1. Replenish Glycogen
When you eat carbs, your body stores the extra glycogen; this carbohydrate-based energy is accessible to your body, so it’s the first energy source that your muscles turn to when you exercise intensely. Unfortunately, as glycogen stores decrease over time, this can lead to “glycogen depletion.” If you have ever gone for a long run or exercised to exhaustion, this phenomenon is known as “bonking” or “hitting the wall.”
Research shows that low glycogen stores can lead to fatigue in strength training quicker, especially when working with heavyweights. Ideally, you should replenish your glycogen stores before each strength session and use it as your primary fuel source during the workout. Afterward, you can eat carbs to replenish energy. This is where proper nutrition is important with your daily diet, and a pre-workout meal can be used for energy during the workout. Before you work out, think of your body as a car. Before a long drive, you refill the car with gas. Likewise, an excellent pre-workout meal can help give your body the energy needed.
2. Repairing and Building Muscle
3. Rehydration
What Does Macronutrient for Strength Training Mean?
Daily Macronutrient Calculations
Remember that these are general guidelines and nutrition plans that should be used and individualized based on each person’s needs and training programs. Over time, most strength programs add weight, resistance, sets, and reps. As a result, you may need to adjust your post-workout nutrition as you progress. In addition to researching what you should be taking in after training, listen to your body and respond accordingly if you’re feeling fatigued or aren’t recovering properly.
Recommended Guidelines for macros are:
| Macro Nutrition | Amount Per Day |
|---|---|
| Protein | 1.6-1.7 grams per kilogram per day |
| Carbohydrates | 6-10 grams per kilogram per day |
| Fats | <10% saturated fat |
Post-Workout Macronutrient Calculations
It is recommends taking in carbs within 30 minutes of finishing up your strength workout. The optimal ratio ranges from carbs to protein is 3:1 to 4:1.
Carbohydrates: 1–1.5 g/kg of body weight
Protein: approximately 1/3 of the number of grams you ingested in carbohydrates
20 grams of protein is optimal for improving muscle recovery and rebuilding after a workout. However, this number may vary depending on genetics, body composition, lifestyle, and fitness level.
