Nutrition _ the Strength Athlete-Ratzin Jackson

NUTRITION
and the
STRENGTH
ATHLETE
NUTRITION in EXERCISE
and SPORT
Edited by Ira Wolinsky and James F. Hickson, Jr.
Published Titles
Exercise and Disease,
Ronald R. Watson and Marianne Eisinger
Nutrients as Ergogenic Aids for Sports and Exercise,
Luke Bucci
Nutrition in Exercise and Sport, Second Edition,
Ira Wolinsky and James F. Hickson, Jr.
Nutrition Applied to Injury Rehabilitation and Sports Medicine,
Luke Bucci
Nutrition for the Recreational Athlete,
Catherine G. Ratzin Jackson
Published Titles
Sports Nutrition: Minerals and Electrolytes,
Constance V. Kies and Judy A. Driskell
Nutrition, Physical Activity, and Health in Early Life:
Studies in Preschool Children,
Jana Par
v
ízková
Exercise and Immune Function,
Laurie Hoffman-Goetz
Body Fluid Balance: Exercise and Sport,
E.R. Buskirk and S. Puhl
Nutrition and the Female Athlete,
Jaime S. Ruud
Sports Nutrition: Vitamins and Trace Elements,
Ira Wolinsky and Judy A. Driskell
Amino Acids and Proteins for the Athlete—The Anabolic Edge,
Mauro G. DiPasquale
Nutrition in Exercise and Sport, Third Edition,
Ira Wolinsky
NUTRITION in EXERCISE
and SPORT
Edited by Ira Wolinsky
Published Titles Continued
Gender Differences in Metabolism: Practical and Nutritional
Implications, Mark Tarnopolsky
Macroelements, Water, and Electrolytes in Sports Nutrition,
Judy A. Driskell and Ira Wolinsky
Sports Nutrition,
Judy A. Driskell
Energy-Yielding Macronutrients and Energy Metabolism in
Sports Nutrition,
Judy A. Driskell and Ira Wolinsky
Nutrition and Exercise Immunology,
David C. Nieman and Bente Klarlund Pedersen
Sports Drinks: Basic Science and Practical Aspects,
Ronald Maughan and Robert Murry
Nutritional Applications in Exercise and Sport,
Ira Wolinsky and Judy Driskell
Nutrition and the Strength Athlete,
Catherine G. Ratzin Jackson
Catherine G. Ratzin Jackson
edited by
NUTRITION
and the
STRENGTH
ATHLETE
Boca Raton London New York Washington, D.C.
CRC Press
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International Standard Book Number 0-8493-8198-3
Library of Congress Card Number 00-057962
Printed in the United States of America 1 2 3 4 5 6 7 8 9 0
Printed on acid-free paper
Library of Congress Cataloging-in-Publication Data
Nutrition and the strength athlete / edited by Catherine G. Ratzin Jackson
p. cm. — (Nutrition in exercise and sports series)
Includes bibliographical references and index.
ISBN 0-8493-8198-3 (alk. paper)
1. Athletes—Nutrition. 2. Physical fitness—Nutritional aspects. 3. Weight training. I.
Jackson, Catherine G. Ratzin. II. Nutrition in exercise and sport.
TX361.A8 N83 2000
613.2'024'796—dc21 00-057962
Series Preface
The CRC series, Nutrition in Exercise and Sport, provides a setting for in-
depth exploration of the many and varied aspects of nutrition and exercise,
including sports. The topic of exercise and sports nutrition has been a focus of
research among scientists since the 1960s, and the healthful benefits of good
nutrition and exercise have been appreciated. As our knowledge expands, it
will be necessary to remember that there must be a range of diets and exercise
regimes that will support excellent physical condition and performance.
There is not a single diet-exercise treatment that can be the common denomi-
nator, or the single formula for health, or panacea for performance.
This series is dedicated to providing a stage upon which to explore these
issues. Each volume provides a detailed and scholarly examination of some
aspect of the topic.
Contributors from any bona fide area of nutrition and physical activity,
including sports and the controversial, are welcome.
We welcome the contribution Nutrition and the Strength Athlete by Catherine
Ratzin Jackson. This is the second book contributed by her to the series, the
first being Nutrition for the Recreational Athlete. Separately or together they
constitute an extremely useful reference source in the area of sports nutrition.
Ira Wolinsky, Ph.D.
Series Editor
University of Houston
Dedication
To my children, Blair Thomas, Brent Mathew, Bryce Robert, and
Marissa Cathryn, who adopted strength training as part of their life-
style at very young ages. They are my role models for health, fitness,
and wellness.
Preface
This volume is part of a miniseries of special topics in the CRC series on
Nutrition in Exercise and Sport. The series has become a highly regarded
source of accurate, up-to-date information in the field of sport and exercise
nutrition. The subject matter of this particular volume covers a topic fraught
with controversy and misconception. It is intended that only scientifically
based information be presented on the topic and that myths surrounding
resistance training be dispelled.
By way of introduction to the volume it is necessary to define several terms
and set the stage for the importance of the topic area. Progressive resistance
training is also referred to as strength training; the intent of this mode of exer-
cise is to improve the strength of muscle with the use of submaximal and
repetitive stimuli. Strength training is frequently used to reduce the risk of
injury, maximize bone density and bone health, rehabilitate injury, and in
general improve the quality of life. Weight training is also a mode of progres-
sive resistance training. However, the desired result is an increase in muscle
mass or bulk; the intent of this mode of exercise is to increase muscle size and
power through the use of a minimal number of repetitions with high resis-
tance. The distinctions between the two are not necessarily finite, as most ath-
letes use a combination of both.
The importance of strength and weight training cannot be emphasized
enough. It is recognized by the American College of Sports Medicine that this
mode of exercise is necessary to maintain a high quality of life. It is also rec-
ognized that strength training is of benefit to the young (Appendix A),
healthy adults (Appendix B), older adults (Appendix C), and adults with or
at risk for osteoporosis (Appendix D).
This book begins with an extensive review of the parameters within which
resistance training is defined. Subsequent chapters cover areas of known
interest to those who participate in resistance training. The book concludes
with a practical chapter of applications to a particular sport. Each chapter has
been written by experienced and highly regarded researchers and practitio-
ners in the area of this mode of exercise. All of the authors participate in some
form of strength training as part of their lifestyle. It is the intent to have made
this volume informative, interesting, and practical.
Catherine G. Ratzin Jackson, Ph.D.
July 2000
The Editor
Catherine G. Ratzin Jackson, Ph.D., F.A.C.S.M., is professor and chair of
Kinesiology at California State University, Fresno. She received her B.A.
degree in chemistry and physics and her M.A. in chemistry from Montclair
State University, Montclair, New Jersey. Her Ph.D. in exercise physiology was
from the University of Colorado, Boulder. As part of her Ph.D. training she
attended the University of Colorado School of Medicine, Denver. Dr. Jackson
has served in research and teaching positions in higher education for the last
18 years. She has also conducted basic research into long-term spaceflight by
means of faculty fellowships at NASA Ames Research Center, Moffett Field,
California, through the NASA/ASEE program at Stanford University, Stan-
ford, California, and was a NASA/JOVE fellow.
Dr. Jackson is a fellow of the American College of Sports Medicine (ACSM),
twice a former President of the Rocky Mountain Chapter of ACSM, and has
served the College on national committees. Other avocations have included
the presidency of the Western States Association of Faculty Governance and
18 years as a competitor in the sport of fencing. She was twice the State of
Colorado Womens’ Champion. She was also trained in management at the
Harvard Graduate School of Education, Cambridge, Massachusetts.
Dr. Jackson is a frequent contributor to the CRC Series on Nutrition in Exer-
cise and Sport. Her first book, published by CRC Press, was Nutrition for the
Recreational Athlete.
Contributors
Michael G. Coles, Ph.D. Department of Kinesiology, California State Uni-
versity, Fresno, California
Keith C. DeRuisseau, M.S. Department of Nutrition, Food and Exercise
Sciences, Florida State University, Tallahassee, Florida
Emily M. Haymes, Ph.D., F.A.C.S.M. Department of Nutrition, Food and
Exercise Sciences, Florida State University, Tallahassee, Florida
Catherine G. Ratzin Jackson, Ph.D., F.A.C.S.M. Chair, Department of
Kinesiology, California State University, Fresno, California
William J. Kraemer, Ph.D., F.A.C.S.M. Director, The Human Performance
Laboratory, Ball State University, Muncie, Indiana
Jacobo O. Morales, Ph.D. Department of Kinesiology, California State Uni-
versity, Fresno, California
Nicholas A. Ratamess The Human Performance Laboratory, Ball State Uni-
versity, Muncie, Indiana
Tracey A. Richers, M.A. Denver Public Health, Denver Health and Hospi-
tal Authority, Denver, Colorado
Tausha Robertson, M.S. Center for Healthy Student Behaviors, University
of North Carolina, Chapel Hill, North Carolina
Martyn R. Rubin The Human Performance Laboratory, Ball State Univer-
sity, Muncie, Indiana
Shawn R. Simonson, Ed.D., C.S.C.S. Department of Wellness and Move-
ment Sciences, Western New Mexico University, Silver City, New Mexico
Ann C. Snyder, Ph.D., F.A.C.S.M. Director, Exercise Physiology Laboratory,
Department of Human Kinetics, University of Wisconsin, Milwaukee,
Wisconsin
Jeff S. Volek, Ph.D., R.D. The Human Performance Laboratory, Ball State
University, Muncie, Indiana
M. Brian Wallace, Ph.D. Senior Vice President, Director, Human Perfor-
mance Laboratory, Evolution Sport Science, Boston, Massachusetts
Contents
1. Basic Principles of Resistance Training ........................................ 1
William J. Kraemer, Nicholas A. Ratamess, and Martyn R. Rubin
2. General Nutritional Considerations for
Strength Athletes........................................................................... 31
Jeff S. Volek
3. Energy-Yielding Nutrients for the Resistive-Trained
Athlete ............................................................................................ 53
Jacobo O. Morales
4. Vitamin and Mineral Considerations for
Strength Training........................................................................... 73
Catherine G. Ratzin Jackson
5. Trace Minerals................................................................................ 97
Emily M. Haymes and Keith C. DeRuisseau
6. Dietary Supplements and Strength-Trained Athletes ............. 119
Tausha Robertson
7. Overview of Anabolic/Androgenic Hormones
and Strength................................................................................. 133
M. Brian Wallace
8. Creatine Supplementation and the Strength Athlete .............. 157
Jeff S. Volek
9. Supporting the Immune System: Nutritional
Considerations for the Strength Athlete................................... 175
Shawn R. Simonson
10. Hydration and the Strength Athlete .......................................... 197
Michael G. Coles
11. Nutritional Concerns of Women Who Resistance Train .......... 215
Ann C. Snyder
12. Nutritional Concerns of Strength Athletes with
an Emphasis on Tennis................................................................ 235
Tracey A. Richers
Appendix A .......................................................................................... 255
Current Comment from ACSM: Youth Strength Training
Appendix B........................................................................................... 259
ACSM Position Stand: Cardiorespiratory and Muscular Fitness
and Flexibility
Appendix C .......................................................................................... 265
ACSM Position Stand: Exercise and Physical Activity for
Older Adults
Appendix D .......................................................................................... 271
ACSM Position Stand: Osteoporosis and Exercise
Appendix E........................................................................................... 273
ACSM Position Stand: Proper and Improper Weight Loss Programs
Appendix F ........................................................................................... 275
Selected Web Sites
Appendix G .......................................................................................... 277
List of Nutrients
Appendix H .......................................................................................... 279
Current Comment from ACSM: Vitamin and Mineral Supplements
and Exercise
Appendix I............................................................................................ 285
ACSM Position Stand: The Use of Anabolic/Androgenic Steroids
in Sports
Appendix J............................................................................................ 287
Current Comment from ACSM: Anabolic Steroids
Appendix K .......................................................................................... 291
ACSM Position Stand: Exercise and Fluid Replacement
Index ..................................................................................................... 295
1
0-8493-8198-3/01/$0.00+$.50
© 2001 by CRC Press LLC
1
Basic Principles of Resistance Training
William J. Kraemer, Nicholas A. Ratamess, and Martyn R. Rubin
CONTENTS
1.1 Introduction ....................................................................................................1
1.2 Basic Principles of Resistance Training.......................................................2
1.2.1 Progressive Overload ........................................................................3
1.2.2 Specificity ............................................................................................4
1.2.3 Variation ..............................................................................................4
1.3 Acute Program Variables ..............................................................................7
1.3.1 Muscle Action...................................................................................10
1.3.2 Load ................................................................................................... 11
1.3.3 Volume...............................................................................................12
1.3.4 Exercise Selection .............................................................................14
1.3.5 Exercise Order ..................................................................................15
1.3.6 Rest Periods ......................................................................................16
1.3.7 Frequency..........................................................................................17
1.3.8 Repetition Speed ..............................................................................19
1.4 Summary.......................................................................................................21
References ............................................................................................... 21
1.1 Introduction
Improving health and performance during resistance training is a multidi-
mensional concept. For example, optimizing the training stimulus is one fac-
tor conducive to improving performance. However, training cannot be
optimal if either recovery between workouts or nutritional intake is not ade-
quate. Recovery periods enable the body to adapt to the training sessions and
prepare for subsequent workouts. Nutritional intake (i.e., macro and micro-
nutrients, caloric intake) plays a complementary role to training for growth,
2 Nutrition and the Strength Athlete
repair, and energy supply and is discussed elsewhere in this book. Thus,
acute muscular performance and subsequent training adaptations may be
limited if both factors are not properly addressed. This concept becomes
increasingly important during long-term resistance training because the rate
of progress decreases considerably compared to initial improvements. There-
fore, optimizing nutritional intake, recovery, and training are mandatory
requirements of any strength and conditioning program if the desired level
of physical development and performance is to be reached.
The primary focus of this chapter will be to give the reader a basic under-
standing of how to develop and optimize a resistance training program. An
optimal resistance training exercise prescription will more effectively meet
the training goals of the individual and result in more effective exercise stim-
uli and better training adaptations. The design of resistance training pro-
grams is based on the correct manipulation of program variables, some of
which include exercise selection, order, load, and volume, in accordance with
the needs and goals of the individual. The outcome is the improvement in
one or more training goals, such as muscular strength, power, endurance, or
hypertrophy.
In general, the human body adapts favorably to stresses placed upon it.
However, the period of adaptation to a specific program is short, so contin-
ual variation and progressive overload are necessary for increases in muscu-
lar fitness. An understanding of the interaction of the acute program
variables involved in resistance training program design is very important
for optimal progression beyond the initial phase of adaptation. Therefore,
the purpose of this chapter is to discuss each program variable and provide
recommendations based on current resistance training literature. In addi-
tion, the importance of training variation, termed periodization, is discussed
in relation to manipulating the variables for long-term improvements in
physical conditioning.
1.2 Basic Principles of Resistance Training
Resistance training is a general term that encompasses several modalities of
exercise. For example, any type of activity performed against an external
resistance (i.e., plyometrics, environmental factors, sport-specific devices,
manual labor, certain sporting events) may increase muscular strength,
power, local muscular endurance, and/or hypertrophy. Of these different
modalities, weight training (i.e., ...