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Successful strength training requires more than lifting weights and toning your muscles. The foods you eat determine how much of your body’s potential you actualize. With so many recommendations on the best nutrition for strength, deciding what to go with can be overwhelming.
Fortunately, this article will save you the hassle, detailing the essentials for beginners and anyone looking to fine-tune their routine. Below are what you need to eat to support your training.
Takeaway:
- The amount of protein you consume daily should be between 1.6 and 2.2 grams of your body weight.
- Eat healthier fats and complex carbs for a healthy and functional body system.
- The ideal amount of calories for muscle growth is 250 to 500; consuming up to 500 daily calorie deficit will help you lose fat quickly.
- Supplements can’t help you get the necessary minerals and vitamins your body requires. But a well-rounded eating plan and varieties will.
Protein
Sufficient protein supplies your body with the vitamins and minerals needed to build muscle mass and gain strength. However, it may be challenging to get the result you’re looking for when you consume a small amount of protein.
Generally, proteins are building blocks of muscle tissues used by the body to repair fiber tears through muscle protein synthesis. Fiber tears usually occur from the stress of lifting weights when you train. This stress causes tiny tears in the muscle fibers.
Your body repairs these tears during your rest periods, building new tissues that lead to muscle growth. Therefore, proteins are always included in the nutrition recommendations for strength.
According to research, the amount of protein you should consume daily is between 1.6-2.2 grams per kilogram of your body weight. For someone with a body weight of 190 pounds, this translates to a protein intake of 137-189 grams of proteins.
But when is the best time to eat proteins?
Researchers have succeeded with trials testing the protein spread and protein change theory. The protein spread theory asserts that spreading your daily protein intake through all your meals can increase muscle synthesis. This can be eating more protein at breakfast and less protein at dinner since muscle protein synthesis decreases at night.
Best Protein Sources for Strength Training
All protein sources are not the same. For the best results, consider consuming only high-quality proteins or proteins that contain all the nine essential amino acids. They can be of either animal or plant origin.
Below is a list of the best protein sources you can consume.
Animal-Based Proteins
- Whey
- Egg
- Chicken
- Turkey
- Casein
- Lean beef
- Tuna
- Greek yogurt
- Cottage cheese
Plant-Based Proteins
- Soy
- Quinoa
- Pea
- Spirulina
- Amaranth
If you aim to repair or grow your muscle, the protein sources mentioned above are for you. They are equipped with natural nutrition to aid all aspects of your health, including performance and recovery. Just select the one that matches your preference.
Carbohydrates
Contrary to popular belief, you don’t need to eliminate carbs but eat the right amount and types. Carbs strengthen your muscles when performing exercise or hard labor. Your body breaks down carbohydrates into glucose, stored as glycogen in the liver and muscles.
This is how the body can fuel your activities, including strength training, hence the need to consume enough carbs for strength and endurance. Depleted glycogen levels can result in fatigue and an inability to pull through your training sessions.
The International Association of Sports Nutrition recommends a daily carb intake of 5-12g/kg/day. This range aligns with the recommendations of most experts. However, there are still conflicting views on timing.
Generally, having a carb-rich pre-workout and post-workout meal is very important. The meal before your workout can help improve your performance while training. The post-workout meal will help you regain your strength and also support muscle recovery.
A paper published in the Journal of the International Society of Sports Nutrition suggests having meals that combine carbohydrates and proteins shortly after exercising. This can help speed up muscle repair and replenish your glycogen reserve.
So, what type of carbohydrate is best for strength training?
You can consume simple and complex carbohydrates, but each type has optimal times. The body easily breaks down simple carbohydrates and quickly absorbs them. They can offer a good energy boost after a workout session.
However, complex carbohydrates are slower to digest but provide longer-lasting energy. They are best included in pre-workout meals.
Best Carbohydrate Sources for Strength Training
Here is a list of both simple and complex carbohydrates that you can include in your meal plan:
Complex carbohydrates
- Oats
- Sweet potatoes
- Brown rice
- Legumes (beans, lentils, chickpeas)
- Barley
- Farro
- Quinoa
- Whole grains
- Bulgar wheat
Simple Carbohydrates
- Fruits (bananas, berries, apples, oranges)
- Honey
- Dried fruits (dates, apricots, raisins)
- Corn
- Fruit juices
- Rice cakes
Healthy Fats
Fats, just like carbs, often get bad PR. While it may sound healthy to avoid fats completely, it is not. Your body needs healthy fats as they play important roles, just like proteins.
Fats are a good source of energy. They promote the production of growth hormones, help manage inflammation, and soothe the soreness experienced after a session.
There are three categories of healthy fats: monounsaturated, polyunsaturated, and saturated. Consuming each form in the right quantities can help support strength building.
The American College of Sports Medicine recommends that dietary fat not exceed 35% of calories. Hence, fats should only be consumed in moderation, 0.5-1.5g/kg/day.
Best Healthy Fats Sources for Strength Training
Monounsaturated and polyunsaturated fats are considered the most healthy forms of fat. However, saturated fats can also help boost growth hormone production when consumed in minimal quantities.
Monounsaturated fats
- Olive oil
- Avocados
- Almonds
- Sesame oil
- Peanut butter
- Macadamia nuts
- Pecans
Polyunsaturated fats
- Salmon
- Mackerel
- Sardines
- Walnuts
- Algal oil
- Corn oil
- Sunflower seeds
- Pumpkin seeds
- Soybean oil
Saturated fats
- Coconut oil
- Full-fat dairy (yogurt, cheese, milk)
- Coconut milk
Complementary Foods to Support Your Strength Training
Complementary foods can be eaten alongside macronutrients like protein, carbohydrates, and fats. They also contain essential nutrients that help support strength-building.
Seafood
The recommendation by the United States Department of Agriculture, USDA, is about 8 ounces per week. Seafood, particularly fatty fish, is rich in omega-3 fatty acids that help reduce inflammation and promote muscle growth.
Seafood options you can add to your diet include tuna, trout, sardines, salmon, and mackerel. They have a low mercury content and are safer for regular consumption. They can also be consumed at any time of the day, either as part of a meal or as a main meal.
Dark Leafy Greens
Dark leafy greens are rich in vitamins A, C, K, and folate. They also contain minerals like iron, calcium, and magnesium. Good sources include kale, spinach, and collard greens. They can be consumed at any time of the day as salads, smoothies, or cooked dishes.
Diary
Dairy products are good sources of proteins. They contain casein, whey, and some essential vitamins and minerals. You can take dairy after a workout to replenish your glycogen level and enhance muscle recovery.
Key Takeaways
A well-rounded diet that contains essential nutrients can improve your workout performance, boost muscle growth, and support your overall health.
You must, however, be mindful of exceeding the recommended intake ranges for each food source, as this can affect your performance and health.
Feel free to combine the different varieties in your meal plan creatively, and be sure to fix suitable meals at appropriate times.
References:
- J. Iraki., P. Fitschen., S. Espinar., E. Helms. (2019). Nutrition recommendations for bodybuilders in the off-season: A Narrative Review.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
- J.D. Bosse., B.M., Dixon. (2012). Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518828/
- Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Tayyip, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Antonio, J. (2017). International Society of Sports Nutrition position stand: Nutrient timing.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/
- Harvard Health Publishing (2022). The truth about fats: the good, the bad, and the in-between. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
- United States Department of Agriculture (2024). Why is it important to eat seafood, and how often should I eat it?
https://ask.usda.gov/s/article/How-often-should-I-eat-seafood
