There may still be some improvements in training, through skill refinement for example. It is possible under some circumstances to gain muscle without a calorie surplus. But it is typically not the most effective or efficient way. Research into how large of a calorie surplus should be indicates that highly trained athletes typically require a smaller calorie surplus than beginner or novice athletes.

This is to effectively add muscle mass without adding excessive body fat. A surplus of cal would be a good starting point for an experienced athlete to avoid unnecessary fat gain , whereas a beginner would likely benefit from a calorie surplus. There is some evidence low-carbohydrate ketogenic diets may be effective in reducing body mass without compromising certain types of resistance training , powerlifting or Olympic lifting performance.

However, for specific performance improvement, the weight of evidence supports a moderate to high carbohydrate intake. As mentioned, optimal protein is crucial in strength training. The Australian nutrient reference values give a recommended daily intake of 0.

This is fine for general health and preventing deficiency. For example, a protein intake of 0. In sedentary people, a protein intake of greater than 0. There have been similar findings in regards to squat and bench press strength improvements with low protein LP vs high protein HP intakes. Over the last few decades, a wide range of studies has been performed exploring HP vs LP intake in combination with resistance training and muscle gain.

The general consensus as supported by the International Society of Sports Nutrition is that:. In some circumstances, suggested protein intake may be slightly higher again, such as in competitive bodybuilders where at least 2. In many sports ie weight lifting, combat sports, weight class events, physique sports additional benefit is gained from reducing body fat to reduce weight while maintaining as much strength or muscle mass as possible.

In the context of weight-loss for performance, higher protein intakes again seem to be beneficial. Higher protein intake during hypocaloric diets shows greater retention of muscle mass. The upper end of this range appears to be most relevant for those who are already quite lean, or those in a large calorie deficit.

The dose of protein that appears to maximally stimulate muscle protein synthesis MPS appears to be approximately grams in most people.

This estimate may be higher up to 40g for heavier athletes i. This DOES NOT mean that having more than 25g in one serve is pointless! That being said — protein is definitely not calorie-free.

Protein has the same amount of calories per gram as carbohydrates do. Overconsuming protein will contribute to fat gain, in the same way, overconsuming carbs or fat will.

Following this logic, protein consumption is best spread out across the day rather than consumed in one or two larger servings or backloading it after your gym session. This provides more opportunities to elicit a maximal protein synthesis response. This is well illustrated in the images below in which the muscle protein synthesis rates were tracked after resistance exercise along with 10, 20, or 40g servings of protein ingested across the day.

After meeting protein requirements, filling up the rest of your caloric budget with a balance of high-quality fats and carbohydrates is the best option. Fat is needed for physiological functions such as: — Immune system modulation — Hormone production — Healthy cell function — Padding for internal organs think collision sports like rugby — Provide fat-soluble vitamins A, D, E, K — Provide a source of essential fatty acids — Many other functions.

For example, for someone with a calorie target of 3,kcal, this would equate to kcal or 53g of fat. Using the same 3,kcal example as above, this equates to an upper limit of kcal or g of fat. These types of fats are generally liquid at room temperature.

These fats are generally solid at room temperature. Trans fats should be avoided as they have shown to promote high cholesterol and increased risk of heart disease and provide no nutritional benefit.

Having one specific carbohydrate target for everyone is unrealistic, but in a general sense, 4 to 7 grams of carbohydrate per kilogram of body mass per day has been shown to meet the needs of most forms of exercise. Somewhere in this range is a good starting point for strength athletes.

With carbohydrate yielding 4 calories per gram, this equates to 1,kcal per day coming from carbs. For those in a calorie deficit, sticking to a minimum protein intake of 2. If this is the case, carbohydrate intake should be prioritised around training sessions, with the 2 hours on either side of training being the most important.

Carb intake should be weighted towards these meals to promote a higher quality of training and recovery. Specific pre and post-exercise nutrition through carbohydrate, protein, and other supplements can be effective in supporting increases in strength and improvements in body composition.

For a strength training session, you should ensure good carbohydrate availability for training sessions. This can easily be achieved by having a carbohydrate-rich, moderate protein meal hours before training, as well as around 20g of simple carbs as a snack mins before training.

Post-exercise there should be a strong focus on consuming at least g of a high-quality protein source within 2 hours of training.

Ideally, the protein should be highly digestible and have a good amino acid composition. Leucine is an essential branched-chain amino acid and initiates protein synthesis most strongly out of all amino acids. Animal protein contains all essential amino acids and is the best whole-food source of leucine.

If using plant-based proteins, a combination of different plant proteins is needed to obtain a full amino acid profile. There are differing opinions about the timing of your post-workout meal. Some research suggests that there is a minute window after exercise where high-quality protein such as whey protein isolate should be consumed to maximize muscle repair.

Other research suggests that the window is open for at least 3 hours after exercise. However, other studies suggest that there is no magic window of opportunity.

As long as total macronutrient goals are met for the day, the timing of macronutrient intake doesn't matter. So where does that leave you? Try this refueling strategy, but don't worry if you miss the golden minute window. One of the most popular and widely studied post-workout snacks is a large glass of chocolate milk which contains 8 to 16 grams of protein and 26 to 50 grams of carbohydrate.

Other post-workout snack ideas include:. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Kerksick C, Harvey T, Stout J, et al.

International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr. Koopman R, Saris WH, Wagenmakers AJ, van Loon LJ. Nutritional interventions to promote post-exercise muscle protein synthesis.

Sports Med. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery.

J Sports Sci. Australian Institute of Sport Fact Sheets. By Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Paul Rogers Paul Rogers. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball.

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Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Weight Lifting. Before Training. During Training. After Training. What and When to Eat Before Exercising.

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Some studies have estimated that elite strength athletes require approximately 43 calories per kilogram of body weight per day to maintain weight. Men generally require a slightly higher calorie intake while women require fewer daily calories.

Your personal number, however, will vary depending on the intensity of your training, how often you train, your size, and sex. Once you know how many calories to consume each day, you can start to create a food plan that accommodates your training schedule.

You'll want to plan:. Keep in mind that how you should eat for weight training is different from eating to maximize a lengthy endurance training run, swim, or team sports session.

Workouts that involve continuous aerobic exercise for 2 hours or more require more carbohydrates and a different balance of food and fluids. Since you're focused on weight training, you'll want to follow guidelines for meal timing that are specifically designed for building muscle.

The pre-training meal is essential as it isn't good to exercise hard on an empty stomach. Providing your body with some carbohydrate and protein will give you the energy you need to perform well during your workout.

Optimally, you should plan to consume a meal 60 to 90 minutes before your training session. Some people need to consume a meal as much as 3 to 4 hours prior to training.

A smart pre-workout meal consumed 60 to 90 minutes before exercise should contain 30 to 45 grams of both carbohydrates and protein. Smaller individuals need fewer grams and larger individuals need more. Sample meals might include:. Remember to add some healthy fats such as avocado or chia seeds to balance out the meal.

If you can't eat 60—90 minutes before your training session, prepare a lighter meal closer to your workout but decrease the number of carbs and protein you consume.

For example, 30—60 minutes before your session consume 20—30 grams of carbs and protein each. If you can't eat until 15 to 30 minutes before your workout, you can grab a lighter snack containing 10—20 grams each of carbs and protein. Your pre-workout snack or meal will not only give you the energy you need while training but it will affect your ability to recover as well.

Research suggests that a small quantity of protein consumed before a weight training session helps with protein assimilation and muscle rebuilding in the recovery phase.

Lastly, before your workout session, drink sufficient fluids so that your urine color is a light lemon color and not a dark yellow. This signals that you are well-hydrated. Unlike endurance athletes, you don't need to consume food during your training session.

But you should consider a hydration plan if your workout is over 60 minutes. Research has shown that consuming a carbohydrate beverage solely or in combination with protein during resistance exercise increases muscle glycogen stores and helps your body make training adaptations more effectively.

If it's very hot and you sweat heavily, you may need a little more fluid, but not too much more. Hydrating properly will keep blood glucose levels normal and you won't drain your muscle glycogen stores as quickly—enabling you to perform better.

There are differing opinions about the timing of your post-workout meal. Some research suggests that there is a minute window after exercise where high-quality protein such as whey protein isolate should be consumed to maximize muscle repair.

Other research suggests that the window is open for at least 3 hours after exercise. However, other studies suggest that there is no magic window of opportunity. As long as total macronutrient goals are met for the day, the timing of macronutrient intake doesn't matter.

So where does that leave you? Try this refueling strategy, but don't worry if you miss the golden minute window. One of the most popular and widely studied post-workout snacks is a large glass of chocolate milk which contains 8 to 16 grams of protein and 26 to 50 grams of carbohydrate.

Research into how large of a calorie surplus should be indicates that highly trained athletes typically require a smaller calorie surplus than beginner or novice athletes. This is to effectively add muscle mass without adding excessive body fat.

A surplus of cal would be a good starting point for an experienced athlete to avoid unnecessary fat gain , whereas a beginner would likely benefit from a calorie surplus.

There is some evidence low-carbohydrate ketogenic diets may be effective in reducing body mass without compromising certain types of resistance training , powerlifting or Olympic lifting performance.

However, for specific performance improvement, the weight of evidence supports a moderate to high carbohydrate intake.

As mentioned, optimal protein is crucial in strength training. The Australian nutrient reference values give a recommended daily intake of 0. This is fine for general health and preventing deficiency.

For example, a protein intake of 0. In sedentary people, a protein intake of greater than 0. There have been similar findings in regards to squat and bench press strength improvements with low protein LP vs high protein HP intakes.

Over the last few decades, a wide range of studies has been performed exploring HP vs LP intake in combination with resistance training and muscle gain.

The general consensus as supported by the International Society of Sports Nutrition is that:. In some circumstances, suggested protein intake may be slightly higher again, such as in competitive bodybuilders where at least 2.

In many sports ie weight lifting, combat sports, weight class events, physique sports additional benefit is gained from reducing body fat to reduce weight while maintaining as much strength or muscle mass as possible.

In the context of weight-loss for performance, higher protein intakes again seem to be beneficial. Higher protein intake during hypocaloric diets shows greater retention of muscle mass. The upper end of this range appears to be most relevant for those who are already quite lean, or those in a large calorie deficit.

The dose of protein that appears to maximally stimulate muscle protein synthesis MPS appears to be approximately grams in most people. This estimate may be higher up to 40g for heavier athletes i.

This DOES NOT mean that having more than 25g in one serve is pointless! That being said — protein is definitely not calorie-free. Protein has the same amount of calories per gram as carbohydrates do.

Overconsuming protein will contribute to fat gain, in the same way, overconsuming carbs or fat will.

Following this logic, protein consumption is best spread out across the day rather than consumed in one or two larger servings or backloading it after your gym session. This provides more opportunities to elicit a maximal protein synthesis response.

This is well illustrated in the images below in which the muscle protein synthesis rates were tracked after resistance exercise along with 10, 20, or 40g servings of protein ingested across the day.

After meeting protein requirements, filling up the rest of your caloric budget with a balance of high-quality fats and carbohydrates is the best option. Fat is needed for physiological functions such as: — Immune system modulation — Hormone production — Healthy cell function — Padding for internal organs think collision sports like rugby — Provide fat-soluble vitamins A, D, E, K — Provide a source of essential fatty acids — Many other functions.

For example, for someone with a calorie target of 3,kcal, this would equate to kcal or 53g of fat. Using the same 3,kcal example as above, this equates to an upper limit of kcal or g of fat.

These types of fats are generally liquid at room temperature. These fats are generally solid at room temperature. Trans fats should be avoided as they have shown to promote high cholesterol and increased risk of heart disease and provide no nutritional benefit.

Not general health. Simply brute strength. As such, I will only cover the essentials of optimal nutrition for strength performance.

While strength performance is affected by a variety of factors, I am of the opinion that total daily caloric intake and macronutrient composition are paramount for success.

In other words, the total amount and overall macronutrient composition of food consumed is, in my opinion, the most important nutritional factors related to strength performance. As noted above, it all comes down to your goals.

We already established our main goal of increased strength but, among strength athletes and enthusiasts, there are three major goal subsets:. While our overarching goal is increased strength, the subset goal will determine how much we eat on a daily basis.

Losing strength during fat loss is unacceptable. If your training and nutrition are in check then, at the very least, you should be able to maintain if not gain strength during a cut. To effectively lose fat, though, it is necessary to create and maintain a caloric deficit. While some professionals advocate creating the deficit through exercise, I prefer to do it through strategic dieting.

training days and rest days that is a perfectly viable option. Mass gain is frequently used as an excuse to let the diet go to shit and gain unnecessary amounts of weight. A well executed mass gain phase, however, will minimize fat gain while maximizing muscle growth and strength gains.

To gain mass it is necessary to create and maintain an adequate caloric surplus. As the name suggests, the goal of weight maintenance is to sustain your current bodyweight while increasing strength. Needless to say, this is desirable for a variety of reasons, not least of which includes improvements in both relative and absolute strength.

As noted above, I am of the opinion that total amount and overall macronutrient composition are the most important nutritional components related to our goal. That being said, I also believe that meal timing specifically pre-workout can dramatically influence strength and recovery. Pre-workout nutrition is, in my opinion, more important than post-workout nutrition.

Reason being, the body takes a relatively long time to digest a meal that includes a variety of whole foods. As such, if we consume a balanced meal prior to training, our bodies will continue to receive a steady supply of nutrients particularly amino acids throughout the entire session and even into the post-workout window.

My recommendation: Eat a moderate-to-large pre-workout meal hours prior to strength training. Assuming an adequate pre-workout meal was consumed, there is no reason to rush the post-workout meal as your body will still be receiving nutrients.

My recommendation: Eat a moderate-to-large post-workout meal when you feel ready and comfortable. Just make sure you eat lots of protein, some starchy carbs, and some high quality fats. All that matters is that the total amount of calories consumed and overall macronutrient composition are in line with your goals.

My recommendation: Eat whenever works best for you. Stick to a meal schedule that makes your life easier and more enjoyable. Instead I am going to provide you with a list of my personal favorite foods — sorted by macronutrient — that my clients and I eat on a regular basis.