Nutrition and Supplementation for Strength Training

Strength training success requires hard work, consistency, and discipline. But unless you’re fuelling your body with the right nutrients, you’re never going to achieve your peak. As a strength coach, I see more people blowing their strength potential because of poor food choices than any other cause. 

It doesn’t have to be that way.

Today, we’re taking a deep dive into the crucial role of nutrition and supplementation for strength athletes. My goal is to give you the knowledge you need to optimise your nutrient intake for peak performance on the gym floor. 

Key Strength Training Nutrients

Think of your body as a high-performance machine, with food serving as the fuel that keeps it in good working order. Just as you wouldn’t expect a sports car to run at its best on subpar, low octane fuel, your body’s not going to perform optimally without the right nutrients. Still, as a strength trainer, I see people who are pouring junk food and empty calories into their fuel tanks daily and then wondering why they’re not making gains.

You’re smarter than that, right? So, let’s deconstruct what good nutrition for strength athletes looks like, starting with the macronutrients.

Protein

When you hit weights with max intensity, you’re causing microscopic tears in your muscle fibres. That’s actually a good thing because it sets up a process of repair and reconstruction that makes your muscles slightly bigger and slightly stronger. But the key to those gains is protein.

Protein is constructed of amino acids, which are the building blocks of every part of you, including your muscle tissue. Your job is to take in enough protein to meet your everyday needs as well as to rebuild your damaged muscle fibres post-exercise.

Concentrate on complete proteins, which contain all nine of the essential amino acids needed for muscle repair. The best sources are lean meats like beef, fish, chicken, turkey, eggs, and dairy products.

So, how much protein should you be consuming?

As a hard-training strength athlete, you should plan to consume 1.2 to 1.5 grams of protein per pound of body weight. So, if you weigh 180 lbs (81.5 kg), you should be taking in 216-270 grams of protein daily.

When you eat your protein, is just as important as how much of it you consume. Before working out, fuel up with some protein to give your muscles the energy they require. Then, after crushing those weights, replenish with a protein-rich meal or smoothie to jump-start the process of muscle regeneration. 

Carbohydrates

Carbohydrates are your body’s primary source of energy. When you consume them, they break down into glucose, which acts as a kind of rocket-fuel for your training. But your muscles are only able to store a limited amount of glucose, requiring constant top-ups. After a workout, your glycogen levels are going to be depleted. By refilling on carbs, you’ll be speeding up the muscle-rebuilding process.

Carbohydrates also facilitate the production of insulin, which transports amino acids into your hungry muscles. The brain prefers carbohydrates as its primary energy source. So, by refueling with carbohydrates, you’re providing your brain the extra oomph it needs to stay alert and continue pushing through those challenging sets.

It’s critical to strategically time your carbohydrate intake to maximize your strength training sessions. Prior to working out, eat a complex carbohydrate-containing meal or snack. Choose foods that will release energy slowly during your workout, such as whole grains, sweet potatoes, quinoa, or fruits.

After your workout, your muscles are in need of glycogen in order to start the repair process. Get it in the form of a high-carb post-workout shake, white rice, or other quick-digesting carbs.

You should aim to take in 3 to 5 grams of carbohydrates per kg of body weight daily. Focus on complex carbs that provide long-lasting energy and quality nutrients. You should include such whole grains as oats, brown rice, quinoa, whole wheat bread, and fruits and vegetables. Include some simpler carbs for quick absorption and glycogen replacement during intensive training phases or just after an exercise session. 

Fats

Your body uses fat stores as fuel when performing low- to moderate-intensity exercises. So, your workouts will be sustained, and muscle breakdown will be avoided if you consume enough healthy fats. You also need fats for the generation of anabolic hormones like testosterone, which stimulates muscle protein synthesis. On top of all that, fats are needed to maintain joint health and offset inflammation.

Compared to carbohydrates and protein, fats are more calorically dense, meaning that they deliver more energy per gram. Focus on getting your healthy fats from such sources as avocados, nuts, seeds, coconut oil, olive oil, and fatty fish. 

Supplementation

The right supplements can help improve performance, speed up recovery, and promote muscular growth. While good nutrition and exercise should always be the cornerstones, several supplements can offer supplementary advantages. Here are my top four supplements for strength athletes:

Protein Powder:

 Protein powder provides a fast-absorbing, convenient way to get amino acids into your muscle cells. Look for a whey, casein, or plant-based powder that contains 25-30 grams of protein per serving.

Creatine:

Creatine improves the amount of phosphocreatine that muscles store, allowing for more efficient energy production during brief, intense workouts. Taking five grams per day will improve your strength on the gym floor.

Branched-Chain Amino Acids (BCAAs):

Leucine, isoleucine, and valine are essential amino acids for synthesizing muscle protein. BCAA supplements can potentially lessen muscular discomfort following demanding workouts by supporting muscle recovery, reducing muscle breakdown, and reducing muscle breakdown.

Beta-alanine:

The amino acid beta-alanine raises carnosine levels in the muscles. Increased levels of carnosine delay muscle exhaustion and increase endurance by acting as a buffer against lactic acid buildup during strenuous activity. 

Wrap Up

Nutrition plays such a big role in your muscle growth, but it’s so easy to get wrong. If counting calories, and reading every packet has you a little overwhelmed, plus you’re absolutely not FU%ING looking forward to dieting, then hit me up. I can make it an enjoyable, easy process. Optimising strength training performance, encouraging muscle growth, and facilitating recovery depends on providing your body with the proper ratio of macronutrients, including carbohydrates, proteins, and healthy fats. Add in the four supplements we’ve discussed, and you’ve got the ideal nutritional foundation to capitalise on the hard work you’re putting in on the gym floor. Wanna take the guesswork out of your training and nutrition? Check out my nutrition package for 100% commitment and real-time real-world coaching – just you and me!