Effects of Nutrition on Resistance
Training

What is resistance training?
- “A form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance” (Trek, 2018).
According to Trek:
- Examples of Resistance Training:
  - Free weights
  - Weight machines
  - Medicine balls
  - Resistance bands
  - Personal body weight (push-ups, squats, chin-ups, planks)
- How Much Should A Person Complete Resistance Training?
  - Novice: 2-3 days per week
  - Intermediate: 3 days per week
  - Advanced: 4-6 days per week

YMCA on Diet For Resistance Training:

Try to limit the amount of processed foods, as well as not drinking beverages high in sugar (such as sodas and fruit juices). These types of foods & beverages are low in fiber, protein and micronutrients.
Aim for lean-protein (chicken, fish, turkey). Lean-protein sources are low in saturated fats, while providing heart-healthy fats, and adequate protein intake.
Whole grains, fresh/frozen fruits are examples of carbohydrates that can deliver essential minerals, provide fiber, and provide energy to sustain during exercise.

Pre- Resistance Exercise Nutrition:

Eating before a workout can increase energy levels as well as the amount of calories burned
Try to eat a snack / light meal at least 60-90 minutes for your workout, this reduces abdominal pain & discomfort.
- Remember: fats & fibers take longer to break down so these will need to be consumed 3 hours prior to workout.
Nuts, beans, fruits, and sweet potatoes are examples of low glycemic index carbohydrates that will sustain throughout the workout since they take longer to digest.
- High glycemic index carbohydrates (honey, white bread) absorb faster than low glycemic index carbohydrates which cause you to have a sugar crash.

Post-Resistance Exercise Nutrition:

Protein facilities muscle building & recovery. Carbohydrates supply energy, pair both of these to maximize muscle strength and size.
Try to aim for consuming a protein & carbohydrate snack within 30 minutes after exercise
Aim to eat a full meal two hours after eating a snack.

References

Dillon, B. (2021, September 24). How to change your diet when you start lifting weights. YMCA of Middle Tennessee. Retrieved May 1, 2023, from https://www.ymcamidtn.org/health-and-fitness/articles/how-change-your-diet-when-you-start-lifting-weights

Trek. (2018, February 2). What is resistance training? Resistance. Retrieved May 1, 2023, from https://exercise.trekeducation.org/resistance-training/what-is-resistance-training/