NSCA TSAC REPORT • ISSUE 03

NOVEMBER 2007

TSAC REPORT
Sports Nutrition for Recovery
Paul Moore, MS, RD, LDN, CSCS,*D, NSCA-CPT,*D

©CSPD

Contents I t is well established that replacement

3.1
Sports Nutrition
for Recovery
Learn how to recover faster
from training through proper
nutritional strategies.
3.4
Exercise Technique:
The B.O.M.B. Throw
Improve total body explosiveness
with this issue’s featured
exercise.
3.5
Conditioning:
Tempo Run
Enhance the effectiveness of
your conditioning with this
interval training program.
of nutrients after exercise is vital to the
recovery process and should especially be
maximized in individuals involved in daily
training or multiple daily training sessions
(2,3). The focus of recovery nutrition sur-
rounds two of the macronutrients, carbo-
hydrate and protein. The purpose of this
article is to focus on these nutrients, in-
cluding their functions, sources, and how
we can incorporate foods in a practical way
to meet recovery needs after training.
Carbohydrates
Carbohydrates are used in the post exer-
cise period to replenish muscle glycogen.
It is vital to an athlete’s performance to
maximize muscle glycogen and begin the
resynthesis process as soon as possible after
a bout of exercise (2). Carbohydrates are
also important for daily energy (mental
and physical) and to help meet daily train-
ing needs. It is recommended that athletes
engaged in intense exercise and training
consume 1.2 – 1.5 g/kg per hour in 30
minutes intervals (3). A recommendation
of 0.8g/kg may be made to individuals
involved in weight class sports or where
weight and body composition may be an
issue (2). These considerations should be
made on an individual basis.
Protein
Protein is used to supply essential amino
acids, maximize muscle protein synthesis,
and minimize protein degradation (3). It
has been shown that approximately 6g of
essential amino acids (4) or 10 grams of
protein from a high quality protein source
be ingested during the recovery period to
achieve these benefits (1). Though pro-
tein and recovery supplements are popu-
lar, they are not necessary to achieve the
proper balance, quantity, or quality of
nutrients.
Example
Amy is a 150 pound police officer recruit
in training. Upon completing her weight-
lifting session first thing in the morning
she must go to class almost immediately.
She only has a few minutes to stop at the
cafeteria, pick something up and eat it
on the way to class and/or in class. Amy
needs a recovery meal that is easy, con-
venient, and of high nutrition quality
to accelerate her recovery as she has de-
fensive tactics training the same evening.
Based on Table 1, we can see that Amy’s
carbohydrate recommendation falls be-
tween 55g and 102g. With Amy engaged
in multiple training sessions on this par-
ticular day, it would be recommended
that Amy aim to achieve the upper end
of the recommendation of 102g of car-
bohydrate. The recommendation, as pre-
viously mentioned, is 1.2 – 1.5 g/kg/hr
at 30 minute intervals. Therefore, for 90
minutes of recovery, Amy will need ap-
proximately 140g of carbohydrate.

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 3.1

 NSCA TSAC REPORT • ISSUE 03 NOVEMBER 2007

Bodyweight Grams of Carbohydrate

(in pounds) 0.8g/kg 1.2g/kg 1.5g/kg Table 1
110 40 60 75 This table provides carbohydrate
120 44 65 82 recommendations based on body-
weight for 0.8, 1.2, and 1.5 g/kg.
130 47 71 89 The amount chosen is based on
140 51 76 95 several factors.

150 55 82 102 1. Athletes that participant in

160 58 87 109 weight class sports, where
calorie restriction may be
170 62 93 116 necessary, may need to stay
toward the lower end of 0.8 –
180 65 98 123
1.2g/kg.
190 69 104 130
2. Athletes that are glycogen
200 73 109 136
depleted should set a goal
210 76 115 143 toward the upper end of 1.2 –
1.5 g/kg.
220 80 120 150
230 84 125 157 Ranges are provided because it is
easier, from a practical standpoint,
240 87 131 164 to set and achieve the proper
250 91 136 170 intake.

Here’s how Amy can achieve
her goal:
Initially
(first 30 minutes)
• 1 medium banana
• 8 oz nonfat yogurt
(flavor of her choice)
During Class
(2nd phase of recovery, 30 – 90 minutes)
Amy will pick these items up from the
cafeteria, but save them for class.
• 15 oz bottle of apple juice (Amy will
not drink any of this initially, but will
sip on it during class)
• 8 oz skim milk (take to class and sip
during class)
Table 2 (next page) shows the nutritional
content of this recovery meal/snack. Val-
ues are provided for calories, carbohydrate,
protein, fat, and calcium for the first 30
minutes of recovery, second phase of re-
covery (30 – 90 minutes post exercise),
and totals from both. Calcium content
of recovery meals/snacks are included as be no matter what the situation. There is
calcium intake is important for all females, one final point to keep in mind before ap-
particularly those in the age group used in plying your recovery nutrition plan. Tac-
this example. tical athletes spend hours practicing and
rehearsing skills or scenarios they will
Final Points use in real life situations. Make sure you
Remember, recovery nutrition is vital for practice your nutrition at the same level
tactical athletes to achieve proper perfor- you practice your skills. Neglecting your
nutrition could ultimately have a negative
mance and train at high levels. However,
consequence to your performance, so give
it does not have to be elaborate or compli-
it a try, make any necessary modifications,
cated and should be planned ahead of time
and let your new nutrition skills fuel your
to make sure all recommendations are met.
performance. 
This example shows just how easy it can
1
Bilsborough S and Mann N. (2006). A Review of Issues of Dietary Protein Intake in Humans.
International Journal of Sport Nutrition and Exercise Metabolism, 16:129 – 152.
2
Jentjens R and Jeukendrup A. (2003). Determinants of Post-Exercise Glycogen Synthesis
During Short Term Recovery. Sports Medicine, 33(2): 117 – 144.
3
Position of the American Dietetic Association, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance. (2000). Journal of the
American Dietetic Assocation, 1543 – 1556.
4
Rasmussen B, Tipton K, Miller S, Wolf S, Wolfe R. (2000). An oral essential amino acid
supplement enhances muscle protein synthesis after resistance exercise. Journal of
Applied Physiology, 88: 386-392.

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 3.2

 NSCA TSAC REPORT • ISSUE 03 NOVEMBER 2007

  Initial Recovery During Class Totals

Table 2
Calories 317 295 612
Nutritional Content
Carbohydrates 69g 64g 133g of Recovery Snack.

Protein 13g 8g 21g

Fat 1g 0g 1g

Calcium 404mg 300mg 704mg

Training for the

FACILITATOR TACTICAL ATHLETE

Circuit Training For SWAT

COURSE
January 23 – 25, 2008 / Colorado Springs, Colorado
The Facilitator Course is available for military, law enforcement,
and fire personnel1 responsible for their unit’s fitness. This course
will provide the facilitator with basic strength and conditioning
concepts and prepare them to effectively implement programs
designed by a recognized NSCA TSAC Coach.
National Strength and Conditioning Association

This three day course will incorporate both lecture and hands-
on sessions covering: basic anatomy and physiology, strength NSCA tactical strength and
training principles, speed development, agility training, metabolic conditioning training manuals
conditioning, program design, injury prevention, and nutrition. now available for purchase
online at…
Upon successful completion of this course attendees will receive www.nsca-lift.org/TSAC/
a certificate acknowledging their ability to design, implement,
and properly instruct tactical personnel in weight training and Training for the

metabolic conditioning as it relates to operational fitness. tactical athlete

Assessment & Selection (SFAS)

1
Proof of Military, Law Enforcement, or Fire/Rescue affiliation required.

Cost: $299 (if registering before January 9, 2007)

$349 (on-site registration)

Register early—space is limited. For more information

or to register call 800-815-6826, or visit…

www.nsca-lift.org/TSAC/tsacfacilitator.shtml National Strength and Conditioning Association

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 3.3

 NSCA TSAC REPORT • ISSUE 03 NOVEMBER 2007
FIGURE 1: Starting Position for the B.O.M.B.
Exercise Technique: The B.O.M.B. Throw
Jay Dawes, MS, CSCS, NSCA-CPT,*D
W hether bounding up a stairwell, engaging in hand to hand
combat, or carrying a heavy load while under attack, the
ability to produce force rapidly is essential to most operational
tasks. The Backward Overhead Medicine Ball (BOMB) throw
is a plyometric exercise usually performed with a medicine ball
to improve total body explosiveness. By utilizing a medicine ball,
which may also be substituted with a sand bag or ruck sack based
on availability, the tactical athlete is able to safely release the
weighted implement at the end range of the movement. Releas-
ing the implement allows maximal acceleration. Conversely, if
the implement is not released decelerative forces will take over
and optimal power development is not achieved.
Exercise Technique:
Select a medicine ball or implement that weighs approximately
5% of the individuals total bodyweight (For example, a 200 lb
person would select a 10 lb ball or implement).
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
FIGURE 2: Overhead Toss
Assume a semi-squat stance and position the implement between
the legs, grasping it on either side with the arms almost fully ex-
tended. The head should be held up and the back straight.
Explode upward as if performing a vertical jump. With the arms
fully extended, throw the ball backward as far as possible. Em-
phasize maximal distance.
Variations:
This drill may also be performed by standing upright, with the
feet approximately shoulder width apart and the implement held
directly overhead.
In one smooth motion, swing the implement downward as you
drop to the squat position. During this countermovement the
arms should remain locked in a slightly bent position, the head
should be up, and the back should remain neutral. 
page 3.4
 NSCA TSAC REPORT • ISSUE 03 NOVEMBER 2007

Conditioning: Tempo Run

Mark D. Stephenson, ATC, CSCS,*D

F or elite law enforcement units and personnel such as SWAT,

keeping themselves in top physical condition is a matter
of life and death. Conditioning is a key element to any train-
ing program. Some individuals prefer conditioning over lift-
ing weights while others prefer just the opposite. Unfortunately,
without a combination of both strength training and condition-
ing it is difficult to achieve and maintain the optimal level of
fitness for “operational readiness.”

There is a need for the body to have a certain level of cardio fit-
ness as well as having a certain level of strength. A good training
program will address both of these needs.

Interval Training
Interval Training is a form of conditioning involving high inten-
sity work followed by period of low intensity work or rest (2).

Interval training involves work from both the anaerobic and

aerobic energy systems. The high intensity bouts of work involve
the anaerobic energy system which utilizes glycogen stored in
the muscles. When the fuel is depleted then you rest or dramati-
cally decrease the intensity. During the low intensity or rest the
aerobic system takes over and aides in the recovery. The more fit
you are, the shorter the amount of time you will need for recov-
ery. Interval training improves the muscular systems ability to
resist fatigue by exposing it repeatedly to bouts of high intensity
exercise (1).

When designing interval training programs, there are four vari-

ables that can be manipulated: distance or time of each working
interval, intensity or speed of each working interval, duration of
resting interval, and the number of repetitions (1). A scientific
and methodical approach to designing an interval training pro-
gram will enable you to maximize the physiological effects.
Drill
A conditioning drill that will accommodate both those who like
to run and those who like to lift is the tempo run. The tempo run
is performed by running 40 – 50 yards back and forth continu-
ously for 20 minutes. Randomly sometime during the first five
minutes perform 10 push-ups on command. During the second
five minutes randomly perform 10 crunches. During the third
five minutes randomly perform five push-ups and five crunches.
And finally during the fourth five minutes randomly perform
10 clap push-ups. The tempo run requires both endurance and
power. 

1
Karp JR. (2000). Interval training for the fitness professionals. Strength and Conditioning Journal, 22(4): 64 – 69.
2
Rozenek R, Fonato K, Kubo J, Hoshikawa, M, Matsuo A. (2007). Physiological response to interval training sessions at velocities
associated with VO2 max, Journal of Strength and Conditioning Research, 21(1):188 – 192.

National Strength and Conditioning Association • www.nsca-lift.org/TSAC page 3.5

 NSCA TSAC REPORT • ISSUE 03 NOVEMBER 2007
Contributors
Jay Dawes, MS, CSCS,
NSCA-CPT,*D
Jay Dawes is the Director of Education
for the National Strength and Condition-
ing Association and serves as an assistant
coach in the NSCA Human Performance
Center. Jay is also pursuing his PhD in
Health and Human Performance from
Oklahoma State University.
Paul Moore, MS, RD, LDN,
CSCS,*D, NSCA-CPT,*D
Paul Moore is currently the North Caro-
lina State Director for the NSCA. He is
employed as the Assistant Director for
Appalachian Regional Healthcare System’s
Wellness Center and an adjunct instructor
in the Health, Leisure, and Exercise Sci-
ence Department as well as the Depart-
ment of Family and Consumer Sciences
at Appalachian State University. Paul is
certified by the National Strength and
Conditioning Association as a CSCS,*D
Ask The Expert
Ask the Expert is an opportunity for
you to ask our experts about your
operational fitness uncertainties.
Email your questions to
TSAC@nsca-lift.com.
National Strength and Conditioning Association • www.nsca-lift.org/TSAC
Purpose
The TSAC Report’s purpose is
to disseminate peer reviewed
information specifically targeted
to the training of the tactical
athlete.
and NSCA-CPT,*D in addition to being Staff
a Registered and Licensed Dietitian and Managing Editor
Keith Cinea, MA,
Nutritionist. Paul completed his Bachelor
CSCS,*D, NSCA-CPT,*D
in Science in Exercise Science from Appa-
lachian State University and his Masters Content Editor
Mark Stephenson, ATC, CSCS,*D
in Human Nutrition from the University
of Alabama at Tuscaloosa. Paul can be Art Direction
contacted at paulmoore33@hotmail.com. John Conner
Mark Stephenson, ATC, CSCS,*D NSCA Mission
Mark Stephenson is the Director of the As the worldwide authority
NSCA Human Performance Center and on strength and conditioning,
we support and disseminate
heads up the NSCA Tactical Strength research-based knowledge
and Conditioning program. Stephenson and its practical application,
is responsible for the physical training of to improve athletic performance
and fitness.
Colorado Springs Police Tactical Enforce-
ment Unit (SWAT) and ODA teams from
10th Group Special Forces at Ft. Carson,
Contact
CO. Mark completed his Bachelors de- NSCA TSAC
1885 Bob Johnson Drive
gree from Rhode Island College and is Colorado Springs, CO 80906
a Master’s candidate at Rocky Mountain
phone: 800-815-6826
University of Health Professions. He is email: TSAC@nsca-lift.org
also a NATA Certified Athletic Trainer.
TSAC Powered By…
page 3.6