Nutrition Strategies to Maximize Strength Training
Nutrition Strategies to Maximize Strength Training by Susan Mitchell, PhD, RD, FADA
Is strength training part of your regular workout routine? Or, have you decided it’s time to include it? Strength training or weight training can improve quality of life and overall health by reducing both blood glucose levels and body fat. It improves strength as muscle mass increases and is maintained.
Strategy # 1: Eat 1-2 hours before your workout and 30 minutes after.
According to an article in Today’s Dietitian people say they don’t want to eat before or after a workout or they will blow the benefits. However, think about it this way.
When you have a meal or snack before a strength training session, your energy level increases and ultimately can result in additional calories burned…in other words, you don’t poop out as quickly.
Most sports nutritionist suggest a meal or snack two hours before a workout but at least one hour if the snack is smaller in size. According to a second article in Today’s Dietitian a pre-strength training meal or snack should be high in carbohydrates, moderate in protein, and low in fat and fiber in order for the stomach to empty quickly such as a bagel and fresh fruit.
Don’t forget that nutrition post workout is part of the smart strategy. Eat a meal or snack consisting of carbs and protein within 30 minutes to speed glycogen recovery and to help repair muscle microtears that may occur during lifting.
Storage rates for glycogen are fastest the first hour after exercise. Remember that carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose. Stored glucose is called glycogen.
Strategy # 2: Increase protein for muscle hypertrophy and strength gains.
Remember that your intake varies depending on your routine but in terms of protein needs for the day, sports nutritionists Janice Dada and Dr. Jenna Bell suggest 1.2 to 1.7 grams protein/kilogram body weight for strength training.
The range for protein in the daily diet has been 5-35% of total daily calories. Now the suggestion is to reach the higher end of that range….20-35% of total calories from protein, especially when you weight train.
Muscle hypertrophy and strength gains also result from repeated sets of higher weights and less repetitions plus the right nutrition. Remember that if you are just starting out and are a strength-training novice, it’s important to start slowly and build muscle endurance with lighter weights or resistance before you progress to heavier weights and strength gains.
An award-winning registered dietitian, Dr. Mitchell serves on the health and medical advisory board of Family Circlemagazine. She is co-author of three books— Fat is Not Your Fate, I’d Kill for a Cookie and Eat to Stay Young as well as a contributing author to Macmillan Reference USA’s Nutrition and Well-Being A to Z . A reliable source to the media, Dr. Mitchell has appeared on The Today Show, CNN, and the TVFood Network and is quoted extensively in magazines including Reader’s Digest, Fitness, and Cooking Light.
Distinguishing Dr Mitchell’s work is her ability to integrate sound nutrition and fitness into busy lifestyles to achieve better health, increased energy and creativity. She consults as the nutrition and health expert for Target. A licensed nutritionist, registered dietitian, and Fellow of the American Dietetic Association, Dr. Mitchell earned her Ph.D. from the University of Tennessee (Go Volunteers!) and taught nutrition and health science at the University of Central Florida for over 8 years.
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