Nutrition for
STRENGTH TRAINING
Richard Mallett
NUTRITION For Strength Training
Richard Mallett
Eating the right foods at the right time is essential for success in strength training. Therefore, spending time planning meals to ensure the body has adequate energy helps to maximise muscle growth and helps the body to recover after a taxing workout.
Nutrition Basics Following the basic principles of a healthy, balanced diet can go a long way towards helping the body cope with a taxing workout regime. Limiting alcohol intake and making sure to eat five portions of fruit and vegetables a day is a great starting point.
Carbohydrates and Protein On top of fruit and vegetables, consuming enough carbohydrates, proteins and fats is necessary to maintain energy levels, build muscle and keep the body healthy. For athletes who include strength training as part of their regular exercise regime, it is recommended to eat 1.2 to 2 grams of protein per kilogram of body weight each day. In terms of carbohydrates, aiming to eat 5 to 12 grams per kilogram of body weight is a common goal. In this case, the higher band of between 8 grams and above should be considered by those who train for 12 hours or longer each week.
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