Protein and Carbohydrates for Strength Training
As a personal trainer and owner of Mile High Nutrition and Fitness, Alex Garbiso helps clients to achieve their workout goals. Alex Garbiso takes an individualized approach to ensure that each client gets the nutritional and exercise advice that they need. When an athlete is engaged in strength training, his or her nutritional needs change. Protein intake becomes one of the athlete's most important considerations, as protein itself plays a key role in supporting muscle growth and recovery. Weight lifting and other strength-building activities work by causing mechanical damage to the muscle fibers, which then grow as they recover. The more muscle damage and recovery a person endures, the more protein he or she needs. Experts recommend 1 to 1.5 grams of protein per every pound of body weight per day, depending upon the intensity of the workout. Those who do more strength training are likely to need more protein. Carbohydrates are also necessary for building muscle mass. The body reserves a certain percentage of ingested carbohydrates in the form of glycogen, which stores in the muscle to power workouts. Suggested quantities of carbs range from half of one's daily calories to a body weight percentage, which can range from 2 to 3 grams of slow-digesting carbs per pound on a normal day to 4 grams per pound prior to a heavy lifting day, though exact totals will depend on the athlete's individual needs.