Want to sprint faster, lift heavier, throw farther, or flex bigger? Strength sports—sprinting, Olympic weightlifting, powerlifting, throwing events (javelin, discus, shot put, hammer), and bodybuilding—demand explosive power and muscle might. A 2011 review by Gary Slater and Stuart M. Phillips in Sports Medicine dives into the nutrition playbook for these athletes, showing it's not just about eating big but eating smart. Whether you're chasing a PR or a podium, nailing your diet can fuel training, speed recovery, and hit competition goals. Let's break it down and see how Easy Reps can track your way to greatness.
Strength Sports 101: Power Meets Muscle
Strength athletes live for power relative to body weight—think a sprinter blasting off the blocks, a weightlifter snatching double their mass, or a bodybuilder posing with shredded symmetry. Resistance training is the backbone, but the focus shifts: sprinters and throwers mix sprints and Olympic lifts with technical drills, powerlifters grind heavy squats and deadlifts, weightlifters perfect explosive cleans, and bodybuilders crank volume for size. Training flips from high-volume, high-force lifts (think 5x10 squats) to low-rep, high-speed moves (3x3 snatches) as competition nears, boosting neural power over pure hypertrophy.
Nutrition's job? Fuel those sessions, recover fast, and tweak body comp—hitting weight classes for lifters or chiseling definition for bodybuilders. Total energy intake is huge—muscle burns calories—but relative to body mass, it's not wild compared to endurance jocks. The trick is timing and balance, not just piling on plates.
Energy and Macros: The Big Picture
Strength athletes eat a lot—think 4000-6000 calories daily for a 200-lb lifter—but per kilo, it's 44-50 kcal/kg, less than the 50-60 kcal/kg endurance runners gulp down. Why? Bigger bodies burn less per pound at rest. Slater and Phillips note intakes often fall short of the 44-50 kcal/kg guideline—lifters and throwers hover at 35-45 kcal/kg, bodybuilders at 40-50 kcal/kg. It's enough to sustain muscle, but optimizing when you eat matters more than raw totals.
- Carbs (4-7 g/kg): Glycogen powers lifts—drop it 24-40% in one session. High-rep bodybuilding cuts deepest, but even sprints and cleans tax stores. Surveys show lifters and throwers at 3-5 g/kg, bodybuilders at 4-7 g/kg—below the 6 g/kg mark for men (less for women). More carbs could boost output, but big athletes balance this with protein and fat needs.
- Protein (1.6-1.7 g/kg): Double the sedentary norm, and most hit it—1.8-2.5 g/kg is common. Excess (over 2 g/kg) just burns off, not building extra muscle. Timing trumps total—more on that soon.
- Fat (20-35% of calories): Often high (30-40%), skewed to saturated fats from meat-heavy diets. Swapping some for unsaturated fats (nuts, avocado) could lift energy without slashing carbs.
Easy Reps tip: Log your daily kcal and macros—aim for 44 kcal/kg, 4-7 g/kg carbs, 1.6-1.7 g/kg protein. See if you're short and tweak accordingly.
Training Fuel: Timing is Everything
Resistance training leans on phosphagen (ATP-CP) and glycogen—fatigue hits from depleted stores, acidosis, or neural burnout. Slater and Phillips highlight three nutrition goals: fuel workouts, recover fast, and adapt (grow stronger or bigger). Here's how:
- Pre-Workout (1-2 hours before): Carbs (1 g/kg) prime glycogen—think 80g (a big bagel) for a 180-lb lifter. Studies show it boosts work capacity in long, high-volume sessions (e.g., 10 sets of squats). Add 20g protein (a shake) to kickstart synthesis. Log it in Easy Reps—did that oatmeal + whey combo lift your reps?
- During (for 60+ min sessions): Sip 0.5 g/kg carbs (40g for 180 lbs)—a sports drink works. It's clutch for bodybuilders or throwers stacking lifts with sprints. Track hydration too—start euhydrated; even 2% dehydration tanks output.
- Post-Workout (0-30 min after): Slam 0.8 g/kg carbs + 0.4 g/kg protein (64g carbs, 32g protein for 180 lbs)—a shake with dextrose and whey nails it. Carbs refill glycogen; 20g protein maxes synthesis. Studies show this combo beats either alone, cutting carb needs from 1.2 g/kg. Log recovery meals in Easy Reps—watch glycogen bounce back.
Why timing? Pre- and during-carbs fight fatigue; post-protein flips repair into overdrive. Strength gains lean on neural tweaks, but glycogen keeps you pushing.
Recovery Hacks: Beyond Macros
Heavy lifts—especially eccentric ones (lowering a deadlift)—tear muscle and drain glycogen. Recovery isn't just food:
- Carbs + Protein: Post-workout co-ingestion cuts muscle damage and soreness (think less hobbling after leg day). Track 5-hour recovery in Easy Reps—0.8 g/kg/h carbs + 0.4 g/kg/h protein matches 1.2 g/kg/h carbs alone.
- Soreness Busters: Branched-chain amino acids (BCAAs) or proteases might ease DOMS, but evidence is shaky—stick to protein timing for now.
Log soreness in Easy Reps—did that 20g BCAA shot post-squat help? Data beats guesswork.
Supplements: What Works?
Strength athletes love supps—protein powder, creatine, caffeine top the list. Slater and Phillips sift the hype:
- Creatine Monohydrate: 3-5g daily boosts hypertrophy and power—proven. Load it (20g/day, 5 days) or go slow—track strength gains in Easy Reps (e.g., squat 1RM up 10 lbs).
- Protein Powders: Convenient for 20g post-lift—whey's fast, casein's slow. Log timing—did whey spike recovery?
- Caffeine: 3-6 mg/kg pre-lift (240-480mg for 180 lbs) lifts strength—think a strong coffee. Test it in Easy Reps—did that espresso push your bench?
- Multivitamins: Common but not game-changers—skip unless deficient.
Beware mags and gym bros—stick to science-backed picks and log results.
Competition Crunch: Making Weight and Peaking
Sprinting and throwing lean on single max efforts—energy's rarely a limiter. Focus on gut comfort and avoiding taper bloat. But lifters and bodybuilders face weight classes:
- Lifters (2-hour weigh-in): Drop 2-3% via low-residue meals (white rice, lean meat) and fluid cuts 24-48h out—rehydrate post-weigh-in. Log a trial run in Easy Reps—did 2% cut tank your clean?
- Bodybuilders (weeks out): Slash fat, keep muscle—up protein to 2 g/kg, ease carbs to 3-4 g/kg. Track mass and definition—did that 12-week cut hold your biceps?
Both need lean mass—severe cuts risk power. Test strategies early—Easy Reps charts the fallout.
Physique Matters
Muscle mass drives lifts—weightlifters and throwers pack it with low fat for power-to-weight. Bodybuilders max size and symmetry—taller, broader frames win. Log body comp in Easy Reps—did that bulk add 5 lbs lean or just fluff?
Putting It Together: Your Plan
- Daily Base: 44-50 kcal/kg, 4-7 g/kg carbs, 1.6-1.7 g/kg protein, 20-35% fat. Adjust per phase—bulk up off-season, cut pre-comp.
- Training Days: Pre (1 g/kg carbs, 20g protein), during (0.5 g/kg carbs if long), post (0.8 g/kg carbs, 20-32g protein).
- Supps: Creatine (5g), caffeine (3-6 mg/kg), protein (20g post).
- Comp Prep: Trial weight cuts—log energy, macros, and lifts.
Newbies: Start simple—40 kcal/kg, 5 g/kg carbs, 1.6 g/kg protein. Vets: Time nutrients—track a 10% strength jump with UP and pre/post fueling.
Why Easy Reps Rules This
Log macros, supps, and lifts—did 6 g/kg carbs lift your snatch? Test caffeine—did 400mg push your deadlift? Chart cuts—did 2% drop keep your power? Easy Reps turns science into PRs.
Final Rep
Slater and Phillips show strength nutrition isn't just "eat big"—it's timing carbs and protein around lifts, hitting 1.6-1.7 g/kg protein, and testing supps like creatine. Read the full scoop at Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding and fuel your next win. With Easy Reps, you're not guessing—you're growing.