Nutrition plays a crucial role in maximizing performance and recovery when strength training. Whether you’re a beginner or more advanced in your strength training journey, here are some key nutrition tips to help you get the most out of your training:

Don’t Skip Carbs

• Why: Carbohydrates are your body’s primary energy source. When you lift weights, you use stored carbs (glycogen) in your muscles for energy, so replenishing glycogen post-workout is key to recovery. If your goal is hypertrophy (muscle growth), you may also benefit from consuming carbohydrate prior to your lifting sessions.
• How much: About 3 to 7 grams of carbs per kilogram of body weight, depending on your intensity and frequency of training. Generally, it is important to work with a registered dietitian to determine your specific needs.
• Sources: Whole grains (brown rice, quinoa, oats), fruit, starchy vegetables (sweet potatoes, squash), and legumes.

Prioritize Protein

• Why: Protein is essential for muscle repair and growth. After strength training, your muscles experience small tears, and protein helps repair and rebuild them. This is important for muscle growth and physiological adaptation.
• How much: Aim for about 1.2 to 2.0 grams of protein per kilogram of body weight. A registered dietitian can provide more individualized recommendations based on your personal goals.
• Sources: Lean meats (chicken, turkey, beef), fish, eggs, dairy (Greek yogurt, cottage cheese), legumes (lentils, beans), and plant-based options like tofu and quinoa.

Include Healthy Fats

• Why: Healthy fats support overall health, hormone production (including those related to muscle growth), and energy, especially for longer or more intense workouts.
• How much: Aim for about 20-35% of your daily caloric intake from fats, focusing on healthy sources.
• Sources: Avocados, nuts, seeds, olive oil, avocado oil, fatty fish (salmon, mackerel), grass-fed beef, and tallow.

Timing Makes a Difference

• Pre-Workout Nutrition:
  • Why: Overall, eating before a workout provides energy for better performance. Focus on a balance of carbs and protein.
  • When to eat: Aim to eat 1-2 hours before your workout. If you are eating within 30-60 minutes of your workout, focus on an easily digestible carbohydrate source (applesauce, toast)
  • Example meal: A banana with peanut butter or a chicken wrap with some veggies and whole-grain bread.

• Post-Workout Nutrition:
  • Why: After lifting weights, your muscles need protein to repair and carbs to replenish glycogen stores. Note: it isn’t necessary to eat an entire meal, even to eat immediately after a workout.
  • When to eat: Try to eat within 60 minutes after your workout for the best recovery.
  • Example meal: Cottage cheese with some fruit, or grilled chicken with brown rice and vegetables. 

Hydration Matters

• Why: Hydration helps with performance, endurance, and recovery. Conversely, dehydration can lead to fatigue, decreased strength, and slower recovery.
• How much: Drink water consistently throughout the day, aiming for about 8-10 cups of water daily. It is important to modify this based on your workout intensity and climate conditions.
• Tip: Consider drinking water with electrolytes if your workout is longer than an hour or done in extreme heat.

Don’t Underestimate Micronutrients

• Why: Vitamins and minerals support muscle function, energy production, and overall health. In addition, deficiencies in certain micronutrients (like calcium, magnesium, or vitamin D) can hinder your performance and recovery.
• Sources: A variety of fruits and vegetables, whole grains, nuts, seeds, and dairy (or fortified plant-based alternatives). A multivitamin is not a bad idea to ensure your body is getting what it needs.

Adjust Calories Based on Goals

• For muscle gain (bulking): It’s important to note that you’ll need to be in a calorie surplus, meaning you eat more calories than you burn. Focus on increasing protein and carb intake, while adding healthy fats. Yes, this will result in slight weight gain.
• For fat loss (cutting): Conversely, you’ll need to be in a calorie deficit, but ensure you maintain protein intake to preserve muscle mass. You can reduce carbs slightly but avoid cutting them completely.

Don’t Forget About Rest and Sleep

• Why: Nutrition and training are key, but so is recovery. Sleep helps muscle repair, hormone production, and overall performance. Aim for 7-9 hours of sleep per night to maximize your fitness potential.

Supplements (Optional)

While not necessary, certain supplements may help support your strength training goals:

• Protein powder: Convenient if you struggle to get enough protein from food alone. Note: most people consume enough protein through foods and do not need the added expense of protein powders. I like IsoPure whey protein and Truvani plant-based protein powders.
• Creatine: Can enhance strength and power output during short bursts of intense activity. This must be taken consistently to see results. I use Allmax Creatine.
• BCAAs: May help with muscle recovery, but the evidence is mixed. 
• Pre-workout: Some people use pre-workout supplements for an energy boost, but always check the ingredient list to avoid excess caffeine or sugar. Again, this is not necessary for muscle building or repair and often just provides increased energy from caffeine. You may get the same results with a bit of coffee or caffeinated tea prior to your workout.

By focusing on these nutrition tips, you’ll optimize strength training results, improve recovery, and see steady progress in your strength and muscle gains. Always listen to your body and make adjustments based on how you feel!

Contact us today to learn more about nutrition for strength training. We also provide personalized exercise programs for all of our nutrition coaching clients so you can get the results you desire.

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