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Macronutrient Distribution For Strength And Power Athletes

The general rule for macronutrient distribution for strength and power athletes is approximately 12-15% of calories from protein, 55-60% from carbohydrates, and 30% from fats. With an additional consideration of less than 10% of those fats being saturated, meaning processed or typically solid at room temperature.

It is important to remember that although these are general guidelines there are also individual differences. These ratios will provide enough protein to promote muscle recovery and strength increases, enough carbohydrates to ensure adequate glycogen stores, and fats to enhance muscular storage and hormone balances.

Anywhere between 1.5-2.0g/kg/day of protein alongside an adequate amount of the right carbohydrates and healthy fats will assure an effective diet for a power athlete.

Content by @scuhlir


Nutritional needs of strength/power athletes. (n.d.). ​Essentials of Sports Nutrition Study Guide​, 253-269.


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