Fuel your body
Proper nutrition is crucial in any exercise routine, but it becomes even more critical when it comes to resistance training. Building muscle requires energy, which comes from the food we eat. Therefore, we can optimize our workouts and maximize our muscle-building potential by fueling the body with the proper nutrients. Here are some tips and strategies for properly fueling the body for resistance training.


  1. Consume enough protein: Protein is the building block of muscle, and consuming enough is essential to support muscle growth. Aim for at least 0.8 grams of protein per pound of body weight per day, and even more if you're training intensely. Good protein sources include meat, poultry, fish, eggs, dairy, and plant-based options like beans, nuts, and tofu.
  2. Please don't skimp on carbohydrates: Carbohydrates are the body's primary energy source and are especially important for resistance training. Complex carbs like whole grains, vegetables, and fruit provide sustained energy and help replenish glycogen stores, which are depleted during intense workouts.
  3. Incorporate healthy fats: Fats are essential for hormone production and cell function and can also help support muscle growth. Good sources of healthy fats include avocados, olive oil, nuts, and seeds.
  4. Stay hydrated: Proper hydration is essential for optimizing performance and recovery. Aim for at least 64 ounces of water daily, and more if you're training intensely or in hot conditions.
  5. Eat enough calories: Building muscle requires energy, which comes from calories. Make sure you're consuming enough calories to support your training and recovery. Use a calorie calculator to determine your daily needs, and track your intake using a food journal or app.
  6. Remember about micronutrients: Besides macronutrients like protein, carbs, and fat, it's essential to consume enough micronutrients like vitamins and minerals. These nutrients play a crucial role in muscle function and recovery. Eat various fruits, vegetables, and whole grains to ensure you're getting enough micronutrients.
  7. Timing is critical: Meals and snacks can also affect your performance and recovery. Aim to consume a pre-workout meal or snack about an hour before your workout and a post-workout meal or snack within 30 minutes of finishing your training. These meals should contain protein, carbs, and healthy fats to support muscle growth and recovery.

Following these tips and strategies, you can properly fuel your body for resistance training and optimize your workouts for maximum muscle-building potential. Remember to listen to your body and adjust your nutrition based on your needs and goals.