How to fuel for strength training
This blog post is for the person that is confused about what to eat/when to eat/how much to eat to support their workouts. It can be very confusing because there is so much information out there on this topic. I will say it is very individualized, which is why I think it’s beneficial to hire a coach, BUT i will go over the main points in this blog post that will help get you started on a good path. I also go over 4 common myths at the end of this blog post!
FIRST, I will start by saying you need to eat more than 1,200 calories a day. I don’t know why this is still a thing (I do think it’s getting better) but to put it in perspective, that is the daily calorie requirement for a 2 year old. If you are reading this article, you are older than 2, and therefore need QUITE a bit more than 1,200 calories per day to fuel your body. Building muscle takes ENERGY (calories=energy) and building muscle is putting new tissue on your body so it requires you to FUEL. If you are someone who is going for the “toned” look that many people talk about, that literally means building muscle, you can’t spend your life eating very little calories and expect to build muscle. It doesn’t work that way.
Regardless of what your aesthetic goals are, in my opinion, everyone should have the goal of building (and then maintaining) muscle mass. We are a very “under muscled” society. Muscle increases your metabolic rate, supports joint health and reduces risk for injury, increases bone density, improves insulin sensitivity and blood sugar control, enhances mental health and reduces stress, strengthens immune function, improves posture and reduces chronic pain, and boosts overall performance and stamina. SOO if you read all of those reasons and you STILL don’t want to focus on muscle, then I don’t know what to tell ya! ;)
The next question is…ok then how do I fuel properly to support the process of building muscle? You need to eat enough. Protein is the building block of muscle so you want to make sure you are eating .7-1 g per pound of body weight. If you are someone that wants to lose weight then you can use your goal body weight for this calculation. Secondly, carbs and fats are important as well— again working with a coach to find what works for you would be a great idea here. Please don’t be scared of carbs and fats— your body needs them to function properly.
The next thing is following a progressive overload program…meaning a workout program that builds on itself over a period of time. I am more than happy to go more into this if you’d like me too— reach out on Instagram if you’d like more on this topic.
Now to the timing of your nutrition—Let’s say you are planning to workout at 10 AM. You eat breakfast at 6 AM, so by 10 AM, 4 hours have passed…you would need to eat a snack before your workout to properly support your body for that workout, I’d recommend a banana, handful of cereal, granola bar—some type of quick carbohydrate food source that doesn’t have a lot of fat content (fat takes longer to digest and can be harder on the GI system when exercising). Then eat another meal within 1-2 hours of that workout that includes protein/fat/carbs. I am not a fan of fasted workouts and I believe that the body performs better and is supported more with fuel, so even if you are working out early in the AM, grab a quick snack beforehand. What questions do you have?? Let me know and I can expand on any of this or go into more detail!
Here are FOUR common myths that we can stop believing:
Picking up heavy weights is going to make me bulky. MYTH! That is not true. It takes A TON of work to “get bulky,” and the “toned” look you are probably going for requires you to pick up some heavy weights. Don’t fear lifting heavy. It’s so empowering.
Fasted workouts are better than fed workouts. MYTH! If you are strength training and want to become stronger and build muscle, you need to eat before your workouts. Our bodies perform better in a fed state, and I bet you’ll be able to lift more and feel better if you are provided. Try it out.
My body can only digest 20-30 grams of protein each meal. MYTH! Our bodies don’t just stop absorbing protein when it reaches a certain amount. Your body will use it. Some people may have GI issues when going above 60 grams per meal, depending on the person and their regular protein intake. Again, this is nuanced and individualized, but I wanted to emphasize that your body will absorb the protein you consume.
Skipping breakfast is good for me & supports my workouts. MYTH! You have been fasting for about 10-12 hours when you wake up. For a woman, that is plenty of time. Eating a larger breakfast with at least 30 grams of protein will prepare you for a successful day. Suppose you struggle with afternoon cravings or overeating at night. Try to make your breakfast larger. If you are struggling with the afternoon/evening cravings, it’s likely due to under-fueling at the beginning of the day.
