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Research Review: Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding – by Slater & Phillips (2011)

December 3, 2018

Well, this is an old paper! 2011! It’s nice to know that a lot more nutrition research has been done in the space of strength sports since this time, as one of the key highlighted factors in this paper was that endurance sports had enjoyed so much more attention in the preceding years!

A couple of takeaways that still ring true and have stood the test of time:

  1. Correct total daily protein intake targets are incredibly important, but you can be achieving even more gains muscle mass or muscle repair if you ALSO focus on distribution of protein intake (spread it out over the day and ensure you have some post-training) and if you focus on the source of dietary protein (animal sources are considered optimal).
  2. A single resistance training session can result in a substantial decrease in muscle glycogen (our storage form of carbohydrate in the muscle), therefore, carbohydrate intake should be optimised at critical time points (before, during and after exercise).

Hope you enjoyed a couple of simple tips from this paper!

 

The full paper can be found here: Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding.

 

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