Final answer:
To gain a small amount of weight primarily as muscle, a strength/power athlete should focus on a balanced diet with adequate protein (1.2 to 2.0 g/kg/day) and healthy fat intake (20-35% of energy), while also increasing their overall caloric intake to support their training demands.
Step-by-step explanation:
A strength/power athlete aiming to increase their muscle mass should pay close attention to their diet, particularly their intake of proteins and fats. It is recommended for athletes to consume fat within the range of 20-35% of their energy intake to ensure they receive enough energy, essential fatty acids, and facilitate the absorption of fat-soluble vitamins. To support muscle maintenance, growth, and repair, and the metabolic reactions that generate ATP during exercise, an intake of protein is essential, with the recommended amount being 1.2 to 2.0 grams of protein per kilogram of body weight per day.
For strength/power athletes looking to gain muscle mass, an increase in energy intake coupled with sufficient protein consumption is critical. To meet the increased energy demands, athletes may require 3,000 to over 5,000 calories daily, contrasting with the average sedentary individual's need of about 2,000 calories per day. The exact amount depends on several factors including the athlete's gender, age, weight, training intensity, and duration.
When considering a small weight gain primarily as muscle, the athlete must balance their caloric surplus with their type and level of training to ensure that the weight gained is mostly muscle. The addition of weight-bearing exercises can also contribute to muscle hypertrophy, as these activities require the body to move against gravity and thus burn more calories while promoting muscle growth.