Nutrition Tips for Strength Training
In order to build lean muscle mass you need to combine an adequate calorie intake with a solid muscle strengthening program. A large number of calories are needed to fuel both workouts and tissue building. While getting enough calories is important, it is also important to get the right kind of calories.
Carbohydrate
Carbohydrate is the predominant energy source for strength training. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone your energy level will drop and you will run out of fuel to power muscle contractions. For this reason, athletes doing strength training exercise in the hopes of building lean muscle need to have an adequate carbohydrates intake.
Experts recommend at least 500 to 600 grams of carbohydrate per day to keep your muscle glycogen stores high. You can base your personal requirement on the following formula:
3.6gr carb x body wt(lbs)= grams carb/day
For a 140 pound person this is about 504 grams per day or about 2,000 carbohydrate calories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.
Protein
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. Daily protein recommendations for serious strength athletes are about 0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.
Fat
After you've met your carbohydrate and protein needs there is room for fat. Fat is an essential nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total daily calories should come from unsaturated fat.
Water
In addition to the regular eight glasses of water every day, 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 4 to 8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16 ounces 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 16 ounces of fluid.
Carbohydrate
Carbohydrate is the predominant energy source for strength training. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone your energy level will drop and you will run out of fuel to power muscle contractions. For this reason, athletes doing strength training exercise in the hopes of building lean muscle need to have an adequate carbohydrates intake.
Experts recommend at least 500 to 600 grams of carbohydrate per day to keep your muscle glycogen stores high. You can base your personal requirement on the following formula:
3.6gr carb x body wt(lbs)= grams carb/day
For a 140 pound person this is about 504 grams per day or about 2,000 carbohydrate calories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.
Protein
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. Daily protein recommendations for serious strength athletes are about 0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.
Fat
After you've met your carbohydrate and protein needs there is room for fat. Fat is an essential nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total daily calories should come from unsaturated fat.
Water
In addition to the regular eight glasses of water every day, 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 4 to 8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16 ounces 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 16 ounces of fluid.
