Exercise improves cardiovascular health, helps you reach and maintain a healthy weight and has a positive effect on mood and attitude. Resistance or strength training strengthens bones, muscles and connective tissue, and increases lean body mass, according to the American Council on Exercise. Balanced nutrition provides the energy and nutrients your body needs during exercise and recovery.
Significance
Proper nutrition improves performance and results during resistance training such as yoga and weight lifting, the American Dietetic Association reports. Foods important for strength training include carbohydrates, healthy fats and lean protein. Vary your diet to meet your nutritional needs, whether you train once a week or daily. The quality of the foods you eat matters. Choose nutrient-dense foods without added fats, sugar and salt.
Identification
When choosing carbohydrates, opt for complex carbs such as whole grains, fruit and dairy, the American Dietetic Association suggests. Sports bars and sports drinks help replenish carbs during prolonged physical activity.
Healthy fats give you energy for moderate-intensity training and insulate your organs, the American Dietetic Association explains. To support strength training, aim to get 20 percent of your calories from healthy fat sources such as nuts, fish, seeds and vegetable oils.
Considerations
The protein requirements for strength programs depend on the focus of your training. The American Dietetic Association recommends you consume .54 to .77 grams of protein per pound of body weight for weight and resistance training, and .63 to .77 grams for bodybuilding. This breaks down to 15 to 20 percent of your daily calorie intake. Good sources of protein include fat-free dairy products, legumes, eggs, soy products and lean meat, fish and poultry.
Energy Needs
To support your exercise regimen, base your calorie consumption on your age and energy level. Moderately active women 19 to 30 need 2,000 to 2,200 calories daily, according to the Dietary Guidelines for Americans. Women 31 to 50 should aim for 2,000 calories, and women over 50 need 1,800 to support moderate activity.
Men in the 19-to-30 bracket need 2,600 to 2,800 calories to support moderate activity. From 31 to 50, the caloric requirements decrease to 2,400 to 2,600, and men over 50 need 2,200 to 2,400 calories daily.
Expert Insight
After strenuous activity, the American Dietetic Association recommends eating a nutritious snack or meal within 15 to 60 minutes. Choose foods that replace lost carbs, potassium and sodium --- sports drinks, crackers with peanut butter, smoothies with yogurt and fruit, low-fat milk, bananas, stir-fries with meat and vegetables and whole-wheat wraps with turkey and vegetables. After especially taxing workouts, eat a combination of carbs, proteins and dairy products.
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