A well-balanced diet comprised predominantly of natural whole foods will adequately address our nutritional requirements.
However, eating specifically for improved strength will require a slightly different approach to a diet aimed at providing more energy.
While the core ingredients remain largely the same, the magic lies in how we construct our macronutrient ratios – the combination of proteins, carbohydrates and fats in our diet – and time our meals.
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Eating for strength
While we need energy to power muscle contractions, which we typically get from quality carbohydrates, along with adequate calories and various vitamins and minerals, you cannot maximise strength, adequately recover, or perform at your peak without sufficient protein.
Protein provides the building blocks for muscle tissue and the contractile proteins that work to generate force and power during forceful contractions.
As such, when total calorie intakes remain constant among those eating for energy and those who eat for strength, protein-derived calories should displace some carb-derived calories.
A study from the University of Connecticut supports this stance, with the study authors stating that strength athletes should “put less emphasis on a very high carbohydrate intake and more emphasis on quality protein and fat consumption”.
The recommended dietary allowance to prevent a deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight (g/kg/day). However, this is far too low for athletes and active individuals – even endurance athletes who focus more on eating for energy.
Scientists at the McMaster University in Canada released a meta-analysis that reviewed a total of 49 high-quality studies to determine optimal protein intakes. Based on the research, those eating for strength should consume double the minimum amount, which is 1.6 g/kg/day.
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Ideal protein sources include:
- Dairy
- Meat
- Quinoa
- Hemp
Bonus tip: Animal products like dairy and meat also contain strength-boosting “zoonutrients” (components uniquely present in animal tissues) such as creatine.
The fat factor
Furthermore, those eating for strength should get up to 20% of their calories from healthy fats to produce and maintain anabolic (muscle-building) hormone levels.
Keep your saturated fat intake to 10% or less of your daily calorie intake but don’t eliminate it as your body needs it to produce testosterone.
Sources of healthy fats include:
- Salmon
- Nuts (particularly walnuts)
- Seeds
- Avocados
The right combination
As such, the ideal diet for strength provides more calories from lean protein and healthy fat sources.
Aim to eat protein at every meal throughout the day, consuming most of your daily carbohydrates before and directly after exercise together with protein.
Combine protein and fat at the other meals throughout the day for optimal muscle-building benefits.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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