A common misconception in the fitness industry is that lifting weights is reserved for bodybuilders, however, this is far from the truth. Strength-based workouts are the perfect compliment to more cardio-based exercise and the benefits are numerous. Gyms these days have a wide range of equipment that provide opportunity for an extensive range of people to regularly engage in strength-based exercise which promote increased muscle mass. Some key positive effects of having more muscle mass include: reduced sarcopenia, better blood-sugar control, increased ability to perform daily tasks, and improvement of psychological wellbeing. In this blog I go over some key benefits of strength-based training and what you can do to support your training from a nutritional standpoint.
The gradual loss of muscle and strength as we age, termed sarcopenia, begins to occur in our 40’s. Sarcopenia and the loss of muscle is consistently linked with a lower-life expectancy. Strength-based exercises that promote muscle growth are great for decreasing the effects of sarcopenia as we age
For a lot of people, high refined carbohydrate food intake and long periods of sedentary activity promote consistently high blood-sugar levels which can commonly lead to type 2 diabetes. One of the easiest ways to improve our body’s ability to maintain a healthy blood-sugar level is to increase muscle mass. This is because muscle soaks up excess glucose both during exercise and in periods of rest.
Lifting weights is also effective for maintaining muscle and joint function throughout the lifecycle, improving quality of life as daily tasks can be more easily performed: things like carrying the groceries and mowing the lawns become easier for people when they engage in strength-based exercises because they require less effort.
Strength training, like all forms of exercise, is also a tool to improve mental wellbeing. Studies consistently show that individuals who engage in regular strength training have lower rates of anxiety and depression and improved cognitive ability. Furthermore, the endorphins released from strength training will leave you feeling great for the rest of the day.
There are a few key nutritional strategies we can use to support strength-based training.
Firstly, we must consider that lifting weights uses energy and we need to fuel our body in a way that supports strength training. During high intensity exercise like weightlifting your body tends to rely on carbohydrates for fuel. Most people will consume adequate carbohydrates to support strength training in their standard food intake. If you are an individual who is on the lower carbohydrate end of the spectrum, adding slightly more carbohydrates will improve your ability to accel in strength-based training.
Some good carbohydrate sources throughout the day include foods like kumura, whole-grain bread, brown-rice and oats. These are great options because they are slow digesting carbohydrates that provide a long-lasting source of energy. Aiming to have a meal with a decent source of slow digesting carbohydrates around 2-3 hours is a great option to optimise performance and energy.
Good foods to consume just before a workout, particularly if you haven’t eaten anything in the couple of hours prior, include fruits, yoghurt or a granola bar. These are good options because they are faster digesting and provide a more immediate source of energy. These foods are good to consume in the hour before and after a workout to refuel your muscles.
It will be no surprise to most people that protein is the key nutrient that supports muscle recovery and growth. During weightlifting exercises our muscles are broken down due to the stress put on them. For our muscles to recover and grow optimally, we need to consume more protein than usual.
In New Zealand the ‘Ministry of Health’ recommends that the average male needs to consume around 70 grams of protein and the average female needs to consume around 50 grams to meet their minimum requirements. Note that this is the minimum requirement needed and a growing body of research suggests that consuming more protein is better for our health. Most New Zealander’s comfortably meet their minimum protein needs via their normal food intake, however, our demands increase when we begin to put further stress on our muscles via strength-based training.
The consensus is that someone lifting weights should consume a minimum of 1.6 grams of protein per kilogram of bodyweight. For the average 70-kilogram person this would equate to 112 grams of protein per day (70 x 1.6 = 112g). To quantify this in ‘food-terms’ the difference between the minimum recommended intake of 70 grams per day and 112 grams per day equates to about one medium sized chicken breast.
A good habit to get into is reading food labels to educate yourself on how much protein is in different foods. After doing this for a while, you become aware of how much protein you are consuming throughout the day to ensure you are meeting your increased needs. Good protein sources include chicken, fish and eggs. On the plant-based front, foods rich in protein include tofu, lentils and quinoa.
A key recommendation related to protein intake is that we want to evenly space our protein intake throughout the day to optimise muscle growth and recovery. This recommendation is in contrast with the average modern way of eating which often features smaller amounts of protein with breakfast, a slightly larger amount with lunch and then a significant amount with dinner. This is not optimal as there is only one meal (dinner) throughout the day where we are optimising for muscle growth. A good guide to aim for is having around 20-25 grams of protein at each main meal with a focus on at least one of these meals being within two hours of working out.
From a broader perspective, a diet rich in whole and unprocessed foods should be the focus of the weightlifter to ensure that micronutrient needs are met to support general health and energy levels.
The world of supplements can be daunting for the new gym-goer. Luckily for our bank account, supplements are not a necessity for the average weightlifter. Some supplements that may be useful include a protein powder, creatine and caffeine.
Whey protein, the most common type of protein supplement, is derived from cows’ milk and is a completely safe supplement that supports muscle growth. Whey protein is also an easy and affordable source of protein that can be taken ‘on-the-go’. Some people will struggle to consume enough protein via their food intake so having a whey protein shake after a workout or in spaces between main meals can be a good practice to get into. For plant-based eaters, plant proteins provide a similar benefit and are equally safe to consume.
Creatine is one of the most widely researched supplements in existence and consistently results in improvements in strength and power while also delaying the onset of fatigue. Creatine is found naturally within muscles. By supplementing with creatine, we boost our ability to produce ATP which is the molecule our body uses for muscle contraction. For the intermediate lifter who is interested in supplementation – creatine is a solid choice.
Finally, caffeine is a friend of the weightlifter. Caffeine helps with strength-based exercises by improving muscle strength and power. It certainly isn’t a necessity, but some caffeine may help power you through more gruelling workouts and there are limited side effects assuming you are not someone who struggles with sleeping after increased caffeine consumption.
All things considered; strength-based training is a great way to improve overall health. If you are interested in strength-based training like weightlifting, consider purchasing a couple of sessions with a personal trainer to ensure you are completing exercises with the correct form to avoid injury. After that, the nutrition principles that support strength-based training are relatively simple. Consider that we need to fuel appropriately with carbohydrates and have sufficient protein for our muscles to grow and recover. As always, focus on a diet with mostly whole foods to support overall health. From these basic nutrition principles, you are 90% of the way there and you can worry about the finer details as you become more experienced in the gym.