Low Carbohydrate Diet vs Resistance Workout Nutrition
First, let us discuss the quality of different carbohydrate sources.
Carbohydrates are often blamed for weight gain, but research has proven that eating a low carb diet and exercise can still work.
What matters more is the quality of carbohydrates consumed. While it is true that white bread, pasta, processed snacks such as cakes, biscuits, pastries, etc., may contribute to weight gain, not all carbohydrates are created equal.
It is more important to include complex carbohydrates that support overall health as these nutrients play an important role in sports performance, leading to greater energy and reduced fatigue.
With the growing body of research supporting the importance of resistance training for everything from weight loss to increased bone density to longevity, it is now a necessary part of anyone’s exercise regime to achieve their health and fitness outcomes.
So What’s the Best Approach Coach?
To support resistance training, a tailored nutrition plan will help you achieve optimal results. This plan includes all the macronutrients, micronutrients, and hydration. In fact, without an adequate meal plan containing enough calories to support a strength-training program, you may instead lose muscle mass and bone density, experience fatigue, and nutrient deficiencies and have a longer recovery process.
Ideally, you will require 3 to 5 grams per kilogram of body weight of carbohydrates (according to an August 2018 article from the Journal of the International Society of Sports Nutrition.) This is important to maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based on the intensity and length of workouts as well as body size, sex, and environmental conditions.
Here are Some Guidelines
To achieve desired outcomes, it is necessary to fuel your body prior to resistance training to boost energy as well as to prime the body for a faster recovery post-workout. Approximately two to three hours before a strength session, choose a meal that is:
Relatively high in carbohydrates to maintain blood glucose levels.
Low in fat and fibre to minimize gastrointestinal distress.
Sufficient in protein and fats for a complete and balanced meal.
Approximately 30 minutes to one hour before your training, fuel up with a small and easily digestible snack that includes:
Simple protein and carbohydrate foods to aid in digestion and absorption of glucose and amino acids.
70 to 75 percent carbohydrates, focusing on low-glycemic foods such as bananas.
20-25 percent easily digestible protein such as nut butter
In the 30 minutes after training is completed, it is vital to refuel and recover with effective post-workout nutrition to help replace muscle glycogen, repair muscle damage, and rebuild muscle tissue, all in preparation for the next session. The best post-workout snacks include:
Adequate fluids
Electrolytes
Carbohydrates - 1.0 to 1.5 grams per kilogram of body weight. Consume these again every two hours for four to six hours to replace glycogen stores.
Protein – 20 to 30 grams of protein paired with carbohydrates provides amino acids to help reduce inflammation as well as build and repair muscle tissue.
Research shows this carbohydrate-protein combination consumed within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. This stored glycogen is then ready to fuel your client’s next strength-training session.
The best sources of carbohydrates are:
Whole grains – cereals, bread, pasta
Vegetables
Fruit
Starchy vegetables – potatoes, sweet potato, pumpkin, carrots – will help meet your daily carbohydrate goals.
Remember
The most important thing when designing your resistance meal plan is that you eat enough food, with the proper macronutrients and healthy food sources. Keep in mind that if you eat fewer meals per day, it will be more difficult to eat all your required calories.
