Are there foods to eat for strength conditioning?

Do foods help with strength conditioning?

Like muscle training itself, knowing what to eat, how much to eat and when to eat it can be almost as important as the actual training itself. The body needs a good mix of high-quality proteins, carbohydrates and fat.

Proteins are important because they effect metabolism and muscle health. Be sure to take in enough protein throughout the day including after the gym workout. Taking in proteins after a good workout helps to restore the muscle tissue that one tore down during said workout. While it is tempting to seek out supplements for protein sources, the best choices still come from good quality food. It’s probably a lot cheaper too.

Many people try very hard to eliminate carbs from their diets, but Carbohydrates are important because they are the body’s main source of energy – even for one’s brain. With that said, most people only need about three to five grams of carbs per kilogram of body weight, at least those where the findings from an article posted by the Journal of the International Society of Sports Nutrition. Most people should aim for 42 to 50 percent of their calories from carbs each day (Livestrong).

Good fats are an incredibly dense form of energy storage. Fats provide energy and nutrients. While the average person carries about 50,000 to 60,000 calories worth of fat in the bodies every day, you only need 0.5 to 1.0 grams of fat per kilogram of body weight of fat.
The good foods that will give one the best bang for one’s buck include:

Lean Beef

One of the most ideal sources of protein comes from lean beef. Try to take in about 20 to 30 grams of after a workout. Grass-fed beef is a great source of creatine, is rich in CLA (an anti-inflammatory fatty acid) and provides more than one-half of the RDA of protein in a four ounce serving.

Skinless Chicken Breasts

You can’t beat the leanness of a boneless, skinless chicken breast. A typical three-ounce serving of lean chicken has roughly about 94 calories, 20 grams of protein and just one gram of fat. Chicken also contains leucine, an amino acid which is good at building muscle.

Fish

Fresh fish can not only be tasty, but is low in saturated fat that will only clog up one’s arteries. This fatty fish has a lot of omega-3 fats that are good for lowering triglyceride levels and boosting insulin sensitivity which is key in muscle growth, additions of amino acid and glucose. Studies have found that people who took in larger levels of these types of fats were recorded as having greater strength than those who took in less.

A three-ounce serving of cod contains roughly about 135 mg of omega-3s. It is also known for containing selenium which is a mineral known for its antioxidant “powers” that help with enzyme function.

Eggs

The incredible, edible egg…these individually wrapped by nature packs of protein are considered by many as one of the best quality protein sources around. Eggs contain amino acid building blocks that will pump one up. Eggs can help keep one’s testosterone levels high. One study found that those who ate three whole eggs daily were able to achieve twice the gains during their muscle workout than others who only consumed one egg or less per day.

People who are concerned about their cholesterol levels shouldn’t give up on eggs. Go for mostly egg whites to help balance things out. With that said, some experts believe that even up to 640mg of additional cholesterol from eggs will actually decrease the amount of bad cholesterol in one’s body.

Cottage Cheese

Those who do not care for eggs may want to consider scooping up a pile of cottage cheese instead since it contains calcium and vitamin B12, has about 28g of protein, which is equivalent to four eggs.

Tofu

While not everyone is a fan of the stuff, tofu is actually very filling, is full of healthy fats and is cholesterol-free while still delivering good-quality muscle-building protein.

Quinoa

If one is not familiar with it, quinoa if pronounced “keen-wah.” It makes for a superior whole grain because it contains one of the highest levels of protein of any whole grains.

Legumes

Lentils, beans and peas are a good mix of both protein and carbohydrates and they provide a lot of fiber as well. They can be added to most any other protein source for a double whammy. Legumes help to keep one’s blood sugar from spiking which also aids in giving one the energy needed to build up long-lasting muscle.

One cup of black beans contain about 12 grams of protein, nine grams of fiber and are rich in folate. One study has shown that those who ate four servings of beans a week help them to achieve a worthwhile weight loss.

Brown Rice

Brown rice contains a lot more fiber than white rice that aids in digestion and helps to keep insulin levels stable not to mention providing a feeling of fullness.

Bananas

Bananas make a great snack before working out. Bananas contain a high potassium content which helps to prevent muscle cramping and they are a good source of carbohydrates – about 36g. And since bananas has a low glycemic content, the carbs are released into the body slowly preventing sugar crashes.

Beets

It may seem odd, but one study has shown that people who drank beet juice were found to have a 38% increase in blood stream to their muscles

Sweet Potatoes

This tuber has been winning over white potato fans in recent years for good reason. They contain tons of minerals and vitamins (including vitamin C, beta-carotene and manganese) plus lots of good fiber.

Olive Oil

By now, you’ve heard of praises of olive oil for its ability to fight off free-radicals while increasing the level of healthy cholesterol. A little olive oil can go a long way too. Some experts recommend athletes who need to take in a large amount of calories every day to consume about one tablespoon of the stuff a day.

Coconut Oil

Containing a large amount of easily digestible fats while providing a good source of energy, coconut oil helps to increase metabolism which in turn helps one to work out longer and/or harder. It also promotes healthy thyroid function while removing pancreatic stress. Just adding a couple tablespoons of coconut to one’s pre-workout smoothie can make a big difference.

Coconut Water

People are also getting hooked on coconut water with its natural source of electrolytes. It is a great beverage to enjoy before and during one’s workout

Acai Berries

Rich in antioxidants, acai is a great source for consuming minerals, vitamins and phytonutrients. They also provide a natural source of sugar which having to resort to other sugary snacks.

Avocados

While we don’t usually consider avocados a fruit, they are; a very powerful fruit that contains fiber, vitamin C, vitamin K, vitamin B6 and folic acid.

Kale

Not just a trendy food, kale also contains a large dose of vitamin C, vitamin K, calcium, manganese and tons of fiber.

Greek Yogurt

Greek yogurt contains a great balance of protein, calcium and vitamin D which is good for building up muscles.

The Bottom Line

Those who desire the best results from their workouts should prioritize the balance of high-quality proteins, carbohydrates and fat in one’s diet.

Sources:

Cooking Light – https://www.cookinglight.com/healthy-living/fitness/strength-training-foods

Nutrition Kit – https://nutritionkit.com/food-for-strength/

Eat This Not That – https://www.eatthis.com/best-foods-to-eat-for-muscle-and-strength/

Livestrong.com – https://www.livestrong.com/article/198168-strength-training-diet-plan/

Image Credits:

Strong Man Weights [ID 101770197 © Lenar Nigmatullin | Dreamstime.com]

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