Building and maintaining physical strength is not solely about heavy workouts or vigorous training programs, it also involves fueling your body with proper nutrition. If you are looking to build muscle and strength, you must pay attention to your diet as particular nutrients are necessary for muscle development and recovery. Hence, to support your strength-building workout regimen, this article brings you some evidence-based nutrition advice.
KW: Nutrition Advice for Building Strength
Protein: The Building Block of Muscles
Protein is known as the building block of muscles for good reasons. It is crucial in repairing and building muscle tissues that are worn out during workouts. According to a study published in the Journal of the International Society of Sports Nutrition, individuals aiming for strength building should consume between 1.6 and 2.2 grams of protein per kilogram of their body weight daily.
The timing of protein intake also matters. Ideally, you should aim for a balanced distribution of protein across meals throughout the day to exploit muscle protein synthesis effectively. Furthermore, consuming protein-rich food or supplement right after your workout session can optimize muscle repair and growth.
Carbohydrates: The Fuel of Energy
Carbohydrates are the primary source of energy for your body. They provide the fuel your body needs to perform strength training exercises. When you eat carbohydrates, your body breaks them down into glucose which is used to replenish glycogen stores in your muscles. During an intense workout, these glycogen stores are depleted, causing fatigue and reducing performance.
According to the American College of Sports Medicine, strength-training athletes should aim for a daily carbohydrate intake of 3-5 grams per kilogram of body weight. While a low-carb diet can lead to rapid weight loss, it may hinder your ability to increase strength and muscle mass due to insufficient energy.
Fats: The Provider of Essential Nutrients
Contrary to popular belief, not all fats are bad. In fact, certain fats are essential to promote overall health and improve muscle growth. Healthy fats, particularly polyunsaturated and monounsaturated fats, can aid hormonal production, including testosterone, which plays a significant role in muscle growth and strength.
Sources of healthy fats include avocado, nuts, seeds, olive oil, and fatty fish like salmon. Ensuring that about 20-35% of your total daily calories come from fats is advisable for strength training athletes, as suggested by the National Institutes of Health.
Stay Hydrated
Hydration is a key, yet often overlooked, part of nutrition advice for building strength. Keeping your body well-hydrated allows for efficient nutrient transportation and muscle recovery. Dehydration can affect your exercise performance, causing fatigue, decreased coordination and muscle cramps.
For strength training, it’s recommended to consume about 2.7 liters of fluids for women and 3.7 liters for men daily, as stated by the Institute of Medicine. However, the amount may increase if you sweat a lot during exercises.
Choose Nutrient-Dense Foods Over Processed Ones
While it might be tempting to opt for processed foods high in protein or carbs, they often lack essential vitamins, minerals, and fibers. Instead, you should focus on nutrient-dense foods – foods that provide substantial amounts of vitamins and minerals with relatively few calories.
Nutrient-dense foods like lean meats, eggs, dairy products, whole grains, fruits, vegetables, and nuts not only provide the macronutrients (proteins, carbohydrates, and fats) but also deliver ample micronutrients (vitamins and minerals) which aid in the body’s various functions, including muscle growth and recovery.
Supplement Wisely
While whole foods should constitute the majority of your diet, certain supplements can aid in your strength-building journey. Whey protein, branched-chain amino acids (BCAAs), and creatine have been scientifically shown to support muscle growth and strength.
It is important to remember, however, that supplements should act as an addition to a balanced diet and not as a replacement for whole, nutritious foods. Always consult a healthcare professional before including any supplements in your diet.
Rest and Refuel
Rest is as important as training when it comes to building strength. During sleep, the body releases human growth hormone, which aids in muscle growth and recovery. Eating a balanced meal that incorporates protein, carbohydrates, and fats before bed can facilitate this recovery process further.
The kind of nutrition advice given for building strength cannot be overemphasized. It’s absolutely vital to give your body the nutrients it needs to recover and grow from strenuous workouts. Through adequate protein, carbohydrate and fat intake, staying well-hydrated, prioritizing nutrient-dense foods, and supplementing wisely, you can optimize your diet to support your journey to improved strength and muscle mass.
