Nourishment for Resistance Training
Resistance Training, commonly termed strength training, may in part be defined as a physical activity aimed at increasing both the size and endurance capabilities of muscle tissue. Resistance Training can be completed with weights, bands, or bodyweight exercises in which the methodology of training can be tailored toward one's specific goals and capabilities. The Physical Activity Guidelines for Americans, per the CDC, recommend at least two days a week of muscle-strengthening activity that work all of the major muscle groups. This recommendation persists in addition to the recommendation of moderate (150 minutes) or vigorous (75 minutes) aerobic activity each week for healthy Americans. Resistance Training can offer a healthy mode of activity, leading to many health benefits. Selecting modes individualized to specific interests and needs is important, and working with a professional when possible is always a safe idea.
Resistance Training may sound daunting to some, as aerobic activity is often what first comes to mind when many think about exercise. Resistance Training does not necessitate extremely heavy loads, especially for populations where this would be challenging, such as elderly populations or beginners. Research demonstrates that lighter loads are, in fact, beneficial and can offer similar metabolic adaptations that are seen with aerobic training. Resistance Training can mitigate falls and increase mobility, improvements in cognitive function, provide clinically significant benefits for cancer, improvements in metabolic health, and reduction in mortality rates. It is never too early to start.
While individuals will vary in their response to resistance based on numerous factors, it is part of a healthy lifestyle that will deliver positive effects for those incorporating it. Furthermore, the idea of a fancy gym or an expensive professional to guide your training is not a prerequisite barring a healthy lifestyle. While it can be beneficial and safe to reference an exercise physiologist for safety or ease of use to attend a gym, simple bodyweight exercises that can be performed for free at home have been shown in research to be equally as beneficial. Some research comparing body weight to free weight training found beneficial effects of reducing intramuscular fat via MRI that were not found with the free weight group. So, working out at home is very effective and can be an option to save time and money.
All forms of physical activity should be accompanied by appropriate nutritional patterns. Nutrition and physical activity may be thought of as a pair of important lifestyle choices that can have very positive effects on social determinants of health. Nourishing for Resistance Training is quite important. Especially if you are moving from a sedentary lifestyle, your nutritional needs will increase, and eating more to empower your training is an important consideration. Don't be fearful of expanding your diet
Protein needs may increase from a standard recommendation of .8g/kg to 1.2-2g/kg, according to the American College of Sports Medicine (ACSM), the International Society of Sports Nutrition (ISSN), and (the International Olympic Committee) IOC. The IOC recommends up to 2.7g/day for those trying to lose fat and build muscle with an appropriate training program.
Carbohydrates are another important fuel source for athletes. Like protein, carbohydrate requirements will be greater when active and performing resistance training to give an immediate energy source as well as help replenish both muscle and liver glycogen that have increased demands when training. Factors like type, intensity, and duration of one’s training may slightly alter needs; however, the ACSM, IOC, and ISSN generally recommend a range of 6-10g/kg of carbohydrates a day when preparing for a rigorous activity like competition and more moderate amounts of 4-7g/kg for training to meet demands.
To help find your needs, a simple way to convert your weight in pounds to kg is to divide by 2.2. So, for example, a 150-pound individual is about 68kg. Now, to find a range for intake needs, let’s use the 4-7g/kg range. At 4g/kg multiple 4kg (carbohydrate minimum range) multiplied by 68kg (your weight in pounds converted to kilograms), which equals about 272g of carbohydrate as a target. On the higher end, let’s use the 7g/kg range and again multiply by 68kg to get 476g of carbohydrates. Using this simplistic methodology, you were able to convert your weight from pounds to kilograms and then multiply that by the values in the reference range (in this case, 4-7g/kg for carbohydrates) to give a personal range relative to you. In this case, hitting a target between 272g to 476g of carbohydrates a day will help aid in Resistance Training.
Fat recommendations are similar to non-athletes, with the IOC recommending no less than 20% of calories from healthy fats as the increased level of stress puts further importance on the role of fats, such as in fat-soluble vitamins, hormonal regulations, and brain health.
Research has compared controlling both total calories and macronutrients as well as the same resistance training activities in both fasted and fed athletes. In terms of performance and exertion, fed athletes perform better. Food should be viewed as an aid in bolstering your performance with Resistance Training. They are both your best friends trying to make you happier and healthier!
Micronutrient and fluid requirements may increase as well with heightened levels of activity. It is important to be mindful of hydration and a balanced diet when performing physical activity. A food-first mentality is important to source much of your needs with a well-rounded diet. Consider speaking to a trusted health professional to see if increased needs may be assisted through quality supplementation.
Practically, nutrient timing can be important as well. While total intake of food and fluid during the day is what’s most important, considering when you eat matters as well. Before exercise,
larger amounts of carbohydrates, small amounts of protein, and minimal fat can be an important option to fuel exercise and minimize discomfort. Similarly, up to 20z of fluid can help hydrate for your bout of activity. Longer, more intense activity may benefit from carbohydrate intake during said activity. Fluids at 6-12oz per 15-30 minutes should be consumed with long-duration events while also considering electrolyte replacement. Post-workout protein and carbohydrates following training help replenish and rebuild muscles. Fat intake should normally accompany these intakes. Nutrient timing can be used to beneficially impact training; however, especially for those just starting, focus on the big picture and do your best to hit macronutrient intakes and replenish fluid lost to keep themselves feeling great and energized to keep on training.
Resistance Training and diet are some of the largest determinants of health that can be acted upon daily. Educating and empowering yourself in these areas may lead to a large increase in quality of life. Nutrition and exercise highly rely on one another and should be viewed in tandem as working synergistically. While working with a trusted nutrition and/or exercise provider can be a safe and helpful option, much like access to a fancy gym or workout class, anyone can boost their health at home with the choices they make. Spending countless dollars on supplements, exercise regimes, and fancy meal planning is not essential for a healthy life. Opting for healthier foods like more fruits and vegetables and at-home body weight workouts like push-ups and body squats are ways to take matters into your own hands. Extras are always nice, but nothing beats the hard work and dedication you put in every day. Your hard work takes time, and “quick fixes” are not a magic solution. Mastering the basics and what is in your control will pay the biggest dividends. Contact Dr. DeLorenzo to inquire about your best practices for Resistance Training and optimal nutrition for a better you today!