Friday, December 23, 2022

Strength Training and Nutrition :

Strength Training and Nutrition
Undertaking a strength training routine requires the right nutrition. If you are serious about building your body strength you also need to be serious about giving it the proper fuel to maximize your growth. Building muscle strength is very demanding on your body and requires the right nutrients. So what are the best practices in regards to strength training and nutrition?

Let's start by increasing our calorie intake. When we talk about fuel for the body, this is it and it takes a lot to fuel a challenging strength training program and the tissue building that goes along with it. Depending on the intensity of your workout you can increase your daily food intake by about 500-1000 calories. Of course, you don't want calories to come from foods with high fat and sugar content. You want healthy food coming from a good balance of protein, carbohydrates and healthy fats. If you are not getting enough calories your body's protein stores will be used for energy instead of muscle gain, limiting your progress.

What is a good balance of the macronutrients? (carbohydrates, proteins and fats) While proteins provide amino acids which will help your muscles to grow and recover, carbohydrates are not to be ignored. To get the energy you want for those challenging workouts you need adequate carbohydrates to fuel your body. It is recommended to consume about 500-600 grams of carbohydrates and 1 gram of protein per pound of body weight. Protein comes from lean meat, poultry, whey protein powder, nuts, dried beans, eggs and fish. You will get your carbohydrates from eating whole grains, fruits and vegetables. Eating a protein and carbohydrate like a tuna sandwich, a banana, an apple and nuts, after a workout is recommended to restore and grow your muscle.

Our bodies also need fat. About 30% of your calories should come from fat with about 1/3 coming from each of the fats, saturated, monounsaturated and polyunsaturated. Since most of us already get enough saturated fat, the key is to increase or monitor you mono (olive oil) and poly fats (fish oils).

Drink plenty of water during your workouts as you need to replace the water that is lost during an intense strength training session. Sports drinks may be helpful to replenish after an hour or more of working out.

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