Whether you're new to strength training or a seasoned weightlifter, eating a nutritious diet is crucial to fuel your body and grow muscles during exercise.
If you're looking to get stronger and increase muscle mass, you may first think about how you can change your strength training routine to see results. Lifting more weight, upping repetitions or sets, and exercising more frequently can challenge the body so you see more noticeable progress.
However, what you eat also plays a big role in whether you’re seeing results — and how fast.
If you’ve been on social media, chances are you’ve been inundated with #fitness content pushing trendy diets — from keto to paleo and plant-based to carnivore. Which is best to reap gains? (Spoiler: It's not an ultra-restrictive eating plan).
During strength training, it's important to eat a balanced diet full of whole foods with enough protein, fats and carbohydrates to nourish the body. These foods can provide the body with energy for exercise, promote muscle growth, help the body repair and rebuild tissues.
You should also prioritize foods rich in micronutrients, which support recovery, immune function, heart health and more.
If you’re starting a new strength-training routine and want to see gains, or you’ve hit a plateau with progress, it may be time to make some changes to your diet.
TODAY.com spoke to Dr. Ian Smith, physician and author of “Eat Your Age,” about which nutrients are most important while strength training and the best foods to eat to see results.
Nutrition and Strength Training Basics
When choosing what to eat while strength training, consider the three main macronutrients: protein, carbohydrates and fats, Smith tells TODAY.com.
Protein
"No. 1 is protein. You want to make sure you're getting enough protein, and the vast majority of people are not" when it comes to strength training and building muscle, Smith tells TODAY.com.
Protein is essential for muscle growth. Strength training causes microscopic tears in the muscle fibers, which our body then repairs and rebuilds, causing muscles to become bigger and stronger. Protein provides the body with amino acids, the “building blocks” of muscle tissues, per the Cleveland Clinic.
Protein also helps you feel fuller for longer, says Smith, which can help with weight management.
The recommended daily intake of protein varies depending on age and activity level. Adults who exercise regularly should consume about 0.7-1 gram of protein per pound of body weight, Smith says.
Timing is also important. "If you're strength training, you want to consume at least 30% of that protein within an hour after working out, then the rest throughout the day," Smith says.
While protein shakes can help supplement your diet and up your intake, most of your protein should come from food, Smith says.
Healthy Fats
Fats, specifically healthy fats, are also crucial while strength training. These include mono- and poly-unsaturated fats, which contain beneficial omega fatty acids.
Healthy fats are good for hormonal balance, says Smith. They play a role in the production of testosterone, which promotes muscle growth.
Fat also provides long-lasting energy during workouts, and unsaturated fatty acids contain anti-inflammatory properties which speed up muscle recovery,
Complex Carbohydrates
Carbohydrates often get a bad rap, but eliminating them may do more harm than good.
“All of the science (shows) carbs are essential. That's why they're a macronutrient. ... The body needs them in large supply,” says Smith. Carbohydrates are a major source of energy to fuel the body during workouts.
Current dietary guidelines recommend adults get 45-60% of their daily calories from carbs.
However, the type of carbohydrate matters. "Eliminating simple carbs and refined sugars is great, but you still need carbs," says Smith.
Instead, opt for healthier complex carbohydrates, which take longer to digest. "They provide slow, steady energy so they help keep your blood sugar stable and keep you feeling full longer," says Smith. Complex carbohydrates also provide gut-healthy fiber and sometimes protein.
The Best Foods to Eat While Strength Training
Consistency is key — in order to see results, you need to be eating enough protein on a daily basis, for example, says Smith.
It's also important to stay hydrated and avoid highly processed foods. “They’re extremely popular, extremely cheap, and extremely bad. They contain ingredients like added sugars, unhealthy fats or too much sodium,” says Smith.
Here's a list of some of the best foods to eat while strength training to promote muscle growth, repair and recovery:
Legumes
Legumes are an excellent source of protein, fiber and complex carbohydrates to promote muscle growth and recovery — plus, they're affordable.
Some of the healthiest legumes you can eat are lentils, chickpeas, black beans, kidney beans and peas. Edamame stands out as one of the highest-protein beans, and it makes a great snack.
Fish
Fish is a strength training superfood packed with protein.
White-fleshed fish, such as cod or haddock, tends to be the highest in protein and lowest in fat. Tuna is another lean fish that’s accessible and shelf-stable.
Fatty fish such as salmon and sardines are also excellent choices because they provide protein and healthy fats, including anti-inflammatory omega-3 fatty acids to support muscle recovery.
Lean Meat
“What the science shows us is leaner, animal-based protein found in chicken and turkey, fish and occasionally beef is really the healthiest way to go,” says Smith.
Opt for leaner cuts of meat, such as skinless chicken breast, pork tenderloin or sirloin.
Eggs
This breakfast staple is a favorite among weightlifters, and for good reason. Eggs are a high-quality protein that’s rich in amino acids like leucine, which promotes muscle repair.
Eggs also contain healthy fats, including omega-3 fatty acids, as well as B vitamins, calcium and magnesium. Boil them, scramble them, fry them — the possibilities are endless.
Greek Yogurt
Greek yogurt is packed with protein and calcium, a mineral that’s essential to build and maintain strong, healthy bones.
Enjoy it for breakfast or a snack, or as a healthier substitute for sour cream.
Sweet Potatoes
Sweet potato is a starchy vegetable rich in slow-digesting complex carbohydrates, which provides the body with energy to support strength training.
These bright orange spuds are also packed with fiber, vitamins, minerals and antioxidants, says Smith.
Whole Grains
“You want to make sure you're getting a good dose of whole grains,” says Smith. These can help fuel workouts, keep you feeling full and promote muscle growth.
Opt for complex carbohydrates like brown rice, oats, quinoa or barley. “Whole-grain bread and pasta are also good,” Smith adds.
Bell Peppers
Bell peppers — red, yellow, green — are a great vegetable to eat while strength training. “They help reduce inflammation,” says Smith.
“Color is always great, because color means it’s full of antioxidants. Colorful fruits and vegetables tend to be very nutrient-dense,” says Smith.
Beets
These bright red vegetables are packed with fiber, as well as vitamin C, folate, iron and potassium. "Beets can help increase your oxygen delivery to your muscles for growth," says Smith.
Beets also contain inflammation-fighting compounds called nitrates, which may help lower blood pressure and are linked to improved athletic performance.
Berries
Berries are a nutrient-dense snack and a healthier way to sweeten greek yogurt or whole grains, such as oatmeal.
"Berries are full of antioxidants and can reduce your muscle soreness," says Smith. They're also rich in fiber and vitamins.
Bananas
Bananas are an excellent source of potassium, an electrolyte lost during exercise. They make an excellent pre- or post-workout snack.
"Bananas can prevent muscle cramps and restore your potassium," says Smith.
Leafy Greens
Leafy greens are packed with nutrients that can support muscle function.
"When I think about leafy greens, I think of spinach, kale, and Swiss chard, (which have) fiber, antioxidants and vitamin C, which are helpful for recovery and immunity," says Smith.
Cruciferous Vegetables
Broccoli, cauliflower and Brussels sprouts are all part of the ultra-nutritious cruciferous vegetable family.
These are rich in nutrients, like vitamins C, A and K, which can support healthy muscles and bones.
Avocado
Technically a fruit, avocado is rich in healthy monounsaturated fats, fiber and other nutrients that can provide the body with energy and promote muscle growth while strength training.
Olive Oil
While not a whole food, olive oil is still an excellent heart-healthy fat that can be beneficial for athletes, says Smith. It's one of the healthiest cooking oils you can use in general.
Olive oil is satiating and rich in omega-3 fatty acids, which help fight inflammation and support recovery after workouts.
Nuts
Nuts are tiny superfoods packed with protein and healthy fats. Eating nuts can help provide long-lasting energy to power through workouts and protein to support muscle growth.
Almonds, walnuts, cashews and pecans are among the healthiest nuts you can eat.
Seeds
Seeds are nutrient powerhouses. Rich in fiber and omega-3 fatty acids, seeds can help support a healthy metabolism and muscles.
The healthiest seeds include pumpkin seeds, sunflower seeds, chia seeds and flaxseeds. Enjoy them as a topping on yogurt, oatmeal and salads.
