Strength Training Diet
We all know that our bodies need fuel to function. And most of us are at least vaguely aware that the type of foods we eat have a direct effect on how well we function. For example, eating a candy bar or drinking a large soda might give you a rush of energy: a “sugar high.” But with most highs comes an low, and sugar is no exception. Sugars are made up of simple carbohydrates that get quickly into the bloodstream. Unfortunately they’re just as quickly used up and your body is left needing something else. This is the crash that follows the rush.
Chances are that if your idea of a super food is a candy bar, your standard workout goes well for the first 10-15 minutes, but quickly loses steam as your body comes down from its sugar high. And it’s not only candy or other obvious sugars that have this effect. All simple carbohydrates (think white bread, crackers, white rice, etc.) have the same effect.
Especially when following a strength training regimen, we need to fuel our bodies with foods that will provide lasting energy. After all, we don’t just need to get through the day: we need to work hard for at least part of it. So for the 60% of your daily diet that should be made up of carbohydrates, choose multi-grain, whole grain, complex carbohydrate options.
They’ll break down and provide energy over a longer period of time, so having a whole grain snack 30-45 minutes before a strength training workout should result in lasting energy.
Another important consideration in a strength training diet is protein intake. The kind and quantity of protein we eat can help or hinder the way our bodies function before, during, and after a workout.
For a strength training diet, protein should make up about 20% of each day’s caloric intake. Dividing your daily protein allowance among 3-6 meals and snacks per day will provide your body consistently with the muscle-building fuel it needs. As in any healthy diet, lean proteins like fish, poultry, and legumes are wise choices.
Having a protein-rich snack soon (within an hour) after a strength training workout is a good way to supply your fatigued muscles with the fuel they need to rebuild. Peanut butter on crackers or a tuna sandwich are great refueling options after a hard workout.
The best strength training diet is one high in complex carbohydrates—to provide lasting energy before, during, and after your workout—and supplemented by lean proteins, consumed through the day. When your food gives your body the strength to work out hard, and the materials to rebuild itself afterward, you know you’re doing things right.
Tags: complex carbohydrate, lean proteins, muscle building, strength training diet, strength training regimen