The results of a strength-training exercise regimen depend largely on nutrition. If your goal is to squat very heavy weights, increase your maximal bench press or do unassisted pull-ups, you probably shouldn't go on a diet. Strength training necessitates a tremendous amount of calories and protein, more than you need if lifting weights to simply tone your muscles.
Daily Calories
Strength training requires fuel or calories to build slightly more muscle tissue, activate a greater percentage of muscle cells and train those activated cells to contract with greater force. If you are a man, your minimum daily caloric requirement is 23 calories per pound of your body weight to maintain your current strength and activity level; if you are a woman, you must eat 20 calories per pound, according to the National Strength and Conditioning Association. You must then eat 350 to 700 additional calories beyond your minimum requirement to increase your strength and mass. Your protein needs are high as well. Include 1.5g to 2g protein per kilogram of your body weight as part of your nutrition plan.
Protein Shakes
Spread your daily calories over five to six meals throughout the day, enhancing your strength training. A pre- or post-workout shake is a simple way to easily consume 500 to 600 calories. Furthermore, a shake made of skim milk, whey protein powder and carbs stimulates protein synthesis better than a meal of chicken and rice. The essential amino acids in whey and skim milk are most effective for strength training when consumed before and after a workout, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues in the Strength and Conditioning Journal.
Benefits
Consuming plenty of healthful calories ensures you also eat a sufficient amount of nutrients necessary for the production of muscular force, improving your muscular strength. Your muscles need an abundant supply of glucose from the carbs you eat. Eat foods rich in magnesium, calcium and vitamin D. Chicken, turkey, mackerel, almonds, lentils and kidney beans are excellent sources of magnesium. Drink three to four cups of skim milk fortified with vitamin D every day for 900mg to 1,300mg calcium.
Water and Fluid Intake
Though water is an often overlooked nutrient, it's an integral part of your strength training. A 1 percent loss of your body weight from water can decrease your muscular strength performance. You must drink the minimum fluid intake of a sedentary person as well as replace any fluids lost during your workouts. A sedentary man needs a minimum of 16 cups of total fluid intake; a sedentary woman needs a minimum of 11 cups of fluid, according to a 2010 article by Douglas Kalman, Ph.D., and Anna Lepeley in the Strength and Conditioning Journal. This minimum requirement includes the water you drink, and the water in coffee, sports drinks and high-water content fruits such as oranges and melons. Strength-training sessions are generally longer than 60 minutes, so drink a sports beverage during your workouts.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- Strength and Conditioning Journal; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- Strength and Conditioning Journal; Magnesium and Implications on Muscle Function; Phil Carvil, and John Cronin, Ph.D.; February 2010
- NSCA's Performance Journal; The Importance of Vitamin D in Human Performance; Rikki Keen, R.D., December 2010
- Strength and Conditioning Journal; A Review of Hydration; Douglas Kalman, Ph.D., and Anna Lepeley, MS; April 2010
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