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The Effects Nutrition Has on Strength Training

May 12, 2011 | By Gis Gibbs
The Effects Nutrition Has on Strength Training
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Strength training involves careful programming and constant effort. To recover from your training and build additional lean muscle mass, you must have a solid nutritional program. Unless you have a goal weight to achieve, such as making weight for a contest, you do not need to constantly count every gram of food, but following sound nutritional principles will allow you to build strength without adding additional body fat. Consult a health-care practitioner before beginning any dietary program.

Protein

Your muscles are composed of amino acids and protein complexes, most of which you need to replenish through diet. While the recommended daily allowance of protein for minimal function is only 50 g per day, if you are training for strength, minimal function is not enough. According to a study published in the 2000 "American Journal of Clinical Nutrition," athletes engaged in strength training may require nearly twice the RDA. Lean cuts of red meat are a source of protein and are high in conjugated linoleic acid. Oily fish provides protein and omega-3 fatty acids. Chicken and dairy products help provide protein and round out your diet.

Fat

Fat is critical for hormone production. According to a study published in the "Journal of Steroidal Biochemistry," a diet low in fat -- less than 20 percent -- will limit your ability to produce testosterone. No hormone is as important in your quest to build muscle as testosterone. Get most of your fats from healthy sources, such as olives, nuts and seeds. Omega-3 fatty acids, found in these foods as well as fish, increase your ability to recover from training by improving your ability to replenish muscle protein. Conjugated linoleic acid is fatty acid that has the additional benefit of increasing your ability to mobilize body fat and burn it for energy.

Carbohydrates

Carbohydrates have a direct effect on your ability to improve strength -- without them you cannot train with maximal intensity. Carbohydrates are the fuel that your body prefers for heavy work, so an athlete's diet must include plenty of fruits and vegetables. While the amount of carbohydrates you need to consume will vary with your training volume and intensity, if you are running out of energy in the middle of your workout, you may not be eating enough carbohydrates. As you train, you deplete your muscles reserve of glycogen, or sugar. Following a workout, a shake of simple carbohydrates and protein can help you restore your muscle glycogen and improve recovery.

Other Effects on Strength

One of the most important aspects of your diet on your strength levels is your ability to maintain overall health. Remaining injury-free allows you to train and perform at full intensity. A healthy diet increases the strength of your bones and connective tissues. This is another reason why a diet high in protein is critical to athletic performance. In a 2011 study published in the "Current Opinion in Lipidology," it was shown that dietary protein worked with calcium to increase the strength of your bones.

References

Article reviewed by Eric Lochridge Last updated on: May 12, 2011

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