Final answer:
A strength power athlete should consume an additional 250-500 Calories daily, aim for 3-10 grams of carbohydrates per kilogram of body weight, and ensure that fat constitutes 20-35% of total calorie intake. These recommendations should be personalized and are part of a balanced approach to gain muscle mass effectively.
Step-by-step explanation:
A strength power athlete aiming to gain a small amount of weight, primarily as muscle mass, should strategically increase their daily calorie intake and consume a balanced proportion of macronutrients, which includes proteins, fats, and carbohydrates.
To support muscle gain, an athlete may need to consume an excess of calories beyond their current intake. However, the exact amount depends on several factors such as current weight, basal metabolic rate, and the level of physical activity. It's generally recommended to start with an additional 250 to 500 Calories per day. This slight increase can help ensure that the athlete gains weight at a slow, steady rate, predominantly in the form of muscle mass, assuming they're engaging in regular strength training.
In terms of carbohydrates, an athlete should aim for about 3-10 grams per kilogram of body weight per day, depending on the intensity of exercise. For an athlete trying to gain muscle, closer to the higher end of this range might be more beneficial to support recovery and provide sufficient energy for workouts.
Fat should constitute about 20-35% of total calorie intake. This ensures the intake of essential fatty acids and facilitates absorption of fat-soluble vitamins without compromising energy intake from other macronutrients. It's important to note that even though higher fat diets might be trendy, a balance of macronutrients is vital for athletic performance and overall health.
Ultimately, these recommendations should be personalized based on the athlete's individual needs and responses to dietary adjustments.