesis of contractile proteins through a process known as muscle protein synthesis MPS. This process is critical in creating the training adaptations we are looking for in speed development training, and protein itself can serve as a trigger for those metabolic adaptations we seek.

Like carbohydrates and dietary fats , protein has a direct effect on body composition—not only through its contribution to total energy intake but also in the maintenance of lean body mass on a hypocaloric diet. If body composition changes are warranted to optimize performance remember, body comp and body weight do not accurately predict performance , keeping protein levels higher can help maintain lean mass while in a caloric deficit to see body fat reductions.

Recommendations for protein intake when reducing total calories to make body composition changes range from 2. Daily protein intake for athletes is currently set at 1. Most literature supports an ideal range of 1.

Protein timing throughout the day is important to optimize MPS. The majority of protein intake in regard to training is focused in the post-window. However, pre-training protein consumption can aid in satiety to lower the physiological hunger experienced during training and competition.

During training, protein consumption can help spare amino acids from being oxidized, leaving them available for MPS. To do this they eat extra carbohydrates and exercise to energy depletion several days before an event. To "carbohydrate load" before an event:.

Some endurance athletes believe that following this carbohydrate-loading regimen will ensure that muscles loaded with unused glycogen will be available to work for longer periods of time during competition.

Consult your doctor for advice before trying a carbohydrate-loading diet. No MD referral needed for most insurances. Call today to schedule. Orthopedic Therapy. Sports Performance. Pelvic Floor. Our Team. New Patient Intake Forms. January 25, Hydration Water is the most important nutrient for athletes.

Stay hydrated by drinking plenty of fluids before, during, and after exercise. The following tips will help you stay hydrated: Drink small amounts of water frequently rather than large amounts less often.

Drink cool beverages to lower your core body temperature and reduce sweating. Track your sweat loss by weighing yourself both before and after exercise. For every pound lost through sweat, drink 16 to 24 oz. of water. Your body weight should be back to normal before your next workout.

Pay attention to the amount and color of your urine. A large volume of clear urine is a sign that you are well-hydrated.

Smaller amounts or dark yellow urine can indicate dehydration. Fuel Sources A balanced diet is another key to sports nutrition. Carbohydrates are found in many foods, including: Fruits Vegetables Pasta Bread Cereal Rice Eating fruit, or another food high in carbohydrates, will help you maintain energy during competition.

The following tips will help you maintain carbohydrate fuel so that you can stay energized and perform at your best: Start your exercise or competition with glycogen-loaded muscles by eating carbohydrates for at least several days before the event.

To replenish energy and delay fatigue, eat additional carbohydrates when you exercise or compete for longer than one hour. Proteins are found in many foods, including: Meat Fish Poultry Eggs Beans Nuts Dairy products Proteins give your body the power to build new tissues and fluids among other functions.

The amount of protein you need depends, in part, on your: Good sources of protein include meat, cheese, eggs, and nuts Level of fitness. Physically active people need more protein than those who do not exercise.

You also need more protein when you start an exercise program. Exercise type, intensity, and duration. Endurance athletes often burn protein for fuel, as do bodybuilders and other athletes who perform intense strength-building activities.

When it comes to a powerlifting diet, meal frequency is individual and depends on your daily schedule and how often you like to eat. Some people prefer to eat fewer, larger meals throughout the day. Others feel better eating smaller meals more often because it helps them control their hunger levels.

But at the end of the day, eating enough calories is more important than how often you eat. That said, nutrient timing is important to consider as a powerlifter, as it can affect your workouts and recovery.

A high-carb, moderate-protein pre-workout meal around one to three hours before training can give you energy and start muscle protein synthesis the process of building new muscle. Common recommendations are 0. If your powerlifting workouts last more than minutes, an intra-workout drink with fast-digesting carbs such as dextrose can prevent you from fatiguing too quickly.

The carb content of your intra-workout beverage can range anywhere from grams, depending on the length and intensity of your workout. Carbs and protein are also important to prioritize after working out because they help repair muscle damage and replenish glycogen stores. You may have heard of the anabolic window — the post-training window in which you should consume nutrients to help with muscle growth.

People previously believed this window was just minutes after training. However, recent research suggests that it may actually be several hours. This allows your body to digest the food and provides a steady supply of energy throughout your training session.

The only exception to this is if you work out first thing in the morning without eating beforehand. In that case, eating immediately after training can help prevent muscle tissue breakdown.

While individual needs vary, research suggests that at least grams of protein and 0. The fitness industry, as a whole, loves to convince people that they need multiple supplements to support their athletic performance and overall health. As a powerlifter, you have higher protein needs than a non-active individual.

Because of that, you may struggle to hit your protein targets through food alone. It can help aid recovery and prevent muscle breakdown as you sleep. Creatine is an amino acid found naturally in the body and in various food sources, such as red meat.

The recommended dose of creatine is grams per day. Therefore, creatine supplementation is beneficial for powerlifters. There are many forms of creatine, but creatine monohydrate is recommended most often.

It is the most widely researched, and its efficacy has been proven in many research studies. Some studies suggest taking creatine immediately after training to help boost recovery.

In general, though, taking creatine consistently over the long term is more important than when you take it during the day. Caffeine can help give your body the energy it needs to get through a hard powerlifting session.

For best results, take caffeine about 60 minutes before training. Common forms of caffeine are coffee, pre-workout supplements, and caffeine pills. Dosages of milligrams per kilogram 1. If you are sensitive to caffeine or work out at night, look for a stimulant-free pre-workout.

Many powerlifters find it easy to eat properly leading up to a powerlifting meet but struggle with meet-day nutrition. Several variables can affect how you eat on competition day, such as the timing of your weigh-in and whether you had to cut weight to compete in your desired weight class.

However, there are some general guidelines to follow to ensure success on the platform, and one important factor to consider is overall caloric intake. Keep your meals light before your weigh-ins. This is especially important if you had to cut weight to fall into a lighter weight class or your body weight is already close to the upper limit of your weight class.

The contents in your stomach can affect your scale weight, and eating too much before weighing in can cause you not to make weight.

If your weigh-in is first thing in the morning, you may want to wait until afterward to eat your first meal. If your weigh-in is later in the day, you may choose to eat one or two small meals before to begin fueling your body. Prioritize carbohydrates. Carbs are essential on meet day.

A high carb intake can give you the energy you need to max out on the platform and aid recovery between attempts. Keep your protein intake moderate. It can prevent you from feeling hungry since it's a satiating macronutrient, but you don't want to feel so full that you can't eat enough carbs.

Limit your fat and fiber intake. Fat and fiber can slow the digestion of other nutrients, making it difficult for your body to get the carbs it needs to fuel your performance.

They can also make you feel sluggish or bloated, which can affect how you feel during your attempts. Stay hydrated.

Sipping on water and sports drinks during your meet helps prevent dehydration, which can negatively impact your performance.

The electrolytes in sports drinks also help replenish what you lose through sweat. Powerlifters prioritize nutritious foods, such as lean proteins, whole grains, fruits, vegetables, and healthy fats, so they can stay within their desired weight classes and optimize their training and recovery.

They may eat sugary foods like candy to provide immediate energy during training or enjoy fast food occasionally, but those foods do not make up the bulk of their diets.

Being deficient in fruits and vegetables WILL affect your energy levels, sleep, stress, and therefore your lifts.

High-fat, greasy foods are subpar for fueling strong pulls and big squats. Powerlifters, like bodybuilders , eat high amounts of protein and carbs for muscle growth, energy, and recovery. However, powerlifters eat more for performance, while bodybuilders eat more for aesthetics.

As such, powerlifters may eat more than bodybuilders and be more flexible with their diets. Bodybuilders tend to be more strict with their daily calorie and macro targets in order to build lean muscle mass and achieve their desired physique.

Powerlifters do not eat whatever they want. A well-balanced diet with lean proteins and high-quality carbs and fats can boost their performance and aid recovery. In line with the powerlifter's diet, proper meal timing is crucial for optimizing strength gains and overall performance in powerlifting.

A proper diet is especially important for powerlifters who have to cut weight to compete in a lower weight class.

Powerlifting diets require a higher protein intake than the average person. Lifting weights induces muscle tissue damage, and protein helps repair it. Nutrition for strength training can be tricky, but following the guidelines above can help you power through your workouts and perform your best in your next powerlifting meet.

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