Milly Gaines
Diet is a crucial component of building strength and maximising the results of strength training. To build muscle and improve strength, it is essential to consume the right amount of calories, macronutrients, and micronutrients. This includes essential macronutrients such as carbohydrates, proteins, and fats, which provide energy, build muscle, and support overall health. The amount of calories and the ratio of these macronutrients can vary depending on individual needs, training intensity, and other factors. However, some general guidelines include consuming carbohydrates and protein before and after workouts, staying hydrated, and focusing on lean protein sources, such as chicken, fish, and turkey.
Diet Characteristics for Strength Training
| Characteristics | Values |
|---|---|
| Calories | 43 calories per kg of body weight per day to maintain weight; Men require a slightly higher calorie intake than women |
| Macronutrients | Carbohydrates, Proteins, and Fats |
| Carbohydrates | 5-12 grams per kg of body weight per day; 8-10 grams reserved for those training about 12 hours per week |
| Carbohydrate Timing | 60-90 minutes before training: full meal; 30-60 minutes before training: 20-30 grams; 15-30 minutes before training: 10-20 grams |
| Protein | 1.2-2 grams per kg of body weight per day |
| Protein Timing | Consume 10-20 grams within 30 minutes of the session; Consume a protein snack 30 minutes after exercise |
| Fats | No specific recommendation, but healthy plant-based fats are advised |
| Fluids | Drink enough fluids to maintain light lemon-colored urine; The American Council on Exercise recommends 17-20 ounces 2-3 hours before exercise, 8 ounces 20-30 minutes before, and 7-10 ounces every 10-20 minutes during exercise |
| Micronutrients | Phytonutrients (from plant foods) and Myconutrients (from mushrooms and fungi) |
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What You'll Learn
Consume enough calories
Consuming an adequate number of calories is essential for anyone engaging in strength training. Calories are a fundamental unit of energy, and they play a vital role in providing the fuel your body needs to perform optimally during workouts. The number of calories you should consume depends on various factors, including the intensity and frequency of your training, as well as your body size and sex. For instance, elite strength athletes are estimated to require approximately 43 calories per kilogram of body weight per day to maintain their weight, with men typically needing slightly more calories than women.
It's important to remember that not all calories are equal. The type of calories you consume matters just as much as the quantity. Focus on consuming calories from nutrient-dense foods that provide your body with the essential macronutrients: carbohydrates, proteins, and fats. These macronutrients work synergistically to provide energy, build muscle, and support overall health.
Carbohydrates are crucial for fuelling your workouts. They provide the body with the energy it needs to perform intense strength-training exercises. Aim for a mix of complex carbohydrates, such as whole grains, and simple carbohydrates, like fruits, to ensure a steady supply of energy throughout your training sessions.
Protein is another essential component of your calorie intake. It provides the building blocks for muscle growth and repair. Include lean protein sources such as chicken, fish, and turkey in your diet, as they are rich in protein while being low in saturated fat. A general guideline is to consume 1.2 to 2 grams of protein per kilogram of body weight per day, with a more specific recommendation of 10 to 20 grams of protein within 30 minutes of your training session.
Healthy fats, such as those found in avocado, olive oil, nuts, and seeds, are also important. They contribute to overall health by providing essential fatty acids, supporting hormone production, and enhancing the absorption of fat-soluble vitamins. While there is no specific recommendation for fat intake, including a variety of healthy plant-based fats in your diet is advised.
Finally, it's worth noting that hydration plays a crucial role in strength training. Water doesn't contain calories, but staying properly hydrated ensures your body can utilise the calories and nutrients you consume efficiently. Aim to drink enough fluids before, during, and after your workouts to maintain optimal hydration levels and support your body's functions.
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Eat macronutrients
To build strength, it is important to consume the right macronutrients, namely carbohydrates, proteins, and fats. These provide energy, build muscle, and keep your cells healthy.
Carbohydrates
Carbohydrates are essential for providing fuel for strength workouts and replenishing glycogen stores that get used up during a workout. It is recommended that you 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. Carbohydrates should be consumed with protein within 30 minutes of your workout session. Phytonutrients, which are found only in plant foods, and myconutrients, found only in mushrooms and other fungi, are also important to include in your diet.
Proteins
Protein is crucial for muscle building and recovery. It is recommended that strength-trained athletes consume 1.2 to 2 grams of protein per kilogram of body weight per day. Consuming a small quantity of protein before a weight training session is beneficial for protein assimilation and muscle rebuilding in the recovery phase. Good sources of protein include chicken, fish, turkey, eggs, and protein powder.
Fats
While fat is not needed right before or after a workout, it is still a vital part of your overall diet for building hormones and increasing the absorption of fat-soluble vitamins. Healthy plant-based fats, such as avocado, chia seeds, and olive oil, are recommended.
It is important to note that your calorie intake will depend on factors such as the intensity and frequency of your training, your size, and your sex.
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Drink fluids
Drinking enough fluids is essential for any strength training routine. Strength training can cause your body to lose fluids, and dehydration can negatively impact your performance and recovery. Therefore, it is crucial to stay properly hydrated before, during, and after your workouts.
The American Council on Exercise recommends the following guidelines for fluid intake:
- 2-3 hours before your workout: Drink 17-20 ounces of fluid.
- 20-30 minutes before starting: Drink another 8 ounces.
- During your workout: Sip 7-10 ounces of fluid every 10-20 minutes.
- After your workout: Aim for 16-24 ounces of fluid for every pound lost.
It is important to listen to your body and adjust your fluid intake based on your individual needs. The colour of your urine can be a good indicator of your hydration status; it should ideally be a light lemon colour, not a dark yellow.
In addition to water, you can also include other fluids in your diet, such as milk or milk alternatives. For example, chocolate milk is a popular post-workout snack, as it provides both protein and carbohydrates. However, it is best to avoid drinking sugar calories, such as sodas and fruit juices, as they are high in empty calories and can hinder your fitness goals.
Overall, staying properly hydrated is crucial for supporting your strength training regimen and promoting optimal performance and recovery.
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Consume protein
Consuming protein is essential for muscle building and recovery. Aim for 1.2 to 2 grams of protein per kilogram of body weight per day. Good sources of protein include chicken, fish, turkey, eggs, and dairy products like Greek yogurt and milk.
It is important to consume protein in conjunction with carbohydrates. Consuming a snack with 10-20 grams of protein and carbohydrates within 30 minutes of your workout is ideal. Chocolate milk, which contains 8 to 16 grams of protein, is a popular post-workout snack. You can also try Greek yogurt with fresh fruit or a peanut butter and jelly sandwich on whole wheat bread.
If you are eating 60-90 minutes before your workout, prepare a meal with a balance of carbohydrates, protein, and healthy fats. A good example is chicken or tofu with vegetables. If you are eating 30-60 minutes before your workout, opt for a lighter snack with 20-30 grams of carbs and protein. For example, a protein powder blend with oat milk, chia seeds, fruit, and greens.
It is also beneficial to consume protein before bed. Casein protein, found in milk, is slow-digesting and can help with muscle recovery and growth while you sleep. Additionally, protein powder can be a convenient way to increase your protein intake throughout the day.
Remember, the specific amount of protein you need may vary depending on factors such as the intensity of your training, how often you train, your size, and your individual needs.
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Eat carbohydrates
Carbohydrates are essential for anyone engaging in strength training. They provide the energy needed to fuel your workouts and help replenish the stored form of carbohydrates (glycogen) that gets used up during exercise. Consuming carbohydrates with protein after a workout can also maximise muscle strength and size.
It is recommended that you consume 5 to 12 grams of carbohydrates per kilogram of body weight per day. Those training for around 12 hours a week should aim for the higher end of 8 to 10 grams of carbohydrates. You can get your carbohydrates from a variety of sources, including oats, whole grains, potatoes, beans, fruits, and vegetables. For example, a chicken or tofu sandwich with vegetables or scrambled eggs with vegetables and potatoes are good options for a pre-workout meal.
It is also important to consider the timing of your carbohydrate intake. About two to three hours before your workout, opt for a meal that is higher in carbohydrates and contains lean protein. This will help you perform at your best during your training session. Additionally, 30 minutes to an hour before your workout, consider having a small, easily digestible snack containing carbohydrates and protein. This will give you an extra boost of energy and aid in your recovery after training.
Finally, remember to stay hydrated. Drinking enough fluids before, during, and after your strength workouts is crucial to prevent dehydration and enhance your performance. The American Council on Exercise recommends consuming 17 to 20 ounces of fluid about 2 to 3 hours before exercise and another 8 ounces 20 to 30 minutes beforehand. During your workout, aim for 7 to 10 ounces of fluid every 10 to 20 minutes.
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Frequently asked questions
Essential macronutrients—carbohydrates, proteins, and fats—are necessary to provide energy, build muscle, and keep your cells healthy. Carbohydrates provide fuel for strength workouts and help replenish the stored form of carbohydrates (glycogen) that get used up during a workout. Protein provides the building blocks for muscles and helps maintain strong and lean body mass. Fat is also a vital part of the overall diet for building hormones and increasing the absorption of fat-soluble vitamins.
The number of calories you should be consuming varies depending on the intensity of your training, how often you train, your size, and sex. Studies have estimated that elite strength athletes require approximately 43 calories per kilogram of body weight per day to maintain weight. Men generally require a slightly higher calorie intake, while women require fewer daily calories.
About two to three hours before your workout, aim for a meal that's higher in carbohydrates and contains lean protein. Look for foods that are lower in fat and fiber to prevent tummy troubles during your workout. A chicken or tofu sandwich or wrap with some fresh vegetables is a good option. About 30 minutes to an hour before a strength training workout, you may find it helpful to have a small, easy-to-digest snack containing 10–20 grams each of carbs and protein. After your workout, consume 10–20 grams of protein with carbohydrates within 30 minutes of your session.
The American Council on Exercise recommends that when exercising, it's best to have 17 to 20 ounces of fluid about 2 to 3 hours before exercise, another 8 ounces 20 to 30 minutes before starting a workout, then 7 to 10 ounces of fluid every 10 to 20 minutes during exercise. Aim for about 16 to 24 ounces of fluid for every pound lost after exercise.
