Jeffrey Salazar
Diet is a key piece of building strength. A strength training diet should focus on providing the body with the right types of fuel to maximize performance and build muscle. Macronutrients—carbohydrates, proteins, and fats—are essential to providing energy, building muscle, and keeping cells healthy. A strength training diet should be high in calories and protein-rich, with a focus on nutrient-rich foods across different food groups. The timing of meals is also important, with pre-training meals providing the body with the energy needed to perform well during a workout.
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What You'll Learn
Caloric surplus for muscle growth
A caloric surplus is when the total intake of calories in a day is more than what you burn. It is essential for muscle gain. If you go to the gym regularly, you are more likely to lose weight and increase muscle mass. However, gym-goers who work out specifically to add muscular bulk to their bodies will depend on a caloric surplus.
There are many ways to achieve a caloric surplus, although in some cases, it may cause you to gain fat instead of muscle. A popular method among athletes is clean bulking, a measured approach to gaining weight. With clean bulking, you are more aware of your caloric intake, and the chances of gaining too much fat are low. Research shows that a caloric surplus is vital for muscle gain, but when you engage in dirty bulking, you are not in control of your caloric intake, which can cause you to gain too much in a short period, often including greater quantities of fat. Dirty bulking can also have other side effects, such as a spike in cholesterol and blood sugar levels.
To complement the boost in calories from clean bulking, you will engage in high-intensity workouts that build muscle mass. It is important to note that clean bulking can be restrictive if you want to build muscle quickly. Several factors like your age, weight, and exercise routine can also impact your caloric surplus and your ability to build muscle.
According to a 2019 study, if you are beginning your muscle-building journey, you can target a caloric surplus of roughly 10% to 20%, increasing your body weight by 0.25% to 0.5% every week. Advanced bodybuilders need to be more cautious about their caloric intake and weight gain since these figures may not apply in every case. The 2019 study found that the optimal diet for increasing muscle size should contain the following nutrients: 1.6 to 2.2 grams of protein per kilogram of body weight daily; 0.5 to 1.5 grams of fats per kilogram of body weight daily; and 3 to 5 grams of carbohydrates per kilogram of body weight daily.
To build muscle, it is important to eat a wide variety of nutrient-rich foods across different food groups. Essential macronutrients—carbohydrates, proteins, and fats—are necessary to provide energy, build muscle, and keep your cells healthy. When calories from these basic nutrients are provided with a balanced approach, they help your body to build and maintain lean tissue and decrease fat. For strength-trained athletes, it is recommended that you consume 1.2 to 2 grams of protein per kilogram of body weight per day. You should also aim to consume 5 to 12 grams of carbohydrates per kilogram of body weight per day, with the higher end of 8 to 10 grams reserved for those training about 12 hours per week. There is no specific recommendation regarding fat intake, but healthy plant-based fats are advised.
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Macronutrients: carbs, proteins, fats
Macronutrients are essential to provide energy, build muscle, and keep your cells healthy. The three macronutrients are carbohydrates, proteins, and fats.
Carbohydrates
Carbohydrates are necessary to provide energy. Carbohydrate intake can vary from 30-50% of the diet, depending on the training phase and goals. For strength-trained athletes, it is recommended to consume 5 to 12 grams of carbohydrates per kilogram of body weight per day. The higher end of 8 to 10 grams is for those training for about 12 hours per week. Carbohydrates are especially important in a pre-training meal, providing the energy needed to perform well during a workout. This meal should be consumed 60 to 90 minutes before training and should contain 30 to 45 grams of carbohydrates. Smaller individuals need fewer grams, while larger individuals need more. Fast-digesting carbs are best pre- and post-workout.
Proteins
Protein is essential for muscle repair and recovery. For strength-trained athletes, it is recommended to consume 1.2 to 2 grams of protein per kilogram of body weight per day. Generally, proteins will comprise between 30-40% of the diet, depending on individual goals. It is recommended to spread protein intake throughout the day and eat every third to fourth hour. This gives muscles constant access to the amino acids they need for growth. It is also important to consume 10-20 grams of protein within 30 minutes of a workout. Less may be appropriate for lighter training programs.
Fats
Healthy fats are essential for many bodily functions, aiding in digestion, nutrient uptake, and slowing the assimilation of foods when trying to bulk. They also help to perform your best and stay healthy. Total dietary fat intake for weight lifters should range from 15-25% on average. Healthy plant-based fats are advised. Medium-chain triglycerides (MCTs) are metabolized more efficiently than long-chain fats, and high omega-3 fish oils benefit heart health and HDL cholesterol levels. Fats to avoid include those that are processed or solid at room temperature, such as hard beef fats, saturated fats, and trans fats.
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Pre-training meals
A pre-training meal should contain 30 to 45 grams of both carbohydrates and protein. For example, you could have two soft-boiled eggs, two cups of sauteed spinach, quartered cremini mushrooms, and two slices of torn prosciutto over a cup of cooked oatmeal drizzled with olive oil. This meal provides 449 calories, 30 grams of protein, 38 grams of carbohydrates, and 21 grams of fat.
Another option for a pre-training meal is a protein-rich smoothie. You can blend a couple of scoops of protein powder with oat milk, chia seeds, fruit, and greens. This option is especially suitable for lighter training programs. Chocolate milk is another popular post-workout snack, providing 8 to 16 grams of protein and 26 to 50 grams of carbohydrates.
It is important to note that the frequency of your meals may not significantly impact your training results. However, it is recommended to spread your protein intake throughout the day and eat every third to fourth hour to ensure your muscles have access to the amino acids required for growth. Additionally, newer research suggests that larger amounts of protein per meal can be beneficial for muscle building, especially during the 12 hours after a workout.
To determine your individual nutritional needs, it is best to consult a registered dietitian. They can help you establish your daily caloric goals and ensure your diet is nutritionally adequate.
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Bulking and cutting phases
Bulking and cutting are two phases that are critical components of body recomposition, where one cycles between building muscle and shedding fat. During the bulking phase, which can last from several months to years, one consumes a calorie surplus to support muscle growth. This phase typically involves high-intensity resistance training to stimulate muscle growth and increase muscle mass. A clean bulk involves a moderate increase in calories from nutrient-dense foods, helping to minimize excess fat gain. A dirty bulk, on the other hand, involves eating anything desired, leading to faster weight gain but also more unwanted fat.
The cutting phase, which is usually shorter than the bulking phase, involves eating a calorie deficit to lose body fat while maintaining muscle mass. This phase focuses on nutrient-dense, lower-calorie foods and usually includes cardio or step counting to burn more calories. It is important to note that a gradual weight loss approach is crucial for retaining muscle during the cutting phase.
The foods consumed during both phases can be similar, with the main difference being the quantity consumed. Some common food choices during these phases include lean proteins such as chicken breast, turkey, fish, eggs, and plant-based alternatives; healthy fats like olive oil, avocado, and nuts; legumes such as beans; fibrous carbs like brown rice, quinoa, and whole grain pasta; fruits like apples and berries; and non-starchy vegetables such as broccoli, cauliflower, and tomatoes.
It is important to consult a healthcare provider or a nutritionist before making significant dietary changes, as bulking and cutting can have negative side effects if not done properly. Additionally, it is recommended to incorporate variety into your diet to ensure your nutritional needs are met, especially during the cutting phase when calorie intake is limited.
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Meal timing and frequency
Pre-Training Meals
Consuming a meal 60 to 90 minutes before your training session is optimal. This meal should contain carbohydrates and protein to provide you with the energy needed for your workout. The recommended amount is 30 to 45 grams of both carbohydrates and protein, with adjustments based on your body size. For example, smaller individuals may require fewer grams. Additionally, including some healthy fats, such as avocado or chia seeds, can balance out the meal. It's important to note that this timing may vary depending on your individual tolerance for food before exercising. Some people may need to consume a meal 3 to 4 hours before their training session.
Post-Training Meals
After your workout, it's essential to focus on proper nutrition, hydration, and recovery. Consume 10 to 20 grams of protein with carbohydrates within 30 minutes of your training session. A scoop of protein powder blended with oat milk, chia seeds, fruit, and greens is a good option. Chocolate milk is another popular post-workout snack, providing 8 to 16 grams of protein and 26 to 50 grams of carbohydrates.
Caloric Intake
To build muscle, it's recommended to consume a caloric surplus. For those looking to maintain their current body weight while adding strength, a good rule of thumb is to multiply your current body weight by 15 to calculate your daily caloric goal. For example, if you weigh 150 pounds, aim for 2,250 calories daily. However, if your goal is to lose weight, aim for a caloric deficit of around 150 to 200 calories less than what you need to maintain your current weight. This will allow for gradual fat loss while retaining muscle mass.
Macronutrient Distribution
The distribution of macronutrients—carbohydrates, proteins, and fats—is essential for providing energy, building muscle, and maintaining health. Strength-trained athletes should aim for a protein intake of 1.2 to 2 grams per kilogram of body weight per day. Carbohydrate intake should range from 5 to 12 grams per kilogram of body weight per day, with the higher end recommended for those training approximately 12 hours per week. While there is no specific recommendation for fat intake, incorporating healthy plant-based fats is advised.
Meal Frequency
There is flexibility in meal frequency when it comes to strength training. Whether you prefer multiple small meals or a few sizeable meals throughout the day, the key is to ensure adequate protein intake. It is recommended to spread your protein intake over the day and eat every third to fourth hour. This provides your muscles with a continuous supply of amino acids necessary for growth. Additionally, newer research suggests that larger amounts of protein per meal can be beneficial for muscle building, especially during the 12 hours after a workout.
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Frequently asked questions
A strength training diet is a way of eating that supports muscle growth and strength development. It focuses on providing the body with the right types of fuel to maximise performance and translate hard work in the gym into muscle and strength.
A strength training diet should include a variety of nutrient-rich foods across different food groups. It should include essential macronutrients—carbohydrates, proteins, and fats—which are necessary to provide energy, build muscle, and keep your cells healthy. Aim to eat complex carbohydrates and healthy fats such as medium-chain triglycerides (MCTs) and omega-3 fish oils. Prioritise foods such as meats, poultry, fish, dairy, grains, fruits, starchy vegetables, and other vegetables.
The number of calories you should eat depends on your body and your goals. If you want to maintain your current body weight but add strength, your total daily caloric intake should be about 15 times your current body weight. If you are looking to lose weight, aim for a calorie deficit of about 500 calories per day. If you are looking to gain weight and build muscle, aim for a calorie surplus of 250 to 500 calories.
Meal timing can influence your performance in training or during an event. It is important to consume a meal containing carbohydrates and protein 60 to 90 minutes before your training session. Consuming 10-20 grams of protein with carbohydrates within 30 minutes of your session is also beneficial.
