As with any form of exercise, nutrition plays an important role in strength training. Use these guidelines to fuel up right.
Before
If you haven’t eaten for a few hours, grab a light snack about 30 to 45 minutes before your workout, suggests Roxana Ehsani, RDN, CSSD, a board-certified specialist in sports dietetics and adjunct professor at Virginia Tech in Blacksburg.
Look for a snack that contains easy-to-digest carbohydrates and keeps protein, fat, and fiber to a minimum, “as they take longer to digest and will slow the quick carbs from hitting your bloodstream,” Ehsani says. “We want those carbs to hit quickly to give you an energy boost pre-workout.”
She recommends these options:
If you work out at the beginning of the day, you may opt not to eat anything beforehand. However, Ehsani recommends at least having a small snack (like one of the options above). “After an overnight fast, your energy stores are low. Eating something before training can help you achieve better results from your workout,” she explains.
During
If your workouts are an hour or less in duration, you can probably stick to water during your workout, Ehsani says.
But if you train for over an hour, bring an electrolyte-rich beverage like a sports drink with you, too. “It gives you a mix of fluids, electrolytes, and simple carbs to keep your energy levels up during a long workout,” Ehsani says.
You can also opt for a small, easy-to-digest snack instead of a sports drink. Think dried fruit, applesauce, or even jelly beans, Ehsani says.
After
Ehsani says to make sure you’re hitting the three “R’s” after your workout: rehydrate, refuel, and repair. “A lot of athletes may complain that they aren’t hungry after tough training sessions, but I always encourage them to start by sipping something to start the recovery process,” she says.
Ehsani suggests a fruit smoothie made of:
- 1 cup of milk (dairy or nondairy)
- ¾ to 1 cup of plain nonfat Greek yogurt
- 1 to 2 tablespoons of chia seeds
- 1 banana or mango
- 1 cup of berries
- 1 to 2 handfuls of baby spinach or kale
Or snack on a handful of pistachios. “Pistachios are one of the highest-protein snack nuts and provide all nine essential amino acids, making them a complete protein and the perfect post-workout snack,” Ehsani says.
Then, aim to have a well-balanced meal consisting of veggies, fruits, complex carbs, healthy fats, and 20 to 35 grams of high-quality protein within two hours post-workout.
“One of my favorite post-workout meals is wild Alaska salmon, because it’s a high-quality source of protein that helps rebuild muscle,” Ehsani says. She recommends pairing 3 ounces of salmon with 1 cup of roasted veggies like broccoli or cauliflower, and 1 cup of quinoa or brown rice for a nutrient-dense meal.
