Nutrition for Strength Training Probably even more important than breakfast, your post-training meal has to be the most important meal of the day. In order for any strength or power training individual to recover from training and to propel the building of lean muscle mass, you need to consume an adequate amount of the proper calories at the right time in the right ratio. For strength/power athletes the carb: protein ration should be 2:1 Carbohydrates:
Strength training athletes rely on carbohydrates as the predominant energy source. Glycogen (stored form of glucose) is stored in the muscles (and liver), and is the fuel used to supply energy for short, intense bursts of power. Glycogen requirements increase the longer and harder your workouts are. As glycogen stores are depleted, therefor so is muscle energy for training. Adequate carbohydrate intake is an important concern then for any serious athlete in a resistance training program. Experts say a strength training athlete’s daily carbohydrate requirement should equal approximately 5-6grams/kilo bodyweight. Using my bodyweight of 105kg’s (230lb) as an example, my total would be 525-630 gms/day. Therefor because I eat 6x/day, my meal equivalent would be 88-105 gms/meal. It should also be noted that it is imperative to get these nutrients into the muscle cells as soon as possible, preferably within the first 30-60 minutes post training. The one time where high-glycemic carbs are preferred is post-training. Why you ask? While most of the time, an insulin spike is not wanted, this is the time it is as it helps to speed up the uptake of nutrients into the muscles. When it comes to what type of carbs to ingest, it is critical that they come in the form of dextrose and maltodextrin. Why you ask? Dextrose is simply the name for glucose that has been derived from corn. Glucose is the body's primary energy source, and the form in which carbs must be converted into to be used to create glycogen. Moreover, dextrose can be absorbed directly through the gut into the bloodstream. And with this rapid absorption, it raises blood sugar and insulin levels faster than any other carb. And since it is already in the form the body requires, it can be used immediately for glycogen replenishment. Maltodextrin, on the other hand, is actually a complex carb. But its molecular chain is shorter than other complex carbs. Moreover, it is consists of loosely bonded glucose molecules. And like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does. However, before maltodextrin can be utilized, it must first pass through the liver for the bonds between the glucose molecules to be broken down. So the rate at which it is used for glycogen replenishment is slower than with dextrose. However, because it is metabolized slower, there will not be as quick of a drop of insulin and blood sugar levels as with dextrose. Proteins: After carbs, the next most important ingredient to include in a post-workout drink is protein, for a couple of reasons. First off, the consumption of protein with the carbs actually increases the rate of glycogen formation. And secondly, the body's second priority post-workout is to begin to repair the muscle tissue that was torn down during the workout. And for this, the body needs amino acids.
Protein is the basic building material for muscle tissue, and strength trainers need to consume more than the non-exercisers. However, most strength athletes still overestimate their protein needs. The NSCA states protein recommendations for serious strength athletes are about 1.5 – 2.0 grams per kilo of body weight. That's about 158 to 210 grams of protein/day for my bodyweight. Because I don’t classify myself at the higher end, I kind of averaged and use 1.75 which is 184gms/day or approximately 31gms/meal. Fats:
With your carbohydrate and protein needs met, it’s time to think fat. WHOA! Stop the sideshow, what is he talking about?! I’m talking about the essential fat we need to survive. Fat is a nutrient, an essential nutrient in our daily diets but should not be more than 30% percent of our calories. Old school told us to only consume carbs and protein post-workout; any fat should be avoided. The reason for this recommendation is that fat can slow digestion, but the body needs the carbs and protein as soon as possible. Fast forward to today, fats are needed to help repair cell membranes, produce hormones like testosterone. And post-workout, the body is scrambling to keep testosterone levels from dropping too low due to the rise in cortisol levels (the two hormones exist in a see-saw fashion; as one raises the other drops and vice-a-versa). Therefore providing fat to the body post-workout will aid in keeping testosterone levels from dropping too much and cortisol levels from rising too much. But not just any kind of fat will do. Only saturated fatty acids (SFA) and monounsaturated fats acids (MUFA) raise testosterone levels. Polyunsaturated fatty acids (PUFA) do not. Also, as with carbs and protein, fat in a liquid form will be easier to digest than fat in solid form. So the best form of fat to consume post-workout would be one in liquid form that contains SFA and/or MUFA, but a minimum of PUFA. Water:
Probably the least studied nutrient in healthy individuals, but recommendations put intake to anywhere between 2liters – 7.5 liters. In addition to your normal daily water intake; you need to drink to replace fluids that are lost during exercise. To be confident that you are well hydrated before workouts, drink 2 cups of fluid 2 hours before exercise. During your workout, drink 250-500ml every 15 to 20 minutes. After exercise, replace any further fluid losses with 500ml of water. If you want to be precise, you can weigh yourself before and after workouts. For each pound lost during exercise, you should be drink 500ml of fluid. Supplements:
Most supplements that are supposed to help build muscle don't work. But some, such as creatine, fluid and electrolyte replacements, carbohydrate supplements, and liquid meal replacements may offer some benefits to strength training athletes. Creatine:
When combined with a good diet and strength training program, creatine has the potential to produce slightly more power during workouts. Research has also found that loading creatine into the muscles may help speed up muscle gain. While many creatine supplements are available at a price, meat is the best dietary source of creatine. Typical dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5 days. A maintenance dose of 2 – 5 grams/day can follow. Taking more than the usual dosage of creatine offers no added benefit. Also, users should be aware that creatine and other popular supplements are subject to little government regulation, so there is no guarantee that they are pure. Sports drinks:
Energy bars and sports drinks may be helpful if exercise lasts longer than 1 hour. Carbohydrate supplements can be useful to help fit adequate carbohydrates into a busy day if you don't have time to eat a meal. Consuming a meal-replacement beverage just after muscle-building exercise is convenient but you can do the same thing with a tuna sandwich, a banana, a bagel or other real food snack. Consult a registered nutritionist, physician or other health care provider for personal nutritional counseling. This information is not intended as a substitute for appropriate medical treatment. References: NSCA: Essentials of Strength Training – Roger W. Earle & Thomas R. Baechle Post-Workout Drink; Part One: Carbs, Protein, and Fats - by Gary F. Zeolla |
