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Weight Training - Diet Requirements To Build Muscle & Strength

Weight Training - Diet Requirements To Build Muscle & Strength

For six hours after a weight training session muscle requirements for protein are extremely high. It is therefore a good time to intake a protein rich meal or supplement. Carbohydrates are also necessary after a workout as well as before.

Before exercise, carbohydrates provide the energy to sustain the workout. After the workout session, the muscles, as described above, require tissue-building protein. Intake of carbohydrates after the workout raises the insulin level. Increased insulin levels, in turn lift growth-hormone levels and stimulate the production of protein, which is needed for new muscle growth and repair. In addition, protein takes up to 24 hours to move through the digestive system and will be utilized within the next two days for repair. Carbohydrates move through the system within 3 hours.

In summary, take a carbohydrate drink or meal about 2 hours before your workout and during the workout. Afterwards, consume both a protein and carbohydrate snack immediately after the workout. When using sports drinks, try to use drinks that contain a complex carbohydrate like maltodextrin and not one that is simply glucose, fructose or simple sugars, which won't provide sustained energy and can actually cause your workout to be shortened due to fatigue.

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Content Provided by International Fitness Association