The Best Foods to Eat When Strength Training
We all know exercise is good for us but with so much (mis)information out there about food, nutrition and fad diets it can be confusing to know the best foods to eat and when. Before diving into this topic, it is important to establish a philosophy about food that remains constant. Eating real whole foods in their most natural state is the key. This means avoiding processed foods loaded with sugar and unknown ingredients. Simple meals using simple ingredients should be the focus.
Strength and resistance training has numerous benefits such as maintaining a healthy weight, balancing hormones, and reducing the risk of osteoporosis. While a well-rounded balanced diet consisting of lean protein, whole grains, fruits, and vegetables is important, specific foods can enhance the effects of strength training.
There are frequently asked questions about when to eat before and after a workout. It is essential to understand that there is no one-size-fits-all answer or advice. Every individual is unique and needs to listen to their own body. Some might need to eat something before a workout to avoid feeling lightheaded, while others might prefer a post-workout snack. The focus should be on what is consumed rather than when it is consumed.
In terms of exercise, strength training is crucial for women as they age in order to increase muscle mass. It should be incorporated into one’s fitness routine 2-5 times per week. The remarkable thing about strength training is that the body continues to burn more fat and calories throughout the day compared to aerobic exercise because it requires more energy to repair and build lean muscle.
Here are the top 5 foods to consume when strength training:
- Minimally Processed Foods: Dried and frozen fruits, canned and frozen veggies, nuts, and beans are examples of minimally processed foods. They have been slightly altered for preservation without significantly changing their nutritional content.
- Protein: Fish, skinless white meat, plain Greek yogurt, beans, peas, lentils, and egg whites are all excellent sources of lean protein. Sufficient protein intake is crucial for supporting and building muscle.
- Good Carbs: Not all carbs are bad. Examples of good carbs include squash, brussel sprouts, beans, mango, and whole grains. They convert glucose into energy and are important for brain function.
- Fiber: Foods high in fiber promote good digestive health, providing you with the necessary energy for physical activities like strength training. High-fiber foods include beans, broccoli, berries, avocados, apples, sweet potatoes, dried fruits, and nuts.
- Carrots: Carrots are considered a quick-energy food as advised by a nutritionist. They are a great source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Carrots have various health benefits, including aiding in weight loss, lowering cholesterol levels, and improving eye health.
Instead of relying on protein powders and bars, opt for whole food sources of protein to avoid added sugars, artificial sweeteners, and fillers.
For those new to strength training, there are plenty of resources available:
- FREE strength training workouts for all fitness levels
- FREE 5-Day Strength Training Challenge
- FREE Fitness Calendar with a variety of daily workouts, including strength training, menu plans, and recipes
- Resistance bands or loops for an effective workout
Remember that small changes in diet and exercise habits can lead to significant results. It is crucial to prioritize health and make choices that support overall well-being.
