Pre- and Post-workout Nutrition for Strength Training

Gone are the days when strength training was just about elite body builders bulking up with killer iron and boringly strict meal plans. With the growing body of research backing up the importance of strength training for everything from weight loss to bone density to longevity, it has gone mainstream and is considered a must for every one of your clients seeking to achieve health and fitness goals.

As with so many other fitness activities, strength training is about more than just throwing some weights on a bar and lifting. Truly effective strength training also relies on a healthy nutrition plan and appropriate pre- and post-workout fuel, all designed to maximize results.

In general, an effective nutrition plan includes adequate energy (calories), macronutrients (protein, carbohydrates and fats) and hydration, all customized according to the intensity, duration and format of the training program as well as to the individual. Each of these nutrition factors can either positively or negatively affect preparation for, and recovery from, moderate-to-intense training sessions. Over time, these factors can significantly impact the success of any strength-training goal. In fact, without an adequate meal plan containing enough calories to support a strength-training program, clients may actually be faced with loss of muscle mass and bone density, increased fatigue, injury, illness, nutrient deficiencies and a longer recovery process.

The best nutrition program, overall, to support a strength-training program includes the following:

Carbohydrates: 6 to 10 grams per kilogram of body weight (2.7 to 4.5 grams per pound of body weight). Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as body size, sex and even environmental conditions.

Protein: 4 to 2.0 grams per kilogram of body weight (0.5 to 0.8 grams per pound of body weight). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements.

Fat: 20 to 35 percent of total energy intake. It can often be tempting to drop below this level in the quest for improved results; however, consuming less than 20 percent of energy from fat does not benefit performance. It's important to stress to clients the importance of total nutrition for optimal results.

Hydration: Adequate fluid intake before, during and after exercise is important for health and optimal performance. Dehydration actually decreases exercise performance. In the hours after exercise, clients should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids.

As with other training programs, fueling up in the hours prior

… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

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21 Responses to “Pre- and Post-workout Nutrition for Strength Training”

  1. Dr Paula Moore Reply

    would you reccomend a posture brace?

    View Comment
  2. Adam Greensword Reply

    I was looking around for help with this and stumbled across your channel.
    Very helpful, straightforward, and useful. Thank you for all your videos,
    there is a ton of great advice on here, i really appreciate your sharing of
    your expertise. Great job, thanks again.

    View Comment
  3. Original Reply

    Is your neck meant to feel tight afterwards?

    View Comment
  4. Ando Servis Reply

    What about balancing a book on your head?!

    View Comment
  5. Robo321 Reply

    I have a bad case of this. I also have severe TMJ and wonder if the two
    conditions are related.

    View Comment
  6. ChildishLouie Reply

    What if you’re a overweight and I try to have a nice posture but fall back
    into that hunchback mode, I also did the wall thing and my middle back idk
    sides in the middle started hurting not like omg so much pain but just a
    little also I have like a small ball of fat too in my back by my neck I’m
    guessing that’s the thing u were saying .

    View Comment
  7. Rosalyn Antonio Reply

    Forward Head Posture Correction (Anti-Ageing Must):
    http://youtu.be/4uzd_nFzj0Y

    View Comment
  8. Sarah Buxton Reply

    When you said “You might’ve seen in your mother”, hate to admit this, but I
    can see how my mother has treated (or mistreated) her body, and I’m looking
    this up to avoid the same fate… sounds awful, but it’s an amazing way to
    ‘see the future’.

    View Comment
  9. Michael Knights Reply

    Forward Head Posture Correction (Anti-Ageing Must)

    View Comment
  10. Sergey Davys Reply

    Hello, my name is Ally and I have been having a bit of pain in my back and
    neck. Not to mention I got a hump too, on top of all that I been having a
    numbness in my fingers, especially when I sleep. My question is, will the
    numbness in my fingers will go away by doing this particular exercise? Or
    does my back pain and slouching have anything to do with numbness? Thank
    you very much.

    View Comment
  11. TwistedDiamond Reply

    Hi Paula
    Thank you for these videos, I have all the neck and shoulder symptoms
    mentioned throughout and one session has helped already.

    Do you have any videos or advice on coccyx pain?

    View Comment
  12. Waddah Fatany Reply

    i love your videos, but i have to ask does this also improve my back
    posture, i have a slouched posture i don’t feel confident with how i look,
    i’ve tried support belts but it didn’t do much. what do you recommend?

    View Comment
  13. LaZzYChimp Reply

    Hey, do you think someone with a Forward Head Posture can grow a tiny bit
    taller by correcting it? :)

    View Comment
  14. Alan Navarre Reply

    Thank you for this. I’ve already allowed my neck and posture to hang so
    much that I wake up nearly daily now with neck and head pains. Being at a
    computer for hours at a time, I can never seem to adjust or improve my
    current setup enough to help with it.

    Figuring out how many pillows to use when I sleep is also a nightmare. Too
    few and I can’t sleep due to my breathing. Too many and my neck and back
    are in terrible pain the next day. I never used to feel this stiff when I
    was younger because I was more active. These exercises seem very relaxing
    when I do them with little to no strain.

    View Comment
  15. lionandlamb3 Reply

    Where are you located, I wish I could come see you. I’m in NYC. If not,
    just this question at the moment and then I’ll subscribe to your
    newsletter: I am 61 with flat back syndrome (also a long history of
    musculoskeletal problems, herniated disc surgeries, PMR, fibromyalgia). Do
    you think that flat back can be rectified with exercises (I’m puzzled as to
    why my D.O. of 20+ years never told me I had it or addressed it as
    something I could help myself with), and at my age? Thank you Paula.

    View Comment
  16. kenzo4211 Reply

    iv been doing this for 3 weeeks and there no improvement

    View Comment
  17. epiphoney Reply

    Raising your chest has no effect on forward neck bend. I wish my yoga
    teacher knew that.

    View Comment
  18. Scottosphere Reply

    Very helpful and thorough! Thank you.

    View Comment
  19. takeapes11 Reply

    thanks doctor, but when im trying this excerise, i feel super tired on my
    neck, shoulders and back….. what should i do?

    View Comment
  20. silver wolf Reply

    How long is it gonna take to be corrected, l know it depends on the
    condition , but in general ??

    View Comment
  21. belayasova Reply

    i also have hyperlordosis (self-diagnosed) of my lower back, and doing this
    type of exercise using a wall has always been a problem. is there anything
    i can do differently?

    View Comment
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