According to the American Dietetic Association, optimal nutritional practices augment athletic performance and post-exercise recovery. Resistance training is no exception to this phenomenon. If you train with weights, complement your exercise regime with an appropriate diet to build strength, gain muscle and maximize the benefits of working out.
Protein
Training with weights increases your need for protein; your progress will be stunted unless your intake of protein is adequate. Aim to obtain 25 to 30 percent of your total energy intake from protein when you are following a resistance-training program. The highest-quality protein comes from animal foods, such as eggs, milk, meat and fish. There is insufficient evidence to support the notion that you need extra protein from supplements under normal circumstances.
Carbohydrates
Carbohydrates are stored in your muscles as glycogen. A study published in "Sports Medicine" in 2004 reported that carbohydrate depletion may cause you to become fatigued during resistance training. Carbohydrates, from food sources such as potatoes, pasta and rice, should provide 60 percent of your total energy intake if you are training with weights. To properly metabolize the carbohydrates you ingest, ensure an adequate intake of B vitamins, zinc and chromium.
Fat
Dietary fat was once considered the enemy of athletes, but the American Dietetic Association reports that dietary fat provides you with essential fatty acids and fat-soluble vitamins and should be a contribution to your overall energy intake. The "Sports Medicine" study reported that reducing your intake fat too severely will reduce your testosterone levels. Consume 15 percent of your energy intake from good fats, such as seed and fish oils.
Timing of Ingestion
Consuming adequate food before and after working out can help improve your performance and may enable you to recover more quickly. Ingesting protein and carbohydrate immediately before and after training can help you build muscle, reduce muscle breakdown and assist in replenishing glycogen stores. Pay close attention to your hydration levels and drink enough fluids before, during and after exercise in order to avoid dehydration.
References
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; N.R. Rodriguez, et al.; March 2009
- "Applied Physiology, Nutriton and Metabolism"; Dietary Protein for Athletes: From Requirements to Metabolic Advantage; S.M. Phillips; December 2006
- "Journal of the American College of Nutrition"; Dietary Protein to Support Anabolism with Resistance Exercise in Young Men; S.M. Phillips, et al.; April 2005
- "Sports Medicine"; Macronutrient Considerations for the Sport of Bodybuilding; C.P. Lambert, et al.; 2004
- "Archivos Latinoamericanos de Nutricion"; Effectivity in the Use of Protein Supplements in Resistance Training: Systematic Review; A.L. Armendariz-Anguiano, et al.; June 2010
- "Sports Medicine"; Fatigue During High-Intensity Intermittent Exercise: Application to Bodybuilding.; C.P. Lambert and M.G. Flyinn; 2002
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