Eating for Strength – What, When, and Why to Eat

Nutrition is as much an art as it is a science. With so many theories being thrown around, it can be hard to know what you really need to eat for strength and why.

The more we hear about bodybuilding nutrition — from all of the ongoing research and all of the articles, books, and programs out there — the harder it can be to condense it all down to the facts we really need.

Every week, there’s a new supplement, a new theory or a new research study. Here’s a straightforward rundown on some of the most talked-about and least understood topics in eating for strength, leanness, and muscle gain.

When attempting to optimize your nutrition for strength gains, it’s important that you first have a strength or bodybuilding-routine in place. Sign up for an Exercise.com PRO plan today for access to goal-oriented workout plans that have strength and muscle-growth in mind. Go PRO now.

#1 – Eating a High Protein Diet

Protein is your body’s concrete. Protein is the macro that your body uses to build or repair almost everything. It is especially important for building muscle. You gain size when you work your muscles enough to create micro-tears in the muscle tissue and your body uses protein to repair those tears.

Since your body also needs protein for just about every function, it prioritizes the way it uses the protein you eat. First, it takes what it needs for essential function. If there’s any protein leftover, your body uses that to rebuild and repair muscle.

On the flip side of that, if you’re working out and not getting enough protein over and above what your body already needs, it may catabolize your muscles, which is a fancy way of saying it’ll break down muscle tissue to get the amino acids that it needs for essential function.

This is why you have to know how many grams of protein you need for essential function and then eat over and above that for muscle repair.

Even if you’re working on strength more than gains, you need the protein to support that strength. At minimum, you need to be getting 1-1.5g per pound of body weight per day.

#2 – Eating a High Fat Diet

Most of us know that we need all three macros to be healthy, get strong, and gain muscle mass. But of the three, (protein, carbs and fats) fats are the most misunderstood.

One of the areas people have trouble with is which fats are good and which are bad.

Should you eat saturated, monounsaturated, polyunsaturated? The truth is, you need all of them. They each have a different function in building and maintaining strength and muscle.

You also need them for heart health, brain function, vitamin metabolism, and about a thousand other essential things. You cannot do without them and you won’t build strength or muscle if you get too little, either.

One of the best fats to eat for building muscle and making strength gains is coconut oil.

It’s full of medium-chain fatty acids, which are easily absorbed and used for energy. Coconut oil has also been shown to help boost testosterone levels, which has a huge impact on both strength and gains.

Another great fat food is macadamia nuts. They’ve always had a bad reputation because they’re so high in fat, but they’re all monounsaturated fats. In fact, they’re higher in monos than olive oil.

The point is, you need plenty of healthy fats in your diet to get results and reach your goals.

#3 – Planning Your Carbohydrate Allowance

Carbohydrates are fuel for the body. Aside from the vegetable and fruit carbs you need to be healthy and to obtain the necessary amount of micronutrients your body needs to function, carbohydrates should be consumed in a way that benefits your individual goals.

For example, if you are someone with a significant amount of body fat and your main goal to drop excess fat, consuming a moderate-to-high carb diet may not be suitable for your weight loss goals. Stick with mainly vegetable carbs and don’t try to “bulk” until you drop a significant amount of body fat.

To replenish your energy levels, plan for one refuel meal (note: refrain from calling it a “cheat meal” because the word “cheat” is associated with feelings of guilt and shame) every fifth day and plan it after your workout (preferably after a lower-body lifting day).

Additionally, get plenty of dark, leafy greens, which are loaded with Vitamin C. Your body needs Vitamin C to produce carnitine, which helps in fat oxidation.

#4 – Eating the Right Breakfast – Try Meat and Nuts

We all know by now that what you eat in the morning is vitally important, but there’s so much debate going on about what to eat – do you go carb-heavy, do you stick with proteins, is it best to just have a shake?

Here’s what no one tells you:

The first thing you put in your mouth in the morning sets your neurotransmitters for the day. If you drink orange juice or other high-glycemic foods that cause a spike in insulin this will trigger serotonin, which will make you feel good, but it will also make you sluggish and tired.

Protein and low-glycemic nuts are critical for priming the neurotransmitters for the day.

The protein in the meat and the healthy fats in the nuts are both awesome for helping to maintain your blood sugar levels. You get a steady, slow supply of energy and you don’t get those hunger pangs that can distract you from your training and lead you to grab unhealthy snacks.

The meat and nuts breakfast increase the neurotransmitters dopamine and acetylcholine, which are responsible for drive and focus.  Of course, you don’t have to limit yourself to meat and nuts. Protein and healthy fats should be the main focus. Eggs and a slice of whole-wheat toast with avocado can be a great, filling breakfast that fills the body with the nutrients and energy needed to tackle the day ahead.

#5 – Caffeine – Friend or Foe?

One of the reasons that caffeine is the subject of so many nutritional arguments is that most people are seriously attached to their coffee. Fortunately for them, the newest research shows that caffeine can have a very positive effect on your workouts.