Role of Sport Science in Performance Enhancement: Strength ...€¦ · Role of Sport Science in...

89th Annual Meeting | Optimization of Human Performance | September 12 – 14, 2019 |Bellevue, Washington

Role of Sport Science in Performance Enhancement: Strength, Conditioning & Nutritional Considerations

Richard B. Kreider, PhD, FACSM, FISSN, FACN, FNAKProfessor & Executive Director, Human Clinical Research Facility

Director, Exercise & Sport Nutrition LabDepartment of Health & Kinesiology

Texas A&M University

[email protected]

essentialsofsportnutrition.comhcrf.tamu.edu


The Foundation of Performance

• We all marvel when we see athletes break records and do what was once thought impossible.

• When we see the cumulative efforts of sustained excellence.


The Foundation of Performance

• Behind every athlete, team, victory and celebration, there are coaches and support staff who spend countless hours helping athletes and teams be successful.

• In high-level sport, success is often determined by how effective support staff and coaches were in applying the latest science and psychology to peak performance.


Performance Enhancement Team

• Optimizing athletic performance requires professionals from a number of areas working together to improve individual and team performance.

• Teams that have developed a multi-disciplinary approach to optimizing performance and athlete care generally experience greater long-term success.

• Strength, conditioning and nutrition serve as the foundation in preparing athletes to perform to the best of their ability.

Peak Performance

Coaching

Sport Psychology

Team Analytics & Biomechanics

Athletic Training & Sports Medicine

Performance Nutrition

Strength & Conditioning

Team Support Personnel• Athletic Administration• Operations & Facilities• Equipment Managers• Travel & Logistics• Communications & Video• Academic Support• Marketing & Event

Management


Relationship of Training & Nutrition to Performance

Perf

orm

ance

Training Volume/Intensity

Undertraining/Poor Diet

Optimal Training/Diet

Overtraining / Inadequate Diet

Kreider RB. Essentials of Exercise & Sport Nutrition: Science to Practice (2019)


History of Strength & Conditioning

• Strength training dates back to 3,600 BC when Chinese emperors made subjects exercise daily and pass weight-lifting tests to enter military.

• Evidence that weight training was part of life in ancient Greece and India.

• Weight training books began to be published in the 16th century.

• Training methods of “strongman” like Eugen Sandow and Dr. Vladislav Krayevsky from Russia in the 19th century increased interest in strength training.

• Popularity of bodybuilders in the early to mid-20th

century helped popularize strength training and bodybuilding.

Siff MC. Supertraining. 2000Hale J. History of strength and conditioning science. Ezine Articles. 2006


History of Strength Coaching• Up to 1969, many coaches discouraged athletes from strength

training for fear it was detrimental to athletic performance. • Although some athletes lifted on their own, there were relatively

few strength coaches working with athletic teams and many were volunteers.

• In 1969, Boyd Epley was hired as the University of Nebraska’s first full-time strength where he quickly gained national notoriety as a successful strength coach after Nebraska won ’70 and ’71 national championship in football.

• In the 1970s, several other universities and a few professional teams began hiring strength coaches.

• In 1978, Epley and 76 other strength coaches founded the NSCA and worked to forge a profession for strength and conditioning specialists.

• Today, nearly every team employs full-time strength coaches and many universities have curriculum preparing students for careers in strength & conditioning.

Shurley JP, JS Todd. JSCR 26(12):3177-88, 2012.

Available December 2019


Principles of Strength Training

• Specificity

• Overload

• Progression

• Variation

• Diminishing Return

• Reversibility

Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual. 2012


Components of Strength & Conditioning

• Mobility and Flexibility Training Dynamic Warm-up Flexibility Training

• Periodized Resistance Training (2-8 weeks) Muscular Endurance Hypertrophy Phase Strength Phase Power Phase

• Cardiovascular Training• Core/Stability Training• Speed & Agility Training

Strength Training Variables• Sets per exercise• Reps per exercise• Rest between sets• Load (% 1RM)

Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual.NSCA Foundations of Fitness Programming. 2015


Periodization

• Macrocycle (52 weeks)• Mesocycle (2-12 Weeks)

General Physical Preparation Phase Specific Preparation Phase Pre-Competitive Phase Competitive Phase Peak Phase

• Microcycle (1-2 Weeks) Smaller training cycles

• Individual Training Sessions Exercises, hours, minutes Different types of training

Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual.NSCA Foundations of Fitness Programming. 2015


Periodization PhasesMuscular Endurance

Muscular Endurance Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks 2-4 weeks

Sets per Exercise 1-3 ≥3 ≥3

Reps per Set 10-15 10-15 10-25

Rest between Sets ≤30 seconds ≤30 seconds ≤30 seconds

Load/Intensity (% 1 rm) 65% 70% 75%

Volume/Intensity Relationship Moderate/Low Moderate/Low Moderate/Low

Sands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual.


Periodization PhasesHypertrophy

Hypertrophy Variables Beginner Intermediate Advanced



Reps per Set 8-12 6-12 6-12

Rest between Sets 30s –1.5 min 30 s–1.5 min 30s–1.5 min

Load/Intensity (% 1 RM) 67-80% 67-85% 67-85%

Volume/Intensity Relationship Moderate/Moderate Moderate/Moderate Moderate/Moderate



Periodization PhasesStrength

Strength Training Variables Beginner Intermediate Advanced



Reps per Set ≤6 ≤6 ≤6

Rest between Sets 2-5 min 2-5 min 2-5 min

Load/Intensity (% 1 RM) ≥70% ≥80% ≥85%

Volume/Intensity Relationship low-high low-high low-highSands WA, JJ Wurth, JK Hewitt. NSCA Strength and Conditioning Manual.


Periodization PhasesPower

Power Variables Beginner Intermediate Advanced

Duration 2-4 weeks 2-4 weeks

Sets per Exercise - 1-3 3-6

Reps per Set - 3-6 1-6

Rest between Sets - 2-5 min 2-5 min

Load/Intensity (% 1 rm) - 30-60% 30-70%

Volume/Intensity Relationship - Low/High Low/High



Training Session / Microcycle Options

• Single-set system: performing one set of a given exercise (as opposed to performing multiple sets)

• Multiple-set systems (standard exercise order): performing multiple sets of an exercise before moving on to subsequent exercises

• Complex set: combining a strength exercise followed by a power exercise (e.g., squats followed by depth jumps)

• Compound set: performing 2 – 3 exercises for similar muscle groups

• Circuit training: performing one set of multiple exercises before repeating

• Supersets: performing alternating exercises for opposing muscle groups

• Pyramid loading: increasing training load progressively and then decreasing

• Drop sets: performing a set to muscular failure with a given load and continuing immediately with additional sets at a lighter load

• Heavy negatives: performing eccentric-only work with a load greater than concentric 1RM

• Forced reps: performing additional reps past volitional fatigue with the help of a spotter

• Cluster sets: also known as rest-pause sets, utilize inter-repetition rest intervals of 10 – 30 s

• Accommodating resistance: incorporating bands and chains to free weight exercises to exert isokinetic resistance throughout the full range of motion

• Partial range of motion: performing an exercise in partial ranges of motion to increase strength at a particular joint angle

NSCA Foundations of Fitness Programming. 2015


Speed and Agility Training

• Plyometrics Eccentric Phase Amortization / Transition Phase Concentric Phase

• Deceleration and Jump Training Jumps in Place Multiple Hops Distance Jumps

• Speed and Agility Reactive Speed Active / Acceleration Speed Frequency Speed Complex Speed


Speed and Agility Training

• Linear Speed Sprinting Technique Acceleration Sprints

• Agility Perceptual/Decision Making Factors Technical Factors Physical Factors Anthropometric Factors

• Interval Training Repeated Sprints Progressively Decreasing Work to Rest

Ratios (e.g., 1:10, 1:8, 1:6, etc.)


Impact of Strength and Conditioning

• Numerous studies indicate that incorporating these types of conditioning programs increase strength, power, speed, agility, and muscle mass in male and female athletes.

• Kraemer et al. (2003) reported that 9 months of RT increased FFM; anaerobic power; grip strength; jump height; 1-RM strength; serve, forehand, and backhand ball velocities in female tennis players.

• Smith et al. (2014) reported that nonlinear RT prioritized to specific athletic goals during off-season training in American football players promoted significant improvements in strength and power.

• Vantarakis et al. (2017) reported that 8-weeks of RT in naval academy cadets promoted significant improvements in 1RM strength, push-ups, abdominal crunches, time to complete 30-m distance, and time to complete the Navy Obstacle Course.


Davis Football Player Development Center

Aggie Soccer Data Analytics

Advances in Strength Training Facilities & Technology

https://twitter.com/AggieFootball/status/1137008561656074241

https://youtu.be/IeunsWcRmlI


History of Sport Nutrition

• Ancient Greek and Roman athletes reported to ingest whole grains, fruits, cheeses, wine diluted with water, and sporadic fish and meat.

• Spartan athlete Charmis purported to consume dried figs before competition.

• Long-distance runner Dromeus of Stymphalos purportedly ingested meat before events.

• Milo of Croton purported to eat “nine kilos of meat, nine kilos of bread, and nine liters of wine” before competition.

• Marathon winner of 2nd Olympic games reportedly consumed egg whites, brandy and strychnine (stimulant in small quantities) during the run.

Milo of Croton

Juzwiak CR. Rev. Nutr. 29(3): 201 6; Rawson E. ISSN 2019 Keynote Presentation; Applegate EA , LE Grivetti. J Nutri. 127(5) 869-73S, 1997



• Research linking nutrition to athletic performance began appearing in the literature in the mid 1800s.

• Michel Eugène Chevreul (1832) discovered creatine in muscle. • Justus von Liebig suggested that:

protein influenced exercise metabolism (1842); creatine increased in muscle 10 fold in foxes killed in chase (1847); consuming a meat extract that he developed (Liebig’s Extract of

Meat Company) could increase strength, performance, and health.• Sarokow (1863) and Sczelkow (1866) reported that increased

muscle creatine after work and tetanus.• First studies showing creatine ingestion (with and without

carbohydrate) increased muscle creatine, weight gain, and exercise capacity (1909 & 1912). Michel Eugène ChevreulJustus von Liebig




• Scandinavian studies in the 1920s and 1930s showed the influence of diet and use of carbohydrates and fats as substrates at rest and during exercise.

• During the 1940s – 1950s research into role of vitamins and minerals on health and exercise.

• Development of the muscle biopsy technique by Bergstrom in 1962 paved the way for studies to understand how macronutrient ingestion affects muscle glycogen, phosphagens, exercise capacity, recovery, and training.

• In 1965, Dr. Robert Cade and colleagues created Gatorade and showed that ingesting a GES helps prevent dehydration and improve performance.

• Studies conducted by Hultman, Bergstrom, Harris, Costill and others the 60s & 70’s provided the scientific foundation of sport nutrition.

• Over the last 50 years, there has been an explosion of research on the role of nutrition on exercise.



Professional Development of Sport Nutrition• Williams book in 1976 on nutritional aspects of physical activity

and athletics increased interest in sport nutrition. • During the 1980s, a number of academic programs added sports

nutrition courses to their curriculum. • In 1991, the International Journal of Sport Nutrition was launched

by Human Kinetics which was renamed the IJSNEM in 2001.• In early to mid-1990s, several teams and universities hired full-

time sport dietitians or partnered with sport nutrition research groups to provide support.

• In 2003, the International Society of Sport Nutrition was founded. JISSN (2004) – ISSN Review & Position Stands CISSN (2007) & ISSN-SNS (2015) Certifications

• In the early 2000s, several universities began exercise & nutrition PhD programs and/or sport nutrition MS programs.

• In 2009, the Collegiate and Professional Sports Dietitians Association (CPSDA) was founded.


Components of Sport Nutrition Program

• Assessment & Goal Identification Diet Body Composition Resting Energy Expenditure

• Nutrition Education & Cooking General Nutrition for Athletes Nutrient Timing Shopping & Food Selection Cooking Techniques Dietary Supplement Education

• Training Table Food Selection and Ordering Design Dining Hall Meal Plans Catered Meals / Snacks Travel Food Preparation and Planning

• Game Day Nutrient & Hydration• Recovery Nutrition

Science-Based, Safe, & Legal Supplements

Recovery Diet

Competition Nutrition & Hydration

Nutrient Timing

Energy & Macronutrient Sufficient Diet

Adapted from Kreider RB. Essentials of Exercise & Sport Nutrition: Science to Practice (2019)


Energy Needs

• General Fitness Training (e.g., 30 - 40 min/d; 3 d/wk) Exercise energy expenditure generally 200 – 400 kcals/workout

Energy needs can be met on normal diet (e.g., 1,500 – 3,150 kcals/day or about 30 -35 kcals/kg/day for a 50 – 90 kg individual)

• Moderate Training (e.g., 2-3 hr/d; 5-6 d/wk) Exercise energy expenditure generally 600 – 1,200 kcals/hour

Caloric needs may approach 40 – 70 kcals/kg/day (2,000 – 7,000 kcals/day for a 50 –100 kg athlete)

• Elite Athletes (e.g., 3-6 hr/d; 5-6 d/wk) Caloric needs are typically 70 – 90 kcals/kg/day (3,500 – 9,000 kcals/day for a 50 – 100

kg athlete) with energy expenditure in Tour de France reported as high as 12,000 kcals/day (150 - 200 kcals/kg/d for a 60 – 80 kg athlete)

Caloric needs for large athletes (i.e., 100 – 150 kg) may range between 6,000 – 12,000 kcals/day depending on the volume/intensity of training

Often difficult for athletes to eat enough food in order to meet caloric needs Kerksick et al., JISSN. 15:38, 2018Kreider RB. Essentials of Exercise & Sport Nutrition: Science to Practice (2019)


Macronutrient GuidelinesAthletes

• Carbohydrate (55%-65% of calories) 3 – 5 g/kg/d – Resistance / Power 5 – 8 g/kg/d – Field / Endurance 8 – 10 g/kg/d – heavy training

• Protein (15-20% of calories) 0.8 – 1.2 g/kg/d - general fitness 1.2 – 2.0 g/kg/d - moderate training 1.7 – 2.2 g/kg/d - heavy training

• Fat (25-30% of calories) 1 – 2.2 g/kg/d

• Meal Timing Important• Use of energy supplements helpful Kerksick et al., JISSN. 15:38, 2018


Nutritional GuidelinesAthletes


General Fitness Training Moderate Training Power Athletes Endurance Athletes

(50 – 90-kg) (50 – 100-kg) (60 – 120-kg) (50 – 80 k0)Energy Intake(kcals/day) 1,500 – 3,150 2,000 – 5,000 2,700 – 7,200 2,500 – 6,400 Carbohydrate(%) 45 – 55 % 50 – 60% 40 – 50% 55 – 65%(grams/kg/day) 3 – 5 5 – 8 5 – 8 7 – 13 Protein(%) 11 – 14 % 10 – 16 % 10 – 15 % 10 – 12 %(grams/kg/day) 0.8 – 1.2 1.2 – 2.0 1.7 – 2.2 1.5 – 2.0 Fat(%) < 30 % 22 – 30 % < 30 % 25 – 30 %(grams/kg/day) 1.0 – 1.2 1 – 1.5 1.5 – 2.0 1.5 – 2.2


Nutritional GuidelinesNutrient Timing

• Pre-exercise meals (4-6 h)• Pre-exercise snack (30-60 min) 30-50 g CHO, 5-10 g PRO

• Water and/or Sports drinks during exercise (> 60 min) 0.5 – 1.0 L/h or water or 6%-8% GES Sports gels/bars at half-time

• Post-exercise snack (within 30 min) 1 g/kg CHO, 0.5 g/kg PRO

• Post-exercise meal (within 2 hrs)• CHO loading (2-3 days prior to competition) Taper training by 30%-50% Ingest 200-300 extra grams of CHO

Kerksick et al., JISSN. 15:38, 2018Kreider RB. Essentials of Exercise & Sport Nutrition: Science to Practice (2019)


• Strong Evidence to Support Efficacy and Apparently Safe

• Limited or Mixed Evidence to Support Efficacy

• Little to No Evidence to Support Efficacy and/or Safety

Nutritional Ergogenic AidsCategories

Kerksick et al., JISSN. 15:38, 2018


Muscle Building SupplementsStrong Evidence to Support Efficacy and Apparently Safe

* Beginners and elderly initiating training

• Creatine monohydrate

• Essential amino acids (EAA)

• Protein

• HMB*



Muscle Building SupplementsLimited or Mixed Evidence to Support Efficacy

* Trained populations

• Adenosine-5’-Triphosphate (ATP)

• BCAA

• HMB*

• Phosphatidic acid



Performance Enhancement SupplementsStrong Evidence to Support Efficacy and Apparently Safe

• β-alanine

• Caffeine

• Carbohydrate

• Creatine Monohydrate

• Sodium Bicarbonate

• Sodium Phosphate

• Water and Sports Drinks Kerksick et al., JISSN. 15:38, 2018Kreider RB. Essentials of Exercise & Sport Nutrition: Science to Practice (2019)


Performance Enhancement SupplementsLimited or Mixed Evidence to Support Efficacy

• L-Alanyl-L-Glutamate• Arachidonic acid• BCAA• Citrulline• Essential amino acids (EAA)• Glycerol• HMB• Nitrates• Post-exercise CHO and PRO• Quercetin• Taurine



Recovery Nutrition

• Goals Rehydrate Replenish Glycogen Promote Anabolism and Reduce Catabolism Manage Inflammation Support the Immune System

• Additional Strategies Pre-Sleep Nutrition Neuroprotection

o Creatineo Citicolineo Omega-3 Fatty Acids



• Strength/Power/Sprint Athletes Moderate to High CHO/PRO diet Water/GES Post-Exercise PRO/EAA Creatine β-alanine Sodium Bicarbonate Nitrates (Beet Root Juice)

• Endurance Athletes High CHO diet/CHO loading Water/GES Caffeine Sodium Phosphate Nitrates (Beet Root Juice) Creatine

Performance Enhancement NutritionSummary

• Recovery Nutrition Rehydrate CHO Post-Exercise PRO/EAA Creatine Tart Cherry Omega-3 Fatty Acids



• Strength, conditioning, nutrition, and data analytics will play an increasingly important role in optimizing performance of high-level athletes.

• There will be a greater emphasis on using strength, conditioning, and nutrition to develop young athletes as they mature into adulthood.

• Greater application of performance enhancement principles for recreationally competitive sport.

• Greater application of performance enhancement practices in older populations to maintain strength and muscle mass; strengthen bones and improve balance; and, promote recovery from illness and surgery.

• Expanding interest in nutrigenomics and nutraceutical development to promote physical and cognitive health and performance and reduce risk to concussion, TBI, and CTE.

Future Directions


Role of Sport Science in Performance Enhancement: Strength, Conditioning & Nutritional Considerations

Richard B. Kreider, PhD, FACSM, FISSN, FACN, FNAKProfessor & Executive Director, Human Clinical Research Facility

Director, Exercise & Sport Nutrition LabDepartment of Health & Kinesiology

Texas A&M University

[email protected]

essentialsofsportnutrition.comhcrf.tamu.edu

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